Sleep position
Written by
Dr Sara van Boeckel
Medically reviewed by
Dr Sarah Stock
Key takeaways
- From 28 weeks, it is safer to sleep on your side.
- Avoid sleeping on your back in later pregnancy.
- Side-sleeping helps ensure good blood flow to your baby.
- Use pillows for comfort and support while side-sleeping.
The best sleep positions in pregnancy
Sleeping on your side is recommended in later pregnancy. This is important for both your well-being and your baby's. It is safer to go to sleep on your side than on your back after 28 weeks of pregnancy.
When you are asleep, you spend most of your time in the position you go to sleep in. Going to sleep on your side in the third trimester is safer for your baby.
Why sleeping on your back should be avoided
Sleeping on your back in later pregnancy can reduce blood flow to your baby. This can happen if you spend a long time lying on your back. Research has linked this to an increased risk of stillbirth.
The weight of your baby and womb (uterus) can put pressure on your blood vessels. This pressure can reduce blood flow back to your heart. It can also reduce blood flow to your baby.
Some studies show that babies are less active when a mother lies on her back. They also show changes in heart-rate patterns. This is thought to be due to lower oxygen levels for the baby.
Lying on your back can also make you feel faint. Fainting happens if your brain does not get enough blood or oxygen. If you feel faint while lying on your back, turn onto your side.
What to do if you wake up on your back
It is common to wake up on your back sometimes. Do not worry if this happens. Simply roll onto your side again.
If you wake up for any reason, check your position. Then go back to sleep on your side. A large bump will likely make it uncomfortable to stay on your back for long.
Tips for comfortable side-sleeping
Using pillows can help you sleep comfortably on your side:
- Place a pillow to support your bump.
- You can also put a pillow between your knees.
- This can help support your back and improve sleep.
Some people find specialised pregnancy pillows helpful. However, a normal pillow can also work well.
Use as many pillows as you need around your bump. Do whatever feels comfortable for you.