What are the Best Sleeping Positions for You During Pregnancy?

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For most females, pregnancy is blissful. It can be a challenging time for some women, especially when it comes to getting a good night’s sleep. With all the physical and hormonal changes happening in your body, finding the right sleeping position that is comfortable and safe for you and your baby can be a daunting task. In this article, you will know some of the best sleeping positions in pregnancy that can help you improve your sleep quality and ensure the safety of your baby.

Left Side Sleeping Position

The left side sleeping position is considered the best position for pregnant women, especially in the later stages of pregnancy. This position improves blood flow to the uterus, kidneys, and foetus, which can reduce the risk of complications such as low birth weight and preterm labour. It can also alleviate pressure on the back and reduce snoring. To get into this position, lie on your left side with a pillow between your legs to support your hips and knees. You can also place a pillow under your belly to support the weight of your growing uterus.

Sleeping on Your Back

Sleeping on your back during pregnancy is not recommended, especially in the second and third trimesters. This position can compress the vena cava, a major blood vessel that carries blood to the heart and can cause dizziness, low blood pressure, and reduce blood flow to the uterus and foetus. However, if you are in the first trimester, you can sleep on your back with a pillow under your head and shoulders to elevate your upper body slightly. This can help alleviate nausea and reflux, which are common symptoms in early pregnancy.

Semi-sitting Position

Sleeping in a semi-sitting position can be helpful if you suffer from acid reflux or heartburn, which are common during pregnancy. This position helps keep the stomach acid down and prevents it from flowing back into the oesophagus, which can cause discomfort and pain. To achieve this position, use several pillows to elevate your upper body at a 45-degree angle while lying on your back. Make sure your head and neck are adequately supported to prevent strain.

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Sleeping on Your Right Side

Sleeping on your right side during pregnancy is not as recommended as sleeping on your left side. This position can reduce blood flow to the uterus and can put pressure on your liver and digestive system. However, if you have trouble sleeping on your left side, you can alternate between sleeping on your left and right sides to ensure proper blood flow and avoid discomfort.

Use Pillows for Support

Using pillows can be helpful in providing support and comfort during sleep. Place a pillow between your knees, under your belly, and behind your back to relieve pressure on your joints and spine. This can also help maintain proper alignment of your body and prevent back pain. You can also use a pregnancy pillow, which is designed specifically for pregnant women, to provide full-body support and promote better sleep.


Finding the best sleeping position during pregnancy is crucial for your health and the health of your baby. The left side sleeping position is the most recommended position, but if it is uncomfortable for you, you can try the other positions mentioned above. Always remember to use pillows to provide support and comfort and avoid sleeping on your back as much as possible. If you experience any discomfort or pain, consult your doctor for advice on how to improve your sleep quality.

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