What is the safest sleep position during pregnancy?

Sleeping on your left side is considered the safest position during pregnancy, especially in the second and third trimesters. This position promotes optimal blood flow to the placenta and reduces pressure on major blood vessels like the inferior vena cava.

Is it dangerous to sleep on your back while pregnant?

Sleeping on your back becomes less safe after the second trimester, as it can compress the inferior vena cava and reduce blood flow to both you and your baby. This may lead to dizziness, shortness of breath, or even increased risk of stillbirth in some cases.

Can I sleep on my stomach during early pregnancy?

Yes, sleeping on your stomach is generally safe during the first trimester, as the uterus is still small and protected by the pelvis. As pregnancy progresses, it becomes less comfortable and is not recommended beyond mid-pregnancy.

What type of pillow is best for pregnancy sleep support?

Body pillows, wedge pillows, and U- or C-shaped pregnancy pillows are great options to support side sleeping and reduce strain on the hips, back, and belly. They can improve alignment and help you stay in a safe sleep position throughout the night.

2025 Edition: Best Sleeping Positions While Pregnant | Safe Sleep Tips for Every Stage

Dawn Chambers, PT, DPT
Jul 14, 2022
7 min read

Updated: Jul 5

Finding safe and comfortable sleeping positions during pregnancy can feel challenging, especially as your belly grows and your body starts to shift. If you're wondering how to sleep better while pregnant, you're not alone. This guide covers the best pregnancy sleeping positions by trimester, tips for improving circulation and support, and expert insights on pillows and body alignment. Whether you're in your first trimester or navigating the third, these strategies can help you protect your baby and rest more peacefully at night.

⭐ Editor’s Note: This post was updated for 2025 to reflect the most current research, product reviews, and expert insights.

Best Sleeping Positions While Pregnant: Safe Sleep Tips for Every Stage

Pregnancy can change many things about your life, from what you eat to what activities you participate in. As your belly grows, your sleep position changes, too. Finding sleep positions that are both comfortable for you and safe for your baby is key. It can be hard to make sure you get a good night's sleep and avoid adverse pregnancy outcomes. Here's the best sleep position advice from a physical therapist.

Back Sleeping Position During Pregnancy

Sleeping on your back is generally safe in the first trimester. In later pregnancy, studies have linked an increased risk of stillbirth to sleeping on your back for an entire night. [*]

It's worth noting that in these studies, there are sleep disorders, like sleep apnea, at play, which may have skewed the results. Sleep apnea is a type of sleep-disordered breathing that also results in an increase in blood pressure and additional strain on the cardiovascular system. Even still, avoiding sleep positions on the back could decrease your risk of stillbirth by 5.8% after 28 weeks, so it's worth the effort. [*]

Side Sleeping Positions During Pregnancy

Sleeping on your back, especially later in pregnancy, is not recommended. It's generally best to sleep on your side while pregnant to protect blood flow to the uterus.

Once you enter the fifth month of pregnancy, the weight of the baby puts too much pressure on your inferior vena cava and aorta, which are the blood vessels behind the uterus. The inferior vena cava carries blood from your heart to your lower body, and it's essential for blood flow for you and the baby.

Sleeping on the left side is ideal, as the inferior vena cava runs next to your spine on the right side of the body. By sleeping on the left side, you allow for optimal blood flow. Plus, sleeping on the left side can prevent swelling in your feet, hands, and ankles because it keeps the pressure off your kidneys and liver.

Stomach Sleeping Positions During Pregnancy

For pregnant women who prefer to sleep on their stomachs, it's not all bad news. The amniotic fluid and uterine walls protect the baby, so there's no risk of squishing them or somehow damaging the baby's health.

However, you might find that this sleeping position becomes uncomfortable around week 18. This is when the baby bump tends to grow, making this a less-than-comfortable maternal sleep position.

How Does Trimester Impact Sleep Position?

Pregnancy can significantly affect your sleep patterns and positions. As your baby grows, certain sleeping positions may become uncomfortable or less safe. While back or stomach sleeping might be acceptable in early pregnancy, adjustments are often necessary in the second and third trimesters.

Medical experts, including those from the National Institutes of Health (NIH ), recommend side sleeping—particularly on the left side—later in pregnancy to support healthy blood flow and reduce risks associated with supine sleep. Let's explore how each trimester impacts your sleep habits and what you can do to rest better during each stage.

First Trimester Sleeping Tips

During the first trimester, you have more flexibility in your sleep positions. The uterus is still small and well-protected behind the pelvic bone, so sleeping on your back, stomach, or side is generally considered safe.

However, if you’re already dealing with nausea, breast tenderness, or fatigue, you may want to adopt better pillow positioning or start training yourself to sleep on your side. This helps you adjust more easily later in pregnancy when side sleeping becomes essential. According to the Cleveland Clinic, making small adjustments early on, such as placing a wedge under your belly or a body pillow between your knees, can support circulation and ease lower back pain.

Second Trimester Sleeping Tips

As your baby grows during the second trimester, the uterus begins to expand above the pelvis. This shift can place pressure on major blood vessels when lying flat, which may decrease circulation to both you and your baby.

The Sleep Foundation recommends sleeping on your side during this stage, preferably on the left side. This position supports healthy blood flow, reduces swelling in your legs and feet, and may ease lower back pain.

To stay comfortable, use a body pillow or wedge pillow to support your belly and place another pillow between your knees. These adjustments help keep your spine aligned and take pressure off your hips.

Third Trimester Sleeping Tips

In the third trimester, the uterus has grown considerably, and sleeping flat on your back is no longer advised. This position can compress the inferior vena cava, a major vein that carries blood back to your heart. Compression in this area may lead to reduced blood flow to the baby and symptoms like dizziness or shortness of breath for you.

The American College of Obstetricians and Gynecologists (ACOG) suggests sleeping on your side, with your knees slightly bent. This position is safest for circulation and provides comfort for your back and hips. Adding a pillow under your abdomen or between your knees can ease muscle strain and make it easier to stay in this position through the night.

If you wake up on your back, gently roll to your side and continue sleeping. Your body will often alert you when a position becomes uncomfortable.

Do You Need Pregnancy Pillows?

Pillows are essential for finding a safe and comfortable sleeping position, especially since sleeping in one position can get uncomfortable. Of course, a normal pillow under the head can support the neck properly and help you avoid upper back pain.

You may also try sleeping with a pillow between your knees to avoid the increased pressure that you may feel on your hips and lower body from the weight of your baby bump. A rolled-up blanket from your bed also works. You may sleep with bent knees, as is often the most comfortable position, and can improve circulation.

As you move into the second and third trimesters, you'll want to switch positions to predominantly sleeping on your left side. A pregnancy pillow can help you find a comfortable position. These are C- or U-shaped pillows that wrap around your body to offer extra support as you side sleep.

If your favorite sleeping position is on your stomach, you can use a stomach sleeping pillow. These are quite firm pillows that include a cutout for the belly, allowing you to enjoy the stomach sleeping position for longer.

The Momcozy Dreamlign U Pro Pregnancy Pillow supports your bump, hips, and legs through every trimester. Its adjustable leg support helps you stay in a safe sleep position—even as your body changes. A must-have for side sleepers.

If you want a more versatile body pillow that adapts to your sleep style—not just your pregnancy—the Relax HOME LIFE Memory Foam Body Pillow is a smart choice. With a full 20x54 inch length and a breathable bamboo cooling cover, it offers the contouring support of memory foam without locking you into one position.

The HOLO Inflatable Pregnancy Pillow lets you lie safely on your stomach by gently supporting your bump. Perfect for naps, back relief, or float sessions—especially in the second and third trimesters.

Final Thoughts on Safe Sleeping Positions During Pregnancy

Your sleep habits may change with each trimester, but that doesn’t mean you have to sacrifice comfort. With a few intentional adjustments—like positioning your body on your left side and using well-placed pillows—you can improve blood flow, reduce pain, and rest more peacefully as your baby grows. Every pregnancy is unique, so always listen to your body and consult your provider if you're experiencing significant discomfort or have concerns about sleep. Prioritize rest, stay consistent with your habits, and know that small changes can make a big impact on how you feel each day.

Frequently Asked Questions About Sleeping Positions During Pregnancy

Is it safe to sleep on your back during early pregnancy?

Yes. During the first trimester, the uterus is still small and hasn’t begun putting pressure on major blood vessels. Most medical professionals, including the American College of Obstetricians and Gynecologists (ACOG), agree that back sleeping is generally safe early on. As pregnancy progresses into the second and third trimesters, side sleeping becomes more important to maintain proper circulation.

What happens if I wake up on my back while pregnant?

Don’t panic—simply roll onto your side and go back to sleep. Your body naturally adjusts when something becomes uncomfortable. The risk of complications from short periods of back sleeping is low, but consistent side sleeping is recommended during the second and third trimesters for safety.

When should I start using a pregnancy pillow?

Many women begin using a pregnancy pillow during the second trimester when the uterus starts to expand beyond the pelvis. However, you can start earlier if you’re experiencing back pain, hip discomfort, or trouble getting comfortable at night. Pillows can help improve alignment and circulation throughout pregnancy.

Why is side sleeping better than back sleeping in late pregnancy?

Side sleeping—especially on the left—reduces pressure on the inferior vena cava and aorta, which are responsible for returning blood to your heart. This helps maintain optimal circulation to you and your baby and may reduce the risk of stillbirth, swelling, and high blood pressure in pregnancy.

Medical Disclaimer: The information on this site, including text, graphics, images, and other material, is provided solely for informational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your specific condition.