Sleeping Positions During Pregnancy: Is Sleeping On Your Back Safe?

Reviewed by: Dr. Fatimah Khan

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5 min read

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Mar 28, 2025

Pregnancy is a transformative journey filled with excitement and, admittedly, a fair share of challenges—especially when it comes to getting a good night's sleep. As your body changes to accommodate your growing baby, finding a comfortable and safe sleeping position becomes increasingly important. A common question that arises is: "Is it safe to sleep on my back during pregnancy?" Let's look at the best sleeping positions to ensure both your comfort and your baby's well-being.

The Evolution of Sleep Comfort during Pregnancy

In the early stages of pregnancy, you might find that your usual sleeping positions still work well. However, as your belly grows, certain positions can become uncomfortable or even discouraged due to potential health implications.

The Risks of Back Sleeping

Sleeping on your back, particularly in the second and third trimesters, can pose several risks. As your uterus expands, it can press down on major blood vessels like the inferior vena cava, which runs along your spine. This pressure can impede blood flow, potentially leading to dizziness, shortness of breath, and decreased circulation to both you and your baby. Moreover, research suggests that after 28 weeks, falling asleep on your back can double the risk of stillbirth, possibly due to reduced blood and oxygen flow to the baby. ​

The Side-Sleeping Solution

To mitigate these risks, healthcare providers often recommend sleeping on your side during pregnancy, especially as you progress into the later stages. Side-sleeping facilitates optimal blood flow and reduces pressure on vital organs and blood vessels. While both sides are generally safe, sleeping on your left side is particularly beneficial as it enhances blood flow to the placenta and provides the best oxygen and nutrient supply to your baby. ​

Tips for Comfortable Side-Sleeping

Transitioning to a new sleeping position can be challenging, especially if you're accustomed to sleeping on your back. Here are some tips to help you adjust:

  • Use Pillows for Support: Place a pillow between your knees to align your hips and reduce strain on your lower back. A wedge pillow under your belly can provide additional support.
  • Invest in a Pregnancy Pillow: These specially designed pillows can cradle your body, offering support to your back, belly, and legs simultaneously.
  • Adjust Your Mattress: A mattress that balances comfort and support can make side-sleeping more comfortable. Consider adding a mattress topper if your bed is too firm.

Addressing Common Concerns

It's natural to worry about inadvertently rolling onto your back during sleep. However, don't be too hard on yourself if you wake up in this position. Simply reposition yourself onto your side. The key focus should be on the position you fall asleep in, as this is the position you are likely to maintain for the longest duration during the night.

Final Thoughts

Prioritizing safe and comfortable sleeping positions during pregnancy is crucial for your health and your baby's development. While sleeping on your back may be comfortable, especially in the early stages, it's advisable to transition to side-sleeping as your pregnancy progresses. By making these adjustments and listening to your body's cues, you can promote better sleep and contribute to a healthier pregnancy journey.

References:

  1. NHS. "Tiredness and Sleep Problems in Pregnancy." https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/tiredness/
  2. American Pregnancy Association. "Best Sleeping Positions While Pregnant." https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/sleeping-positions-while-pregnant/
  3. Tommy's. "Sleep Position in Pregnancy Q&A." https://www.tommys.org/pregnancy-information/im-pregnant/sleep-side/sleep-position-pregnancy-qa