Sleep Positions During Pregnancy

Sleep position during pregnancy matters for both you and your baby. As the weeks progress, your growing belly may make some positions more uncomfortable — this is completely normal.

In the 2nd and 3rd trimesters, and especially after week 28, the most recommended approach is going to sleep on your side (SOS – Sleep On Side). Current guidance (NHS, ACOG) says either side, left or right, is safe; what matters is not lying on your back for long periods. Lying on your side reduces pressure on the major blood vessels and may support blood flow to your baby. If you wake up on your back, there's no need to worry; simply turn onto your side again.

Lying on your back, especially after week 20, can put pressure on the inferior vena cava and may cause dizziness or nausea. Switching to lying on your side will help you with this.

For comfort, a pillow between your knees can relieve back pain. C or U-shaped pregnancy pillows are great for supporting the whole body. Placing a small pillow under your belly can also be soothing — don't hesitate to experiment to find the position that feels best for you.