top of page
  • Writer's pictureForthe Baby

Best and Worst Sleep Position During Pregnancy

Updated: Nov 13, 2022


During pregnancy, your body is going through a lot of changes. Your belly gets bigger, your breasts get heavier, and your emotions can change at any moment. While all these things are pretty much unavoidable when it comes to being pregnant, one thing you can do is find the right sleeping position for you! In fact, there are several positions that can help make life easier on your body during pregnancy. We'll discuss some of them here so you know exactly what works best when it comes to restful sleep during this special time in life.

The Best Sleeping Positions During Pregnancy

The best sleeping positions during pregnancy are the ones that are most comfortable for you, your partner and your baby.

Whether you're planning a natural birth at home or planning on having a C-section in a hospital, there are some great ways to get comfortable while you sleep through the night. Here are four of our favorite positions:

  • Side-Lying with Knee Elevated

  • Right-Side Sleeping on Pillow Under Baby's Head (The Log)

  • Back Sleeping with Hands Across Chest (The Hammock)

  • Back Sleeping with Legs Slightly Elevated (The Tummy Sleeper)

Side-Lying with Knee Elevated This is a great position to use during late pregnancy and after you give birth. It's also an ideal sleeping position for when you're feeling uncomfortable in other positions. To get into this position, lay on your side with pillows under your head, under your belly and between your legs. Then, place one pillow behind your back so that it supports it while you sleep. You can raise the leg on the bottom by placing another pillow under it or placing a rolled up towel there instead.

Best position for women in the first trimester

As strange as it sounds, the best sleeping position for women in the first trimester is lying on their left side. This helps relieve pressure from your bladder and lower back, which are already feeling pretty sore. If this isn't comfortable for you, then try sleeping on your right side with a pillow between your legs (to support the bump). You should avoid sleeping flat on your back or stomach, as these postures can cause discomfort to the growing uterus.

As your pregnancy progresses, your sleeping position should change as well. After 20 weeks of gestation, it's best to sleep on your back with pillows gently supporting the bump and between your legs. This will help reduce the risk of blood clots in the legs.

Best position for women in the second trimester

  • Side sleeping is one of the best positions to sleep in throughout a pregnancy. It’s also recommended for women after giving birth, as it can help reduce back pain and swelling.

  • Sleeping on your left side is the most effective way to avoid compression of blood vessels and veins in your pelvis that can cause varicose veins or hemorrhoids (which are common during pregnancy).

  • You should rotate between both sides of your body if you want to experience less aches and discomfort from sleeping on one side too long. However, always try to avoid lying flat on your stomach while pregnant because this position places too much pressure on major organs like kidneys, liver and large intestine which could lead to complications such as urinary tract infections or constipation.

When it comes to sleeping, you should try to find a position that’s comfortable for you. You may find that one position works better than others at different stages of your pregnancy. If you experience pain in your back or stomach while lying on your side, try changing positions and see if things improve.

Best positon for women in the third trimester

  • The best position for women in the third trimester is on their side with a pillow between their legs. This will help keep you comfortable, and it's a good way to avoid heartburn and leg cramps as well. If you do this right, you'll feel like you're sleeping on your side with one knee drawn up slightly higher than the other—a great position for helping ease heartburn symptoms!

  • The worst sleeping positions during pregnancy are those that put pressure on your belly and make it harder for blood flow to get where it needs to go. For example: lying flat on your back or stomach will cause discomfort because of the added weight from your growing baby bump; sleeping diagonally across the bed puts too much stress on one side of your body (yikes!).

Best position for avoiding heartburn during pregnancy

The best sleeping position for avoiding heartburn is on your left side. This is because gravity pulls the stomach contents down into the intestines and not up into your esophagus, which can cause acid reflux or heartburn.

If you’re a back sleeper and get heartburn frequently, try placing an extra pillow under your belly to elevate it. Lie on your side with both knees bent at a 90-degree angle. Place one pillow between your legs (this will help stabilize you) and another pillow behind you for support. If this doesn’t work for you, try lying flat on our back with both knees bent at a 90-degree angle and placing extra pillows under them (one at the small of the back and another behind). If lying on your back still causes discomfort, try propping yourself up with extra pillows so that only half of your body is in contact with bedding while sleeping upright as described above instead of lying flat on it completely

Best position to avoid leg cramps during pregnancy

The best position to avoid leg cramps during pregnancy is the same as it is for any woman: on your back. If you’re sleeping on your side, be careful not to place a lot of pressure on one leg, which can lead to cramping.

If you’re having leg cramps during pregnancy, contact your healthcare practitioner right away. In most cases, these are only temporary and should go away once the baby is born (since there's less pressure on your muscles). In some cases, however, they indicate a more serious problem such as preeclampsia or liver disease. You should also see a doctor if they're getting worse instead of better over time—or if they start happening during the day and not just at night.

The easiest way to get rid of leg cramps during pregnancy is by stretching out in bed before going to sleep so that those muscles don't become too tight overnight! Keeping hydrated throughout the day will also help keep those muscles functioning properly under stress (i.e., being pregnant!). Finally—and this may sound obvious—avoiding dehydration by drinking plenty of water every day goes a long way toward preventing leg cramps from happening in the first place!

The Worst Sleeping Positions During Pregnancy

  • The worst sleeping positions during pregnancy are those that put pressure on the abdomen or pelvis. These include sleeping on your back, side, or stomach.

  • Sleeping on your back may cause you to snore and is not recommended as it can put strain on your back muscles and lead to lower back pain. Back sleepers should try placing a pillow between their knees while they sleep in order to ease this discomfort.

  • Laying flat on either side of your body will also result in lower back pain because that position puts more stress on the spine than sleeping upright does. Try propping one or two pillows behind you so that you are more elevated when laying down flat (this may be uncomfortable for some women). This way, gravity won't pull as hard against blood flow through arteries needed by organs such as kidneys and liver—causing them to work harder than normal which can lead to fatigue during daytime activities as well!

  • Sleeping with hips over shoulders reduces circulation causing numbness/pain that is difficult for pregnant women during pregnancy due to added weight gain from baby bump being carried low within pelvic area instead of higher up where most healthy people have weight gain occur naturally

Worst position to avoid heartburn during pregnancy

  • Don't sleep on your back. Heartburn can cause you to wake up because the acid has traveled up your throat and into your mouth, so it's best to avoid sleeping on your back if at all possible (unless you have a pregnancy pillow).

  • Don't sleep on your stomach. It's not comfortable and could lead to heartburn as well as back pain, which will make it harder for you to get any rest while pregnant.

  • Don't sleep on your side either—this can cause the same problems as sleeping on your stomach because of how much pressure there is against the abdomen when lying flat like this.

  • Avoid sleeping with an extra pillow between both knees or under one buttock (which will put too much pressure on that area). Instead, use only two pillows if needed; otherwise try using just one pillow under both shoulders instead of behind them since this puts less strain on them overall when resting at night time hours when most people are trying not only get some shut eye but also relax before starting another day full of activities!

Contact your healthcare practitioner if...

If you are concerned about your unborn baby, contact your healthcare practitioner.

If you have any concerns about your health, contact your healthcare practitioner.

You may also want to ask for advice on how to get better sleep through pregnancy so that you can feel better and avoid these issues in the future.

In addition to the physical discomfort, sleep deprivation can lead to emotional issues as well. Depression and anxiety are common in new mothers who don’t get enough rest, so it’s important that you take care of yourself. You may also find that your partner or family members are suffering because they can’t get any sleep while caring for a newborn baby.

This article is here to help you learn what positions are best, and which are worst.

There are many benefits to sleeping on your back—it's the position that allows you to breathe the most freely, and it helps prevent snoring and sleep apnea, which can be a problem during pregnancy. The downside? You're more likely to have heartburn, since lying on your back puts pressure on the esophagus (the tube that connects your mouth and stomach). Also, if you go into labor while sleeping this way, you may need an epidural before going into active labor so it doesn't hurt as much when you lie down or get up from bed.

If this is something you want to try out but aren't sure how safe it would be for your baby or if there are any other precautions that should be taken before laying on your back at night: talk with your doctor first! He or she will be able to recommend some ways around these potential problems while they still exist in order for them not

to become serious problems later down the road.


There is no single correct sleeping position for pregnant women. It is important for each individual to find the position that works best for them, as it can help reduce some of the symptoms of pregnancy. However, if you are uncomfortable or have any pain when sleeping on your side, it may be best to try sleeping on your back or belly instead.

Everything your baby needs for the best night sleep ever every night.

Every baby needs a good night’s sleep but finding a way to get them there is not always easy. That’s why we came up with our dedicated baby sleep products so your little one can have the best sleep ever, every night.


Recent Posts

See All
bottom of page