Sleeping on your back and sleep positions in pregnancy

In the first weeks of pregnancy, the way you sleep hardly matters, because the womb is still small. As your bump grows, “how should I lie?” becomes a real question. The good news is that the right position is simple, and most people sleep comfortably with a few small adjustments.

Why is side sleeping recommended?

When you lie on your back, the enlarged womb can press on large blood vessels behind the abdomen. This may slow the blood returning to the heart, and some people feel dizzy or short of breath. Research suggests that sleeping on the back late in pregnancy may be linked with certain risks. For this reason, sources such as the NHS recommend going to sleep on your side from roughly the third trimester.

Please do not let this frighten you. The concern is mostly about staying on your back for long stretches, not a brief change of position.

Left side or right side?

The left side is preferred in most sources, as it is thought to be slightly more favourable for blood flow. The right side is also considered safe. You do not have to stay on one side all night; if your shoulder, hip or stomach is uncomfortable, switching sides is perfectly fine. What matters is not staying on your back for a long time.

If you wake up on your back

Turning in your sleep is natural, and nobody stays in one position until morning. If you wake up on your back, simply roll onto your side and go back to sleep. There is no need to worry or stay awake. Your body tends to wake you when something is uncomfortable.

7 tips that help right away

1. Get into bed on your side and try to fall asleep in that position.
2. Place a pillow between your knees; this can ease hip and lower back strain.
3. Tuck a small pillow or a folded towel under your bump.
4. Prop a pillow behind your back so it is harder to roll onto it.
5. A full-length pregnancy pillow can help, but it is not essential; ordinary pillows work too.
6. Keeping your head slightly raised can ease heartburn and breathlessness.
7. Take short daytime rests on your side as well.

What if you struggle to fall asleep?

Getting used to a new position can take a few nights, especially if you are a back sleeper. Insomnia, frequent bathroom trips and leg cramps can make it harder; for those, see the Guide article on sleeplessness in pregnancy. Lying briefly on your back during the day, for example at an exam or a massage, is generally not a problem; if you feel dizzy, roll onto your side straight away.

By stage of pregnancy

In the first trimester, position is flexible, and lying on your stomach is fine if it is comfortable. The second trimester, when the belly becomes noticeable, is a good time to get used to side sleeping, because a new habit is harder to form in the third. In the last weeks, raising the head for breathlessness and heartburn, and placing a pillow between the knees for hip pain, helps many people. You can also talk with your partner about which side of the bed you use and arrange the pillows accordingly.

When to contact your doctor

• If you keep feeling dizzy, have palpitations or are short of breath even on your side
• If you notice a clear decrease in your baby’s movements (a kick counter can help)
• If you have severe abdominal pain, bleeding or a leak of fluid
• If you have swelling, redness or pain in one leg
• If you get a sudden, severe headache or vision changes

In an emergency, call 112 (in Turkey) or your local emergency number.

Frequently asked questions

Can I harm my baby if I accidentally end up on my back while asleep? Short periods on your back are generally not a cause for concern. Rolling onto your side once you notice is enough.

Must I sleep on my left side? No. The left side is preferred, but the right side is also considered safe. Choose whichever you can rest on.

Do I need a pregnancy pillow? No. A few ordinary pillows can do the same job.

This article is for general information; for your own sleep or discomfort, your midwife or doctor knows best.