How to Stay on Your Side While Sleeping During Pregnancy

Getting a good night's sleep in pregnancy? Easier said than done—especially in the third trimester!

Doctors recommend left side sleeping for optimal blood flow and lower pregnancy risks. However, when it’s 3 a.m., and you’re tossing and turning, getting some sleep often feels like the most important goal!

In this blog, we’ll discuss how to stay on your side while sleeping during pregnancy and what to do if you can’t find a comfy side position.

Why Staying on Your Side Is Important During Pregnancy

Side sleeping (on the left side in particular) is the number one recommendation for pregnant women, not just for your comfort.

Studies and research have shown that this position is much healthier for you and your baby, as it has a lower risk of late stillbirth after 28 weeks (Cronin et al., 2019).

Additionally, side sleeping leads to improved blood flow, a battery oxygen supply to the baby, and keeping pressure off your internal organs. It's much more comfortable than sleeping on your back under the weight of your precious bump!

Dr. Somers, cardiologist and director of the sleep facility within the Mayo Clinic, states, "When you are in that third trimester of pregnancy and when you sleep on your back, the uterus is compressing your inferior vena cava. It's compressing the arterial system."

In addition to lessening pressure on your organs, side sleeping also alleviates pressure on your spine and reduces pesky back, shoulder, or neck pain (Sherman, Gorovoy, and Stiles, 2024). This makes falling asleep easier and reduces discomfort throughout the day—a win-win.

How To Stay on Your Side While Sleeping During Pregnancy

If you fall asleep on your side, but struggle to stay there don't worry — you’re not alone.

Sleep in general during pregnancy feels like an impossible task. However, you can use the following side sleeping pregnancy tips to get a better night of rest:

Pregnancy sleeping tips to stay on your side
How to avoid back sleeping during pregnancy

1. Extra Pillow Support

An ergonomic pillow always compliments the best side sleeping positions for pregnancy, as this sleep aid removes extra pressure and keeps your spine in alignment.

Body pillows are a popular choice for pregnant women worldwide.

Similarly, the EasySleeper X Pillow removes lower back and hip pain and keeps your legs together with a comfortable strap, ensuring you stay comfortably on your side throughout the night.

2. Adjust Your Sleeping Setup

How often do you think about your sleeping environment?

Your sleep setup affects the quality of your sleep more than you’d expect. For example, an overheated bedroom leads to poorer sleep quality (Jaydeep Bhadra et al., 2023).

You can adjust your environment for more comfort with a cooler temperature, a firm mattress or mattress topper to support your growing bump and dim lighting.

The more comfortable you are, the less you’ll toss and turn, and the higher likelihood you’ll stay on your side!

3. Posture

When it comes to pregnancy sleeping tips to stay on your side, sleep posture is one you can’t ignore.

If you’re on your side and in an unhealthy position (i.e. your back or neck is twisted), you might struggle to get comfortable. Knowing how to sleep on your side properly is key for both health and comfort.

Your posture throughout the day is just as important, though.

When standing, try to distribute weight evenly, keep knees slightly bent, and engage your core—as much as possible with a bump.

For sitting, keep your feet flat on the floor, your back as straight as possible, and your shoulders relaxed.

These are habits you’ll want to maintain even after the baby arrives!

4. Gentle Adjustments

Sometimes, understanding how to avoid back sleeping during pregnancy comes down to minor adjustments.

If you keep moving out of the side sleeping position, you may only need to adjust your knee or head to relieve pressure points.

Experiment with what feels best while on your side, and remember the position when you’re going to sleep.

What To Do if You Can’t Sleep on Your Side While Pregnant?

If you’re pregnant and finding the left side sleeping uncomfortable, know that it's okay to switch to your right side now and then. The left side is better for you and your baby, but it’s better to alternate between sides rather than sleeping on your back or front.

Ultimately, you should avoid sleeping on your back, as this comes with adverse health risks.

If you’re struggling to stay on your side, you can place a firm pillow behind your back to discourage you from rolling over. Those who share a bed can ask their partner to wake them up if they see them back sleeping.

A a full-body pregnancy pillow is another helpful strategy for pregnant women. Not only does it align your spine, but it’s also designed to be “hugged,” which can help anchor you in the side sleeping position.

Side Sleeping Pregnancy Tips - The Outlook

Sleeping on your side is one of the best ways to ensure restful sleep and support a healthy pregnancy.

While it may take some adjusting, these small changes and strategies can make a big difference. If in doubt, consider talking to your healthcare provider for personalised advice.

Achieve better side sleep today. Check out the EasySleeper X Pillow for more information.

REFERENCES

Cronin, R.S., Li, M., Thompson, J.M.D., Gordon, A., Raynes-Greenow, C.H., Heazell, A.E.P., Stacey, T., Culling, V.M., Bowring, V., Anderson, N.H., O’Brien, L.M., Mitchell, E.A., Askie, L.M. and McCowan, L.M.E. (2019). An Individual Participant Data Meta-analysis of Maternal Going-to-Sleep Position, Interactions with Fetal Vulnerability, and the Risk of Late Stillbirth. EClinicalMedicine, 10, pp.49–57. doi:https://doi.org/10.1016/j.eclinm.2019.03.014.
Jaydeep Bhadra, Arash Beizaee, Lomas, K. and Iuliana Hartescu (2023). 0219 Experimental study on thermal comfort and sleep quality of sleeping people in overheated bedroom conditions in the UK. SLEEP, 46(Supplement_1), pp.A96–A97. doi:https://doi.org/10.1093/sleep/zsad077.0219.
‌Sherman, L., Gorovoy, S. and Stiles, S. (2024). Best Sleeping Position for Back Pain. [online] NCOA Adviser. Available at: https://www.ncoa.org/adviser/sleep/sleeping-position-for-back-pain/ [Accessed 13 Nov. 2024].