How to Stay on Your Side While Sleeping During Pregnancy

Sleeping during pregnancy, especially in the third trimester, is no easy task.

While left-side sleeping is best for blood flow and reducing risks, comfort often takes priority at 3 a.m.

In this blog, we’ll cover how to stay on your side and what to try if you just can’t get comfortable.

Why Staying on Your Side Is Important During Pregnancy

Side sleeping, especially on your left side, isn’t just about comfort during pregnancy. It’s actually the safest and healthiest position for you and your baby.

Research shows that sleeping on your side after 28 weeks significantly lowers the risk of late stillbirth (Cronin et al., 2019). It also boosts blood flow, improves oxygen delivery to the baby, and takes pressure off your organs. Plus, it’s far more comfortable than lying flat on your back with a growing belly.

Dr. Somers from the Mayo Clinic explains that in the third trimester, sleeping on your back can compress major blood vessels like the inferior vena cava, which impacts circulation.

Side sleeping also helps ease pressure on your spine, reducing back, neck, and shoulder pain. It can make it easier to fall asleep and feel better during the day, which is a win all around.

How To Stay on Your Side While Sleeping During Pregnancy

If you fall asleep on your side but wake up in a different position, you’re not alone. Getting quality sleep during pregnancy can feel impossible, but there are a few simple tricks that can help you stay on your side and sleep more comfortably.

1. Use Extra Pillow Support

A supportive pillow setup can make all the difference. Ergonomic pillows help keep your spine aligned and reduce pressure on your back and hips—perfect for side sleeping during pregnancy. Body pillows are a go-to for many pregnant women, offering full-body support to keep you in place.

The Groove Knee X Pillow is another great option. It’s designed to relieve lower back and hip pain while keeping your legs in position with a comfortable strap, so you stay securely on your side all

night.

Groove Knee Pillow

2. Adjust Your Sleeping Setup

Your sleep environment matters more than you might think. A hot or uncomfortable bedroom can lead to restless nights and more tossing and turning. Try lowering the room temperature, switching to a firmer mattress or mattress topper for bump support, and using soft, dim lighting to help you relax.

The more comfortable your setup, the easier it will be to fall asleep and stay in the side position throughout the night.

3. Posture

Posture plays a big role in helping you stay on your side during sleep. If you're lying on your side but your back or neck is twisted, it can be hard to get comfortable or stay in that position.

Proper side sleeping posture helps reduce pain and improve overall comfort.

It’s not just about how you sleep, though, your posture during the day matters too. When standing, try to keep your weight evenly balanced, your knees slightly bent, and your core engaged as much as your bump allows.

When sitting, keep your feet flat, your back straight, and your shoulders relaxed. These habits will also come in handy after your baby arrives.

4. Gentle Adjustments

Sometimes, staying on your side is as simple as making small changes. If you keep rolling out of position, adjusting your head or bending your knees slightly can relieve pressure and help you settle back into a comfortable side posture.

Pay attention to what feels good and use that as your go-to setup when it’s time 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 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

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 Groove X Pillow for relief in your hips when sleeping on your side.

Groove Knee Pillow

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].