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The 3 safest sleeping positions during pregnancy – what's best for your baby
As your bump grows, the way you sleep starts to matter more than you'd think. Here's what midwives and doctors actually recommend – and how to make it work.
Why your sleeping position matters
From around week 20, the weight of your growing uterus can press on major blood vessels when you lie in certain positions – affecting circulation to both you and your baby. The good news: it's easy to manage once you know what to do.
1: Left side – the gold standard
Left-side sleeping is the top recommendation throughout the second and third trimester, and here's why:
- Keeps pressure off the vena cava (the main vein running along your spine), protecting blood flow to your baby
- Improves circulation to the placenta
- Reduces heartburn by keeping stomach acid where it belongs
- Linked to lower risk of complications in late pregnancy
Make it easier: The Najell Pregnancy Pillow supports your belly, hips and back all at once – shape it into a U, C or I position and adjust the firmness with the built-in knot. You'll actually want to stay on your left side.
2: Right side – still safe
Right-side sleeping is perfectly fine, just slightly less ideal. It can increase heartburn and puts a little more pressure on the vena cava.
Woke up on your right side? Don't panic. Your body signals when something's off – you'll naturally stir and roll over. Just shift to your left and go back to sleep.
3: Back sleeping – OK in the first trimester only
Lying flat on your back is fine early on, but from week 20 onwards the weight of your uterus can compress the vena cava, causing dizziness, nausea or a drop in blood pressure (known as vena cava syndrome). By week 28, it's best to avoid it altogether.
If you keep waking up on your back, a pregnancy pillow behind you can stop you rolling back.
Quick answers
From which week should I stop sleeping on my back? Ideally from week 20, and definitely by week 28.
What if I roll onto my back during the night? No need to worry. Research shows it's the position you fall asleep in that matters most. Start on your left and you're doing great.
Does a pregnancy pillow actually help? Yes – significantly. It keeps you in a side position, supports your bump and relieves pressure on your hips and lower back. The Najell Pregnancy Pillow adapts to your body throughout pregnancy, and the two built-in nursing pillows mean it keeps working long after your baby arrives. Voted Best in Test in Sweden and Norway.
The one thing to remember: start on your left. It's the safest position for your baby and the most comfortable one once you have the right support.
This article is for general information only and does not replace advice from your midwife or doctor.