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The Best Sleeping Positions During Pregnancy: What to Know in Each Trimester
Sleep can become increasingly challenging during pregnancy. As your body changes and your baby grows, the positions that once felt comfortable may no longer be recommended. Understanding the safest sleeping positions during pregnancy can help improve both your sleep quality and your overall wellbeing.
In this guide, we’ll walk through the best sleeping positions during pregnancy, how recommendations change throughout the trimesters, and why certain positions should eventually be avoided.
First Trimester (Weeks 1–12): Most Positions Are Still Safe
During the first trimester, your uterus is still relatively small and protected within your pelvis. At this stage, most sleeping positions are generally safe. You can still sleep on your back, on your side or on your stomach.
However, if possible, this is a good stage to start getting used to side sleeping, which will become the recommended position later in pregnancy.
Second Trimester (Weeks 13–27): Side Sleeping Becomes Recommended
As the pregnancy progresses, healthcare providers typically recommend sleeping on your side, especially from the middle of pregnancy onward.
Sleeping on your side helps improve blood flow to the placenta and supports healthy circulation throughout the body. It also reduces pressure on major blood vessels and can help the kidneys function more efficiently, which may reduce swelling in the legs, ankles, and feet.
Both sides are considered safe during pregnancy, but many experts suggest sleeping on the left side when possible. This position may help improve blood flow to the uterus, reduce pressure on the liver, and support optimal circulation for the baby.
Third Trimester (Weeks 28–Birth): Avoid Sleeping on Your Back
From the third trimester onward, doctors generally recommend avoiding sleeping flat on your back for long periods. Sleeping on the back late in pregnancy can lead to symptoms such as dizziness, shortness of breath, nausea, and a drop in blood pressure. Some women may also notice reduced circulation in their legs or a general feeling of discomfort when lying flat. In many cases, the body naturally signals that something isn’t right — for example, by making you feel breathless or uneasy — which prompts you to change positions.
Tips for Comfortable Side Sleeping
Support your legs: place a pillow between your knees to keep your hips aligned.
Support your belly: use a small pillow or pregnancy pillow to help support the weight of your growing bump.
Support your back: place a pillow behind your back can prevent rolling onto your back during sleep.
Make Side Sleeping Easier with Najell Pregnancy Pillow
Rather than adjusting several pillows individually, many expectant mothers find it easier to use a specially designed pregnancy pillow for sleeping. Najell Pregnancy Pillow is designed to support the belly, back, and legs simultaneously, making side sleeping easier and more comfortable. Find more information here about how to use a pregnancy pillow for better sleep.