Pregnancy & Body Pillows (U, J & C Shapes) Sanggol® is a...
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The best sleeping position during pregnancy depends on your trimester, comfort, and circulation. Many people start as back or stomach sleepers, but as pregnancy progresses, side sleeping becomes the most recommended position.
This guide compares back, side, and stomach sleeping, explains when each position is safe, and helps you transition comfortably as your body changes.
You’ll also discover practical tips, FAQs, and the role of specialist pregnancy pillows in keeping you comfortable. If you’re already trying to change your habits, you may also find our guide on how to train yourself to sleep on your side.
If you're specifically concerned about back sleeping during pregnancy, read our full guide: Is Back Sleeping Safe During Pregnancy?
Lying flat on your back in mid-to-late pregnancy can place the full weight of your growing uterus on major blood vessels and organs. The main concern is compression of the inferior vena cava — the large vein that carries blood from the lower body back to the heart. This pressure can:
Research from both the UK and New Zealand shows a clear link between back sleeping after 28 weeks and increased risk of stillbirth. The large MiNESS study in the UK found that women who went to sleep on their backs had a 2.3-fold higher chance of late stillbirth compared with those who went to sleep on their side.
Similarly, a multi-national study led from New Zealand and the University of Auckland confirmed that going to sleep on your back after 28 weeks more than doubled stillbirth risk, independent of other factors.
Physiological studies from UCL London also support this, showing that back sleeping reduces blood flow to the uterus and placenta.
While the overall risk is still low, the NHS and New Zealand’s health service both recommend side sleeping from 28 weeks as the safest choice.
The risks and comfort levels of back sleeping change as pregnancy progresses:
Each sleep position has pros and cons during pregnancy. Here’s a quick comparison:
| Position | Pros | Cons |
|---|---|---|
| Back | Familiar and comfortable for some women | Can restrict blood flow, worsen reflux and back pain, and is not advised after around 20 weeks |
| Side (Left) | Best for circulation and oxygen flow; relieves pressure on spine and organs | May feel awkward at first; often requires pillows for support |
| Side (Right) | Safe and comfortable variation | Slightly less optimal for circulation than the left side |
| Stomach | Usually safe and comfortable early in pregnancy | Becomes uncomfortable and impractical as your bump grows |
Want to dive deeper into side sleeping? Read our practical guide on how to make the switch safely. You can also explore more in Body Pillow Uses: Why You Need One in Pregnancy.
If you’re struggling to break the habit of back sleeping, consider these safer alternatives:
Specialist pillows are designed to make side sleeping easier and more comfortable:
Explore our full pregnancy pillow collection and pair them with washable pillowcases for lasting comfort.
Changing your natural sleep position takes time. Here are a few gentle strategies:
For a detailed approach, see our guide on transitioning to side sleeping.
What if I wake up on my back during pregnancy?
Don’t panic. Brief periods are not usually harmful. Simply roll back onto your side when you notice. Learn how to stay on your side in our side sleeping guide.
Can back sleeping cause stillbirth?
Some studies show a possible link between back sleeping after 28 weeks and stillbirth. While the risk is considered small, experts recommend side sleeping as a precaution.
Is it safe to sleep propped up on your back during pregnancy?
Yes. If you’re on a slight incline, pressure on blood vessels is reduced. Recliner chairs and adjustable beds are often used safely in late pregnancy.
What if I can’t sleep on my side during pregnancy?
Experiment with different pillow setups — U-shaped, C-shaped, or wedges. Many mums find these help them stay in position comfortably. See our pregnancy pillows.
Which side is best for sleeping during pregnancy?
The left side is recommended for optimal blood flow and kidney function. But right-side sleeping is still safe. The main goal is avoiding flat back sleeping in later pregnancy.
Does sleeping partially upright count as back sleeping?
No. If your upper body is elevated at about 30 degrees, you’re not lying flat, so the main risks are avoided.
Is it safe to sleep in a recliner chair during pregnancy?
Yes, many women find recliners a comfortable option in late pregnancy. Just ensure your torso is slightly upright, not completely flat.
Back sleeping is generally safe in the first trimester, but from around 20 weeks, experts recommend switching to side sleeping. Side sleeping, especially on the left, supports circulation, reduces discomfort, and lowers risks for both mother and baby. With the right pillows and gradual adjustments, you can retrain your body to rest comfortably without worrying about your sleep position.
For extra comfort and support, explore our pregnancy pillow collection and read our step-by-step guide to transitioning to side sleeping.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always consult your doctor or midwife for personalised guidance.
