Pregnancy Sleep Position Guide
Find the safest and most comfortable sleep positions for every stage of your pregnancy.
Left Side (SOS)
The gold standard of pregnancy sleep positions. Sleeping on your left side maximizes blood flow to your baby and is recommended throughout all three trimesters.
Benefits
- Maximizes blood flow to uterus and baby
- Reduces swelling in legs and feet
- Helps kidneys eliminate waste and fluids
- Reduces pressure on liver
Considerations
- May cause hip pain or shoulder numbness over time
Right Side
A comfortable alternative to left-side sleeping. Right-side sleeping still allows good blood flow and can be alternated with the left side throughout the night.
Benefits
- Comfortable alternative to left side
- Still allows good blood flow
- Can alternate sides throughout the night
Considerations
- Some studies suggest slightly less optimal blood flow than left side in late pregnancy
- May increase heartburn for some
Semi-Reclined
An excellent option for the third trimester when lying flat becomes uncomfortable. Semi-reclined sleeping helps with heartburn and breathing difficulties.
Benefits
- Excellent for heartburn and acid reflux
- Easier breathing in third trimester
- Good for napping and resting
Considerations
- May not provide deep sleep for everyone
- Requires multiple pillows or a recliner
Elevated Upper Body
Elevating your head and chest can help with nighttime congestion, snoring, and acid reflux. This position can be combined with side sleeping for extra comfort.
Benefits
- Helps with nasal congestion and snoring
- Reduces acid reflux
- Can be combined with side sleeping
Considerations
- May shift during sleep
- Not a substitute for side sleeping in third trimester
On Back (Supine)
Back sleeping is fine in early pregnancy but should be avoided after about 20 weeks. The weight of the growing uterus can compress major blood vessels.
Benefits
- Comfortable and familiar position
- Fine for early pregnancy
Considerations
- After 20 weeks, the weight of the uterus can compress the inferior vena cava, reducing blood flow to baby
- May cause dizziness, shortness of breath, or low blood pressure
- ACOG recommends against back sleeping in late pregnancy
On Stomach
Stomach sleeping is fine in early pregnancy before the belly grows, but becomes physically impossible and uncomfortable as pregnancy progresses.
Benefits
- Fine in early pregnancy before the belly grows
- Some women find it comfortable through week 16-18 with a donut pillow
Considerations
- Becomes physically impossible as belly grows
- Can strain neck and back
Sleep Relief Tips
Heartburn
- Sleep on left side
- Elevate upper body 6-8 inches
- Avoid eating 2-3 hours before bed
- Try a wedge pillow under your torso
- Small frequent meals instead of large ones
Hip Pain
- Place firm pillow between knees
- Memory foam mattress topper
- Alternate sides during the night
- Try a full-length body pillow
- Gentle hip stretches before bed
Back Pain
- Support belly with pillow underneath
- Keep knees and hips bent while side sleeping
- Pregnancy pillow behind your back
- Prenatal yoga and stretching
- Firm mattress surface
Shortness of Breath
- Semi-reclined position with extra pillows
- Sleep on left side to reduce diaphragm pressure
- Elevate head and chest
- Keep room cool and well-ventilated
- Practice relaxation breathing before sleep
Leg Cramps
- Stretch calves before bed
- Stay well hydrated during the day
- Magnesium-rich foods (bananas, dark chocolate, nuts)
- Flex foot toward shin if cramp occurs
- Warm bath before bedtime
Frequent Urination
- Limit fluids 1-2 hours before bed
- Lean forward when urinating to empty bladder fully
- Elevate legs in the evening to reduce nighttime trips
- Keep a dim nightlight for bathroom trips
- Do Kegel exercises to strengthen pelvic floor
Always consult your healthcare provider about safe sleep positions for your specific situation.