can i sleep on my stomach while pregnant

February 15, 2026

You can sleep on your stomach when you’re pregnant in the early months, but it becomes uncomfortable and then inadvisable as your bump grows, so most experts recommend switching to side‑sleeping by the third trimester.

Quick Scoop: Is Stomach Sleeping Safe?

Early pregnancy (up to around 13–16 weeks): Generally considered safe if it feels comfortable, because the uterus is still small and well protected by the uterine walls and amniotic fluid.

Mid‑pregnancy (roughly 16–28 weeks): Many people naturally stop sleeping fully on their stomach because it starts to feel awkward or painful in the back, ribs, or hips.

Late pregnancy (around 28 weeks onward): Stomach sleeping is usually not realistic and may have similar circulation concerns as lying flat on your back, so going to sleep on your side is recommended.

Best default: Side‑sleeping (often the left, but right is also okay) with pillows for support is the most recommended position later in pregnancy.

If you wake up on your stomach or back in late pregnancy, you don’t need to panic—just roll onto your side and go back to sleep.

How It Changes by Trimester

First trimester: Usually okay

In the first trimester, your bump is not yet prominent, and there is no evidence that sleeping on your stomach harms the fetus. Miscarriages at this stage are usually linked to chromosomal or medical factors, not sleep position.

You might still sleep poorly because of:

Nausea and vomiting
Breast tenderness (which can make chest‑down positions sore)
Bloating and frequent urination

If you naturally fall asleep on your stomach early on and feel fine, it’s typically considered acceptable.

Second trimester: Comfort becomes the main issue

As the uterus grows and your bump becomes more obvious (often around weeks 16–20), lying flat on your stomach gets mechanically difficult and uncomfortable.

Common complaints at this stage:

Back and hip pain from spinal strain

Rib or diaphragm pressure, making deep breaths harder

Pelvic or round‑ligament pain when you try to lie flat

Some people use special “stomach sleeper” pregnancy pillows with a cut‑out for the belly to stay somewhat face‑down without compressing the bump, though evidence on long‑term safety is limited and comfort varies.

Third trimester: Side‑sleeping is safest

From about 28 weeks onward, lying flat on your back is associated with an increased risk of stillbirth and reduced fetal growth in some studies, likely due to pressure on major blood vessels. Lying fully on a large bump can create similar issues by shifting pressure onto the same structures.

That’s why many guidelines suggest:

Go to sleep on your side (left or right) in late pregnancy.

Use pillows to keep a comfortable semi‑side position if you were a stomach sleeper before.

If you wake up not on your side, gently roll back; the risk is related to the position you go to sleep in most of the night , not occasional shifting.

What Are the Risks of Stomach Sleeping?

Early on, stomach sleeping is more about comfort than direct danger to the baby. The uterus is still deep and cushioned, so typical stomach pressure does not reach or crush the fetus.

The bigger concerns are:

Back and neck strain, due to the spine arching and head rotated to one side.

Worsening heartburn or reflux if your torso is compressed.

In later pregnancy, potential pressure on the aorta and inferior vena cava (large blood vessels) if you’re very flat and baby’s weight is forward, which can reduce blood flow.

Signs your position is not working well:

Dizziness or faint feelings
Shortness of breath or chest discomfort
Palpitations, nausea, or sudden sweating
Worsening back/hip pain or numbness in limbs
Less baby movement than usual

If you notice these, change position right away and contact your clinician if symptoms persist or are severe.

Tips If You’re a Lifelong Stomach Sleeper

Many people on pregnancy forums talk about “mourning” their stomach‑sleeping as pregnancy advances, and sharing hacks to get a similar feeling without lying flat on the bump.

Common strategies include:

Three‑quarter side position
- Roll mostly onto your side but tilt slightly forward onto a firm pillow so you feel “half‑stomach, half‑side.”

Pillow support setup
- Long body pillow or C/U‑shaped pregnancy pillow between the knees and under the bump to keep hips and spine aligned.

 * A small pillow under the back to prevent rolling fully flat.

Specialty stomach pillows
- Some products have a hole in the center for the belly so you can lie face‑down without compressing baby.

 * Comfort and safety data are limited, so treat them as short‑term tools and check with your own provider.

Propped‑up upper body
- If reflux or breathing issues are a problem, use extra pillows or a wedge under the upper back and head to sleep semi‑reclined on your side.

When to call your doctor or midwife
- Persistent pain, bleeding, fluid leakage, severe breathlessness, faintness, or noticeably reduced fetal movement should be checked urgently.

Mini FAQ and Today’s “Trending” Angle

Pregnancy sleep has been a hot topic in recent years because studies from the 2010s and 2020s linked long stretches of flat‑on‑the‑back sleep in late pregnancy to outcomes like stillbirth or lower birth weight. More recent analyses up to the mid‑2020s still support the idea that going to sleep on your side in the last trimester is a simple, low‑cost way to reduce possible risk.

Online forums today are full of posts from pregnant people worrying that “one night on my stomach/back” harmed their baby, and the repeated reassurance from clinicians and experienced parents is: one position for part of the night is unlikely to cause sudden harm—just adjust and focus on side‑sleep going forward.

Key points to remember:

Early pregnancy: stomach sleeping is usually fine if comfortable.
As you show: expect to phase it out and move toward a supported side or three‑quarter position.
Third trimester: make your “default” going‑to‑sleep position on your side, and don’t panic if you wake up in another position—just roll over and resettle.

Simple HTML Table: Sleep Positions in Pregnancy

html

<table>
  <thead>
    <tr>
      <th>Stage of pregnancy</th>
      <th>Stomach sleeping</th>
      <th>Preferred position</th>
      <th>Notes</th>
    </tr>
  </thead>
  <tbody>
    <tr>
      <td>First trimester</td>
      <td>Generally safe if comfortable[web:1][web:5][web:7]</td>
      <td>Any position that feels good[web:1][web:10]</td>
      <td>Uterus is small and well protected.[web:1][web:7]</td>
    </tr>
    <tr>
      <td>Second trimester</td>
      <td>Often uncomfortable; may be okay in modified form[web:1][web:3][web:5]</td>
      <td>Side or three‑quarter side with pillows[web:1][web:5][web:10]</td>
      <td>Growing bump changes spine and hip alignment.[web:1][web:5]</td>
    </tr>
    <tr>
      <td>Third trimester</td>
      <td>Usually impractical, can mimic back‑sleeping pressure[web:1][web:3][web:5][web:7]</td>
      <td>Side‑sleeping (left or right)[web:1][web:7][web:10]</td>
      <td>Aim to go to sleep on your side to minimize stillbirth risk.[web:1][web:2][web:7]</td>
    </tr>
  </tbody>
</table>

Bottom note: Information gathered from public forums or data available on the internet and portrayed here. If you share how far along you are and any health issues (like high blood pressure, twins, or placenta problems), I can help tailor these sleep position tips more closely to your situation.