The best sleep position during pregnancy is on your side, especially the left side, because it supports blood flow to you and your baby. If side-sleeping feels uncomfortable, use pillows to support your knees, back, and belly.

Quick Scoop

  • Best position: Sleep on your side, with the left side often recommended.
  • Why it helps: It improves circulation and may reduce swelling, back pressure, and discomfort.
  • Pillow support: Put a pillow between your knees , under your belly , or behind your back for extra support.
  • Back sleeping: Usually okay early in pregnancy, but many experts advise avoiding it later in pregnancy, especially after about 20 weeks, because it can press on a major vein and affect circulation.

Comfort Tips

  1. Keep your knees bent while side-sleeping.
  1. Try a pillow between your legs to ease hip and lower-back strain.
  1. If you have heartburn, prop up your upper body a little.
  1. Keep your bedroom cool, dark, and quiet to help you stay asleep.

When to ask a doctor

If sleeping becomes painful, you have shortness of breath, dizziness, or strong heartburn at night, it’s a good idea to check with your healthcare provider.

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