From the moment you found out you were pregnant, there is almost no doubt you have already made many changes to support a healthy baby. Maybe you have cut back on certain foods or drinks, started drinking more water, taking vitamins, and keeping up with doctor appointments.
But there is one more thing to think about: how you are sleeping. You’ve probably heard advice about not sleeping on your back during pregnancy and are wondering… is this really true? If so, why, and what are the risks?
In this article, we’ll answer all your questions and share some other sleeping positions you can try.
The concern with sleeping on your back while pregnant
Pregnancy brings so many changes to your body, and week by week you may notice things shifting, growing, and adapting as your baby develops.
Around the halfway point of pregnancy — or some say from about 20 weeks, others closer to 28 — your uterus becomes large and heavy enough that when you lie flat on your back, it can press on some of the major blood vessels in your body. These blood vessels help carry blood to your heart and also bring blood and oxygen to your baby and placenta.
When there is too much pressure on these vessels, blood flow can slow down. This can mean less oxygen and fewer nutrients reaching your baby which is why back sleeping becomes a concern as pregnancy progresses.
Some research has also shown that when someone lies on their back in late pregnancy their baby might move less and can show changes in heart rate patterns. This is likely because the baby is not receiving as much oxygen compared to when you are lying on your side.
Back sleeping and stillbirth risk
The biggest concern is that back sleeping in late pregnancy may increase the risk of stillbirth. That is why most health professionals recommend sleeping on your side during the second and third trimester. And this advice goes for any kind of sleep, whether you are settling in for the night, going back to sleep after waking up, or just taking a nap during the day.
What if I wake up on my back during the night?
Firstly, do not stress if you wake up to find you’ve rolled onto your back. This is very normal and happens to nearly everyone at some point. Our bodies naturally shift and move during sleep and it is almost impossible to stay perfectly still all night long.
That said, studies suggest the position you fall asleep in tends to be where you spend most of your time sleeping although it is common to change positions without even realizing it. As your belly grows, back sleeping often becomes uncomfortable anyway so most pregnant women will naturally settle back onto their side without waking fully.
That said, if you do catch yourself on your back the best move is to simply and gently roll back onto your side. Your body is pretty good at telling you when something is not quite right. Listen to those signals and make the switch whenever you need to.
How long can you lay on your back while pregnant?
It’s hard to say exactly how long it’s “safe” to lie on your back during pregnancy because every body is different. Usually, spending a short time on your back like when you are watching TV or scrolling on your phone is totally fine and unlikely to cause any problems.
The main thing to keep in mind is that lying flat on your back for longer periods especially while sleeping can start to feel uncomfortable and may put pressure on important blood vessels. If you notice any dizziness, breathlessness or just do not feel quite right, it is a good idea to switch to your side.
At the end of the day trust your body and how you feel. If you ever have questions or worries talking to your healthcare provider can be very helpful.
Other sleep positions to try
Sleeping on your side is typically recommended during pregnancy because it helps improve blood flow to your baby and kidneys. This position supports better circulation, which means your baby gets more oxygen and nutrients, and it also helps your body remove waste and fluids more efficiently. As a result, side sleeping can reduce swelling in your feet and ankles, a common discomfort many expectant parents experience.
To make side sleeping more comfortable, using pillows can be a big help. Many find that a nursing pillow or a soft pillow placed between the knees eases pressure on the hips and lower back. You can also try tucking a pillow under your growing belly for gentle support, or placing one behind your back to prevent rolling onto your back during sleep. Experiment with different pillow arrangements until you find what feels best for you.
If staying on your side feels difficult, some pregnant people find that gently placing a small rolled-up duvet behind their back acts as a reminder and physical barrier to discourage rolling over during the night. These simple tricks can help you rest easier.
It’s best to avoid sleeping flat on your stomach after the first trimester. As your bump grows, lying on your stomach becomes uncomfortable and could put unwanted pressure on your baby and your own body. Listening to your body and finding positions that feel supportive and restful will help you get the sleep you need.
Tips for better sleep during pregnancy
Pregnancy often brings new challenges to a good night’s sleep. Physical discomfort, frequent bathroom trips, and changing hormone levels can all make it harder to fall asleep or stay asleep.
That said, creating a relaxing bedtime routine can make a big difference. This can be as simple as reserving your bedroom for sleep only, and keeping the space cool, dark, and quiet. Using a comfortable duvet can also help regulate your body temperature through the night. Many people find white noise machines useful to mask background sounds and create a soothing atmosphere.
Avoiding caffeine later in the day is a smart choice since it can interfere with falling asleep. Also, gentle stretching in the evening can ease muscle tension, while relaxation techniques like deep breathing or meditation may help calm your mind before bedtime.
If sleep difficulties persist, don’t hesitate to speak with your healthcare provider. They can help identify any underlying causes and suggest safe, effective solutions tailored for you.
For more tips and guidance, check out our full article on pregnancy insomnia. It covers everything from common causes to practical ways to improve sleep during pregnancy.
What to remember
Pregnancy is a unique journey for every person, and it’s normal to have questions or concerns along the way, especially about something as important as sleep.
While avoiding long periods on your back during the later stages of pregnancy is generally recommended for your baby’s well-being, it’s also important to be gentle with yourself. It’s nearly impossible to control every movement while you sleep, and waking up on your back occasionally is not something to worry about.
The key is to listen to your body and make small adjustments when needed. Try different positions and pillow arrangements to find what feels most comfortable and supportive for you. And if you ever feel uncertain or uneasy, your healthcare provider is there to support you and guide you toward the best solutions for your health and your baby’s.
With a little patience and care, you can find ways to rest better and support a healthy pregnancy — one night at a time.
