Sleeping positions in pregnancy: Finding Comfort and Following Guidance

From 28 weeks of pregnancy, settle to sleep on your side. Either the left or right side is suitable. This advice applies when going to bed, taking a nap and returning to sleep after waking during the night.

If you wake on your back, simply turn onto your side before going back to sleep. You do not need to stay awake checking your position or blame yourself for moving while asleep. The practical habit is the position you choose when settling.

Make the advice workable

Research links going to sleep on the back in later pregnancy with a higher risk of stillbirth. Side sleeping is a step you can take, but it is not a promise that every pregnancy complication can be prevented. Your maternity team can explain the guidance if it is making you anxious.

There is no requirement to remain on your left side all night. Choose the side that feels comfortable and change sides when needed. A simple reminder near the bed may be more useful than repeatedly checking your position through the night.

Try support you already have

A pillow under the bump and another between the knees can help with comfort. You do not have to buy a specialist pregnancy pillow before trying ordinary pillows. Adjust one support at a time so you can tell what helps.

Think about daytime rest as well. If you regularly nap on a sofa, prepare a comfortable side position there too. Keep items you often reach for nearby so settling again after a bathroom trip is straightforward.

Ask about pain that limits your options

Pain around the pelvis or hips can make turning in bed difficult. Mention it to your midwife, particularly if walking or stairs also hurt. Assessment and physiotherapy advice may help; you do not have to wait until the pain is severe.

The pelvic girdle pain guide explains useful details to share. Your clinician may suggest supported positions and ways of turning that suit your symptoms. If you cannot find any tolerable side position, ask for individual advice rather than abandoning the guidance or forcing yourself through pain.

Treat persistent poor sleep as its own concern

Position is only one part of sleep. If you spend long periods awake, feel distressed about bedtime or struggle during the day, discuss that with your team. The pregnancy insomnia article covers routine and support separately.

At your next appointment, describe whether the main problem is pain, waking frequently or worry about position. A specific description makes it easier to find an approach you can use tonight and adjust as pregnancy progresses.