What are the best sleeping positions for a good night’s sleep during pregnancy, according to science

Sleeping well during pregnancy can become a challenge as the months go by and the body undergoes notable transformations. Many pregnant women notice that their usual postures are no longer comfortable and seek alternatives to rest better. Finding the right position and adopting some healthy habits can make a difference in achieving restful sleep.

Common sleep difficulties during pregnancy and their causes

The discomfort when sleeping is frequent during gestation, especially when the abdomen grows and the body adapts to its new reality. According to the American Pregnancy Association, among the main causes of these problems are the increase in abdominal size, back pain, heartburn or stomach burning, difficulty breathing, and insomnia.

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These changes can disrupt the usual rest, causing many pregnant women to toss and turn in bed without finding relief. As the pregnancy progresses, symptoms such as swelling or leg cramps can become more present, further complicating the ability to fall asleep.

General recommendations for finding the best sleeping position when pregnant

Experts recommend adapting the way you sleep to the body’s needs during pregnancy. A common suggestion is to use an additional pillow, not only under the head but also between the legs. This extra support helps keep the spine straight and reduces the pressure of one leg on the other.


Another option is to place a pillow at the foot of the bed to slightly elevate the feet, which promotes circulation and can be useful if swelling or cramps appear. As Sport Life points out, each woman may feel more comfortable in a different position, so it is advisable to try different alternatives until you find the most suitable one.

Benefits of Sleeping on Your Left Side and How to Do It Correctly

Numerous specialists agree that the best sleeping position during pregnancy is supported on the left side. According to Mayo Clinic, sleeping on your side, especially on this side, not only favors maternal-fetal circulation but also prevents the compression of important blood vessels, such as the vena cava. In addition, the use of pillows between the legs or under the abdomen helps to achieve greater comfort and support. Meanwhile, sleeping on your back can cause discomfort and reduce blood return, so it is advisable to avoid this position during pregnancy.

If there is back pain, it is advisable to add another pillow under the abdomen for greater support. In cases of heartburn, elevating the upper body on pillows can provide relief. Sleeping on the left side is also suggested if there is difficulty breathing in the last weeks of pregnancy.

Additional Tips for Improving Sleep During Pregnancy

Beyond posture, there are habits that can contribute to better rest. Avoiding heavy and late dinners, maintaining a regular sleep schedule, and ensuring a suitable environment — such as using light quilts and controlling the light in the room — are recommended measures. Sleeping with the blinds up or frequently changing schedules can affect sleep quality. As Sport Life highlights, these tips are useful for both pregnant women and anyone looking to improve their rest.

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Sleeping Positions to Avoid and Medical Reasons

Some positions are contraindicated during pregnancy due to their potential risks. As mentioned, sleeping on your back can cause back pain, breathing problems, digestive difficulties, hemorrhoids, low blood pressure, and reduced blood flow to the heart and baby. This occurs because the abdomen puts pressure on the intestines and major blood vessels, such as the aorta and vena cava.

Sleeping on your stomach is also not recommended, as the growth of the abdomen makes this position difficult and can become impossible as the pregnancy progresses. According to the American Pregnancy Association, the ideal is to avoid these positions to protect both the mother and the fetus.