Best Sleeping Positions for Pregnant Women

Sleeping poses a challenge for pregnant women in every stage of pregnancy, with different reasons complicating sleep each month. However, there's no need to worry, as we've conducted thorough research and consulted experts to bring you the best sleeping positions for each month of pregnancy. Keep reading to learn more.

Published on:Jan 28th 2024 |Updated on:Mar 10th 2024
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Sleeping Positions for Pregnant Women for each trimester

Sleeping Position in Early Pregnancy

Annoying symptoms like nausea, frequent vomiting, and constant fatigue mark the initial months of pregnancy. Pregnant women may find themselves waking up multiple times for vomiting, which can be pretty inconvenient due to the increased levels of progesterone that heighten the desire to sleep. Therefore, it's essential to choose a comfortable sleeping position by:

  • Sleeping on one of the sides.
  • While sleeping on the back is not considered risky in early pregnancy, especially when the belly is still relatively small, experts recommend getting accustomed to sleeping on one side from the beginning.
  • Slightly bending the knees.
  • Placing a medical pillow between the knees.

Sleeping During the Second Trimester

Sleep becomes crucial during this stage for the pregnant woman's well-being and the fetus's healthy growth. To avoid complications like gestational diabetes and antenatal depression, the recommended sleeping positions for this stage are:

  • Sleeping on the left side facilitates blood flow, ensuring essential nutrients and oxygen reach vital organs and the fetus. This position also reduces the likelihood of leg swelling during pregnancy.
  • Sleeping on the right side may exert pressure on the liver, making it less ideal. However, experts generally agree that pregnant women can sleep on the right side for short periods, during naps, and not throughout the night.
  • Avoid sleeping on the stomach or back during this stage.

Best Sleeping Positions in the Last Trimester

As the belly grows, sleeping becomes more challenging due to pressure on the bladder, leading to multiple bathroom trips. However, the best sleeping positions in the final months of pregnancy include:

  • Sleeping on the left side.
  • Bending the knees while sleeping.
  • Use a comfortable C-shaped pillow placed between the knees.
  • Avoid sleeping on the back, as it can cause breathing problems due to the increased size of the belly.
  • Sleep whenever feeling sleepy to avoid fatigue.

Tips to Improve Pregnancy Sleep

  • Wear comfortable cotton clothes and avoid tight or heat-inducing clothing.
  • Limit caffeine intake, especially in the afternoon.
  • Sleep on a comfortable mattress that meets medical standards to avoid back pain during pregnancy.
  • Take a warm bath, followed by a gentle foot massage for relaxation.
  • With your doctor's approval, engage in light daily exercises such as walking, yoga, or swimming.
  • Stay hydrated throughout the day, but avoid drinking water two hours before bedtime.
  • Avoid prolonged late-night activities and try to stick to consistent sleep schedules.
  • Use a comfortable pregnancy pillow designed for sleep.
  • Minimize stress and anxiety, and practice meditation or prayer before bedtime.
  • Avoid using your cell phone at least an hour before going to sleep.


Consult your doctor if you encounter difficulties while trying to sleep during pregnancy. Choose a healthy and comfortable sleeping position, remembering that sleep is a fundamental factor directly impacting your physical and mental well-being.

OmoomaOmooma | First Online Arabic Motherhood Training Platform

Omooma is the first Online platform offering classes in Arabic dedicated to mothers and mothers-to-be. In addition to content covering many relevant topics, women’s health, pregnancy, fertility, child’s health, and parenting. Omooma’s articles are written by medical writers, based on extensive research, and reviewed by a panel of experts who are part of the largest team of experts available in the region in all fields related to the journey of motherhood.

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