Can You Sleep on Your Back While Pregnant?

When you’re pregnant, certain habits become less safe for you and your baby. Sleeping on your back is one of those things. To accommodate changes in your body, if you sleep on your back, you’ll need to modify your usual sleeping position around 20 weeks of pregnancy—and sleep that way for the duration of your pregnancy.

Below, we’ll take a closer look at why it’s important to avoid or reduce back sleeping in the later stages of pregnancy, along with tips on finding the safest sleeping position. We’ll also talk about simple strategies pregnant people can use to feel comfortable in bed to get a much-needed restful night’s sleep.

Can You Sleep on Your Back While Pregnant?

During the first trimester of pregnancy, it’s generally safe to sleep on your back, if that’s your preferred sleeping position. But as your fetus grows and your uterus expands, most health care providers advise against back sleeping. That’s because lying flat on your back may increase your risk for certain complications.

In the second trimester (after 20 weeks), your growing uterus puts significant pressure on the large blood vessels to the uterus, says Sherry Ross, MD, OB-GYN and co-founder of Oneself Intimate Skin Care and author of She-ology. This weight can reduce blow flow to the fetus and to the heart, potentially causing low blood pressure and symptoms like dizziness, nausea, and fainting, she says.

The reduced blood flow to the placenta may also put stress on the fetus, potentially affecting fetal growth and contributing to a lower birth weight Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Some research has even linked back sleeping in the third trimester to an increased risk of stillbirth Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

Why Can’t You Sleep on Your Back While Pregnant?

Unfortunately, back sleeping isn’t considered safe for you or your fetus after 20 weeks of pregnancy. While you shouldn’t panic if you wake up and find yourself accidentally lying flat on your back, it’s best to do what you can to avoid it. This reason has to do with the weight of your growing uterus.

As your uterus gets bigger, it can compress major blood vessels like the inferior vena cava and aorta when you’re lying down Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . This makes it harder for blood to reach your heart and the fetus, which can potentially cause symptoms like difficulty breathing, dizziness, and fainting, Dr. Ross says. The decreased blood circulation to your fetus can also lead to serious complications, including reduced birth size and stillbirth.

Sleeping on your back in later pregnancy can contribute to other health issues. For example, back sleeping can cause undue stress on the back muscles and spine, leading to back pain, a common complaint among pregnant people. It may also increase your risk for sleep apnea Trusted Source SpringerLink SpringerLink provides researchers with access to millions of scientific documents from journals, books, series, protocols, reference works, and proceedings. View Source .

When Should You Stop Sleeping on Your Back When Pregnant?

Most experts agree it’s best to avoid sleeping on your back after 20 weeks. After that, the weight of your uterus begins to put pressure on the inferior vena cava, disrupting blood flow to the heart and fetus.

However, another study suggests you may be able to sleep safely in a supine position until your third trimester. Researchers found that sleeping on your back (or right side) though 30 weeks of pregnancy didn’t raise the risk of stillbirth, low birth weight, or high blood pressure Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source .

That said, more studies need to be done to confirm the safety of back sleeping through 30 weeks of pregnancy. In the meantime, it’s always best to consult with your medical provider and follow the current guidelines for safe sleep while pregnant. 

What’s the Best Sleeping Position During Pregnancy?

During the first three months of pregnancy, you can sleep in any way that feels most comfortable. But in the second and third trimesters, most health care providers agree that side sleeping is the safest position for you and your fetus, Dr. Ross says. That’s because it promotes circulation.

When you sleep on your side, your inferior vena cava can carry blood back to your heart without a problem Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source . This means you and your fetus get the essential blood, oxygen, and nutrients you need. Additionally, side sleeping can help decrease swelling, varicose veins, and hemorrhoids Trusted Source Journal of Cardiovascular Magnetic Resonance View Source .

Still, you might wonder: Is sleeping on one side better than the other? Many experts recommend pregnant people sleep on their left side. This position optimizes blood flow to the heart, fetus, uterus, and kidneys while reducing strain on your liver Trusted Source Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. View Source .

However, some research suggests that falling asleep on your right side is equally safe, with neither side sleeping position being associated with a higher risk of stillbirth Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . In other words, it may be safe to sleep on whichever side feels more comfortable. Ultimately, the goal is to get a good night’s rest.

If you’re unsure about whether to sleep on your right or left side, speak with your health provider to discuss the potential benefits and risks to help you make the best decision for you.

How Can I Get Better Sleep While Pregnant?

“Getting a good night’s sleep must be a priority during pregnancy,” Dr. Ross says. But if you’re a habitual back (or stomach) sleeper, you might wonder how to make the shift to side sleeping. Rest assured, a few simple tweaks can make a big difference to set the stage for a restful slumber. Here are her tips for sleeping better during pregnancy.

• Create an ideal sleeping environment. A cool, comfortable bedroom setting that shuts out noise and light” is optimal for getting a peaceful night’s rest.
• Do something that calms you. “Wind down with a cup of decaffeinated tea, a relaxing bath, or a good book,” Dr. Ross says. Also limit electronics and other blue light-emitting devices before bed that can be stimulating and disrupt your sleep.
• Wear comfy, loose pajamas. Breathable fabrics like cotton will help you stay cool and comfy during the night.
• Position pillows between the knees and arms and under the abdomen. This helps properly align and support your entire body, reducing aches and pains while promoting blood flow. You can also invest in full-body pregnancy pillows, which are specially designed to support pregnant people during sleep.
• Try a mattress topper. Certain mattress toppers can provide additional cushioning and support, helping to relieve pressure points and hip pain that may accompany side sleeping.
• Practice relaxation techniques before bed. “Mindfulness, biofeedback, Tai Chi, massage, and prenatal yoga” can all help relax the mind and body, Dr. Ross says.
• Stay active during the day. Aim to exercise for 30 minutes a day to help with sleep at night. Even if that’s just walking. But make sure to do it at least four hours before bedtime.
• Limit caffeine intake. One cup of coffee or caffeinated tea early in the day is considered safe and won’t make you feel wired when it’s time for bed.
• Eat light dinners. Avoiding fatty or fried foods can reduce your chances of an upset stomach or heartburn, which can keep you up at night during pregnancy.
• Focus on eating a colorful, balanced diet. Consuming vitamin rich, nutrient-dense foods can support better sleep.
• Stay well hydrated. Drinking eight to 10 glasses of water a day can help you avoid waking up with issues like dry mouth or muscle cramps. Just limit fluid intake after dinner to avoid middle-of-the-night bathroom trips.

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