Sleep Positions

You can sleep in any position you want in the first and second trimesters. Eventually, sleeping on your belly will not be comfortable, but you can sleep on your belly until then.

In the third trimester (after 28 weeks), avoid sleeping flat on your back. If you are completely flat, the weight of your growing baby can compress the blood vessel near your spine that carries blood back to your heart. This decreases blood flow back to your brain, which might make you feel dizzy or short of breath. It may also decrease blood flow to the baby.

Instead, you can sleep tilted toward the side using a pillow under one hip, or fully on your side. You may have read to only sleep on your left side, but that is not necessary, or possible, for an entire pregnancy! The right side is fine too.  You can also sleep somewhat upright, such as in a recliner or propped up with pillows.

If you wake up on your back, don’t worry. Just change position!

Trouble Sleeping

Insomnia is common in pregnancy. Most pregnant people sleep lightly and awaken more often. Sometimes this is due to discomforts of pregnancy, like a full bladder or need to change positions. We recommend avoiding medications or supplements for sleep most of the time.  Instead, practice good “sleep hygiene”:

• Go to bed when you feel sleepy. Set a consistent wake up time, even if you didn’t sleep well. Limit napping.
• Avoid caffeine or heavy meals before bed.
• Daily exercise is great for sleep, but finish by 7 pm.
• Use the bed only for sleep and sex (no reading, eating, TV watching, working, or worrying).
• Avoid exposure to light or screens when trying to fall asleep.
• Try relaxation techniques or relaxing music, meditation apps or sleep podcasts.

If you are still having trouble sleeping, you can discuss it with your provider at your next visit.