How to Sleep When Pregnant: Best Sleeping Position and 9 Other Tips to Get More Rest

You’ve probably heard the refrain countless times at your provider’s office, even before you were pregnant: Sleep plays a vital role in your overall health and well-being.

And while getting optimal z’s can be a unique challenge during pregnancy, you can still catch some good shuteye. These tips on how to sleep when pregnant can help you enhance both your sleep quality and your baby’s health. 

What is the best sleep position during pregnancy?

The best sleep position during pregnancy is on your side. The American Academy of Obstetrics and Gynecology advises all pregnant people to try to sleep on their side once they reach their second trimester.

Traditionally, medical providers recommended sleeping on your left side. It was believed that sleeping on your left side avoids putting pressure on the organs. Left-sided sleepers may also get the benefit of better blood circulation. And sleeping on your left side can reduce reflux symptoms, which can be pretty bad during pregnancy. 

What sleep positions should you avoid during pregnancy?

The worst sleeping positions while pregnant are ones where you don’t feel comfortable. 

You may have heard that you should avoid sleeping on your right side during pregnancy. The research isn't conclusive about whether you have to limit or avoid right-sided sleeping. But some experts suspect right-sided sleeping may be linked to serious issues like stillbirth or intrauterine fetal demise. So if you want to be extra cautious, sleep on your left side.  

The American Pregnancy Association also says that sleeping on your back may cause some other issues, like:

• Backaches

• Difficulty breathing during sleep 

• Sleep apnea

• Hemorrhoids

What if you accidentally fall asleep on your back when pregnant? “One should not worry if they wake up at night and find they are on their back,” Julie Mann, CNM, a certified nurse midwife at Mount Auburn Hospital, tells GoodRx Health. 

You don’t have a choice if you unconsciously roll onto your back, and sleeping on your back is likely to be uncomfortable in later pregnancy. So your body will likely wake you up shortly after turning onto your back, she explains. 

Mann suggests using pillows that support your sides if you consistently find yourself rolling over. 

Tips to get better sleep during pregnancy

Now that you’re familiar with sleeping positions experts recommend during pregnancy, let’s explore proven tips to help you sleep when pregnant. 

1. Avoid caffeine close to bedtime

Medical professionals recommend not drinking caffeine less than 6 hours before bed. But when you’re pregnant, this may impact your sleep even more. Your baby isn’t able to metabolize caffeine as fast as you can. So you might go to bed feeling a few more kicks than usual. Limiting caffeine will also reduce late-night bathroom trips.

2. Try aromatherapy

One study suggests that aromatherapy with citrus essential oils can improve sleep quality during pregnancy. Depending on what smells you find calming, you may want to experiment with other scents, like lavender. 

Aromatherapy is still considered a medical intervention, so discuss safety precautions with your pregnancy provider. 

3. Adjust your thermostat

As you fall asleep, your core temperature drops. You can support your body’s natural cooling process by dropping your thermostat to below 70°F or to as close to that as you can tolerate.

4. Rule out other possible medical conditions

If there is a root cause of your difficulty sleeping, it’s essential to address that first with your healthcare provider to sleep better when pregnant.

Other conditions that cause sleep disturbances include:

• Restless leg syndrome

• Sleep apnea

• Mood disorders, like major depression

5. Get some exercise during the day

Incorporating daily activity can make sleep feel more welcome and make you feel more tired at night. You can also try yoga or a walk as part of your bedtime routine to help your body unwind and get ready for sleep.

6. Prevent heartburn

Acid reflux, also referred to as heartburn or GERD (gastroesophageal reflux disease), impacts as many as 45% of pregnant women.

Heartburn is a pesky symptom that makes it difficult to sleep when pregnant. It’s not only uncomfortable, but it can also cause coughing and choking. 

The best way to prevent heartburn during pregnancy is to avoid:

• Triggering meals, like large meals, spicy foods, fatty foods, or citrus

• Eating late at night

• Consuming caffeine or carbonated drinks

7. Perform a bedtime routine

Having a bedtime routine is another part of sleep hygiene that can help you get better rest. The American Heart Association recommends a routine that prepares you for the next day and addresses any present stress.

Your routine could include doing the following:

• Make sure your alarms are set.

• Set out your outfit and other items you’ll need the next morning.

• Do a calming activity to clear your mind, like journaling, meditation, or deep breathing.

• Avoid using bright screens right before bed and read a book instead.

8. Use pillows to your advantage

A pregnancy pillow isn’t necessary for everyone, but it can help improve sleep. You can also use a regular pillow. 

Mann recommends you use pillows to support your lower back, which can be placed under your abdomen and between your legs. Having a pillow that shapes to your changing body can help you find the most comfy position to get a good night’s rest. 

9. Talk to your provider about insomnia

If you’ve tried most of these tips and still can’t get good rest, talk to your healthcare provider. They may have some other tips or tricks for relaxation. They may also prescribe you medication to help with insomnia during pregnancy. 

Why am I having a hard time sleeping during pregnancy?

There’s a reason you’re struggling with sleep while pregnant. Your body changes during pregnancy, even down to the cellular level, which impacts sleep.

Key developments that affect sleep include:   

• Hormonal changes

• Pregnancy symptoms

• A growing abdomen

• Stress and anxiety

“As the uterus grows, it is often harder to find comfortable positions, and there is greater strain on back, stomach, and leg muscles,” explains Mann. “All of these discomforts coupled with hormonal changes and general thoughts, hopes, and concerns over the upcoming birth and journey into parenthood can also lead to insomnia.”

Why trust our experts?

Written by:

Payton Sy, BSN, RN

Payton Sy, BSN, RN, is a registered nurse with experience in women's health, primary care, and health insurance utilization management. She also worked as a certified nursing assistant in the senior health space before attending nursing school.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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