Sleeping Positions in Pregnancy: What You Need to Know
Pregnancy can be an exciting but also challenging time for the body. As your posture, hormones, and musculoskeletal system adapt to support your baby, even simple things like getting comfortable in bed can become more difficult. Sleep is vital for both mum and baby, but you may have come across conflicting advice about the “best” sleeping position during pregnancy and possibly been told to avoid sleeping on your back.
The Debate Around Sleeping On Your Back
You may have heard the advice that pregnant women should avoid sleeping on their backs after 20 weeks gestation. This recommendation is based on the idea that lying flat can compress major blood vessels, potentially reducing blood flow to the uterus.
It is thought that as your uterus grows it may compress the aorta and inferior vena cava when you are lying on your back. This can mean that there is less bold flow traveling to both you and your baby. Research that has linked this to an increased risk of still birth. However, not every study shows a clear link between back-sleeping and pregnancy complications, and much of the concern stems from theoretical risks rather than strong, conclusive evidence. Additionally often this research is studying women who are spending the entire night on their back.
What is often more likely to happen is that your body will let you know if you have spent too long on your back or in an uncomfortable position and you will notice a feeling of dizziness, light headedness, shortness of breath or you will begin to feel uncomfortable.
That said it is still recommended to avoid prolonged periods of lying flat on your back and falling asleep on your back especially in later pregnancy - after 28 weeks.
So, what happens if you wake up on your back in the night?
There isn’t much research around this, most research focuses on falling asleep on your back. So if you wake up on your back throughout the night, roll over on to your side and get comfortable here.
Side Sleeping:
It is therefore encouraged after 20 weeks gestation to try and lie on your side. We understand, though, that as the pelvis changes and your hips widen, long periods of lying on the side can be uncomfortable, especially if you’re not used to that position. Many women notice stiffness, hip pain, or general restlessness when trying to maintain one side for too long.
Tips to stay comfortable:
Use pillows for support: Place one between your knees, one under your belly, and another behind your back to reduce rolling.
Alternate sides: Switching from left to right can help prevent soreness.
Consider a pregnancy pillow: These can cradle the whole body and help maintain alignment.
Gentle movement before bed: Stretches, gentle mobility, or light exercise can relieve muscle tightness.
If you are experiencing some anxiety about sleeping on your back or find yourself often waking up on your back, tie your hair in a low bun or wear a claw clip, as this can make it uncomfortable to sleep on your back and can help to wake you up when/if you roll over
The reality is, there is no single “perfect” sleeping position in pregnancy. While it’s wise to avoid long periods lying flat on your back, don’t panic if you wake up there it’s more about the overall pattern than a few minutes here or there. What matters most is finding a position that supports your comfort, reduces pain, and allows you to get the rest you need.
And if you’re struggling with hip or pelvic pain during pregnancy thats made worse by lying on your side an osteopath can help with safe, gentle treatment and practical advice for better sleep and easier movement.
If you have any pregnancy questions or concerns we are always hear to help and you can reach out to us on 0405 640 786 at any time