Quick Summary – Here’s What You’ll Learn:
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Why sleeping on your side is the safest position during pregnancy
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How left-side sleeping improves circulation and reduces pressure on organs
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What science says about back sleeping risks in later pregnancy
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Practical ways to make side sleeping more natural and comfortable
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Myths vs. facts around pregnancy sleeping positions
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Tips and FAQs from experts to help support better sleep
Why Sleeping Feels So Hard During Pregnancy
As your body changes to support your growing baby, finding a comfortable sleeping position can become one of the biggest challenges of pregnancy. If you’ve ever found yourself Googling “best sleeping position during pregnancy” at 3 a.m., you’re not alone.
The truth is, side sleeping; especially on the left side, is widely recommended by medical professionals. It’s not just more comfortable for many expectant mums; it’s also safer for your baby. Here’s what the science says, how to ease into this position, and answers to common questions from mums-to-be.
The Science Behind Side Sleeping
As your baby bump grows, it starts to shift your centre of gravity and that affects more than posture. Sleeping on your back can compress the inferior vena cava, a major vein that carries blood from the lower body to the heart. This can reduce blood flow to the uterus and placenta, and may also cause dizziness or shortness of breath.
On the other hand, side sleeping improves circulation. It keeps pressure off your major blood vessels and supports better oxygen and nutrient delivery to your baby. According to a major study from New Zealand, starting each sleep on your side in late pregnancy can reduce the risk of stillbirth by more than 50%. That’s a powerful reason to make the switch.
Why the Left Side Is Considered Best
Left-side sleeping gets top marks because of how it supports internal organ function:
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It keeps pressure off the liver, which sits on the right side of the body
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It promotes optimal blood flow to the placenta, ensuring your baby receives nutrients and oxygen
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It helps the kidneys filter waste more efficiently, reducing swelling in the legs and feet
While left-side sleeping is ideal, sleeping on the right side is also safe. The key is to avoid lying flat on your back for long periods, especially after the second trimester.
What If You’re Not a Natural Side Sleeper?
For lifelong back or stomach sleepers, switching positions can feel unnatural. The good news is, your body is adaptable. And with the right support, side sleeping becomes much easier over time.
Here are a few tips:
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Use pillows strategically - place one behind your back, between your knees, or under your belly.
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Try a pregnancy pillow to stay supported and prevent rolling.
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Start slowly - practice side sleeping during naps or for part of the night, then build up.
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If you wake up on your back, don’t panic, just gently roll back to your side.
Common Myths About Sleeping While Pregnant
Myth 1: If I accidentally sleep on my back, I’ll harm my baby.
Fact: Your body will usually signal discomfort and wake you. Simply shift back to your side when you notice.
Myth 2: I have to sleep on my left side only.
Fact: While the left side is optimal, the right side is still safe. The key is avoiding prolonged back sleeping.
Myth 3: It’s impossible to get good sleep while pregnant.
Fact: With the right positioning and tools (like a supportive pillow), many women sleep comfortably well into their third trimester.
Tips to Make Side Sleeping More Comfortable
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Place a firm pillow between your knees to keep your hips aligned.
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Use a wedge pillow to elevate your torso slightly if you’re dealing with reflux.
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Choose breathable bedding to reduce overheating.
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Experiment with different side-sleeping angles and pillow positions to find what feels best.
FAQs – Side Sleeping During Pregnancy
When should I start sleeping on my side?
It’s best to begin side sleeping by the second trimester. From around week 28, always start sleep on your side, even during naps.
What if I wake up on my back?
Don’t stress. Use pillows to guide you back into position, and trust that your body will let you know if something’s not right.
Is sleeping on the right side okay?
Yes. While the left side is preferred for circulation, the right side is still safe. The goal is to avoid lying flat on your back.
Are there risks if I don’t sleep on my side?
Yes, back sleeping in late pregnancy can reduce blood flow to your baby and increase risk of complications. Side sleeping helps avoid these risks.
Final Thoughts
Side sleeping might feel like a big adjustment at first, but it’s one of the simplest and most effective ways to protect both your comfort and your baby’s health during pregnancy.
It improves circulation, reduces swelling, and supports better organ function — all while setting you up for deeper, more restful sleep. With a few thoughtful tools like a pregnancy pillow, side sleeping can become second nature.
Better rest is just a position change away. Explore the belly bliss pregnancy pillow and sleep more safely, supported, and soundly. Shop now.
