How to Sleep Comfortably During Pregnancy
Why Sleep Gets Harder During Pregnancy
Getting comfortable at night changes a lot once a bump starts to grow. Hormonal shifts, a heavier uterus, restless legs and simple lack of space in bed all combine to make good sleep during pregnancy harder to come by, especially in the second and third trimester. Many people find that positions which felt natural before pregnancy suddenly put pressure on the back, hips or bladder, leading to frequent waking through the night.
The good news is that most of this discomfort responds well to a few practical changes: adjusting your sleeping position, adding the right support in the right places, and building a simple wind down routine. This guide covers all three, along with how a pregnancy pillow can make side sleeping far more sustainable.
Best Sleeping Position by Trimester
Sleeping position advice changes as pregnancy progresses, mainly because the growing uterus starts to press on major blood vessels when lying flat on your back.
| Trimester | Recommended Position | Why It Helps |
|---|---|---|
| First trimester | Any comfortable position, including on your back | The uterus is still small and not yet pressing on major blood vessels |
| Second trimester | Side sleeping, ideally on the left | Reduces pressure on the vena cava and improves blood flow to the placenta |
| Third trimester | Side sleeping with knees bent and a pillow between the legs | Eases hip and lower back pressure as the bump reaches its heaviest |
How a Pregnancy Pillow Helps
Side sleeping is easier to recommend than to maintain through a whole night, particularly once the bump makes it hard to stay in one position without something to lean on. This is where a pregnancy pillow earns its place on the bed. Options like the U Shaped Pregnancy Pillow wrap around the whole body, supporting the bump, back and knees at the same time, so switching sides during the night does not mean losing all your support.
For anyone who runs warm at night or wants a plusher feel, the Memory Foam Pregnancy Pillow moulds closer to the body, while the Extra Large Velvet Pregnancy Pillow suits those who want extra length and a softer cover.
Common benefits reported by people using a pregnancy pillow include:
- Less tossing and turning to find a comfortable position
- Reduced pressure on the hips and lower back
- A more consistent side sleeping position through the night
- Extra support for the bump when lying down or getting up
- A pillow that continues to be useful after birth, for feeding or resting
Choosing the Right Shape
Not every pregnancy pillow suits every sleeper, and shape makes a real difference to how it feels in practice. If you are trying to decide between the main shapes on the market, see U Shaped vs C Shaped Pregnancy Pillow Compared for which one suits back sleepers, side sleepers and anyone sharing a bed with a partner.
Other Ways to Sleep Better During Pregnancy
- Keep the bedroom cool, since pregnancy can raise your body temperature at night
- Avoid caffeine in the afternoon and evening, as it lingers longer during pregnancy
- Try a short wind down routine, such as reading or gentle stretching, before bed
- Keep a glass of water nearby rather than drinking a large amount right before bed
- Speak to your midwife if restless legs, heartburn or breathlessness are disrupting sleep regularly
Frequently Asked Questions
What is the best sleeping position during pregnancy?
Side sleeping, ideally on the left, is generally recommended from the second trimester onwards, since it keeps pressure off the major blood vessels that run behind the uterus.
Why is sleeping on your back discouraged later in pregnancy?
Lying flat on your back can compress the vena cava, the large vein returning blood to the heart, which may reduce blood flow to both you and the baby.
Who benefits most from using a pregnancy pillow?
Anyone who struggles to stay comfortable on their side through the night, particularly from the second trimester onwards, tends to notice the biggest difference.
When should you start using a pregnancy pillow?
Many people introduce one around 20 weeks, when the bump starts to make side sleeping without support less comfortable.
Where should the pillow sit for the most support?
Positioned so it curves behind the back, supports the bump at the front and sits between the knees, a pregnancy pillow supports all three pressure points at once.
How much difference does a pregnancy pillow actually make?
While it will not remove every ache of pregnancy, many people report noticeably fewer wake ups and less hip or back pain once they add one to their bed.
You can browse our maternity essentials for more products designed to make each stage of pregnancy a little more comfortable.
-
Posted in
pregnancy, pregnancy pillows, sleep
