During pregnancy, you may find yourself wrestling in bed trying to get comfortable before falling asleep. When you are pregnant your body goes through a variety of changes causing your regular sleeping positions to no longer work for you.

Reasons for your discomfort may include:

How to Sleep When Pregnant

slumbar-pillow | American Pregnancy Association

The best sleep position during pregnancy is “SOS” (sleep on side). Even better is to sleep on your left side. Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby.

Keep your legs and knees bent, and put a pillow between your legs.

  • If you find that you are having problems with back pain, use the “SOS” position, and try placing a pillow under your abdomen as well.
  • If you are experiencing heartburn during the night, you may want to try propping your upper body with pillows.
  • In late pregnancy, you may experience shortness of breath.  Try lying on your side or propped up with pillows.

These suggestions may not sound completely comfortable, especially if you are used to sleeping on your back or stomach, but try them out.  You may find that they work. Keep in mind that you may not stay in one position all night, and rotating positions is fine.

The American Pregnancy Association recommends the Slumbar Bump Pregnancy Pillow because it was specifically designed to provide a comfortable and safe sleeping experience. Their distinctive Slumbar wings prevent you from lying on your back and the unique size allows you to take the Slumbar Bump wherever you go. Another feature we like is the bamboo charcoal memory foam because it’s hypoallergenic and anti-bacterial properties provide a balanced and high-density supportive experience. Plus it keeps Mom and Baby safe from bacterial build-up (and it’s odorless). Slumbar uses this material in all their therapeutic products.

Slumbar Pillows co-founder Dr. Matthew Russell, states that “the importance of sleep is a vital topic that should be emphasized during pregnancy. Our bodies do most of their healing when we’re asleep. We designed the Slumbar Bump so that all Moms will be able to find a safe and comfortable position so that they are healthy, rested and ready to take on the day – in fact, that’s what all our pillows do! Sleep health is an exponentially growing field of science and will ultimate be established as one of the key pillars to our overall health.”

What Sleep Positions During Pregnancy Should I Avoid?

Pregnant woman sleeping on her back

Sleeping on your back: This can cause problems with backaches, breathing, the digestive system, hemorrhoids, low blood pressure and cause a decrease in circulation to your heart and your baby.

This is a result of your abdomen resting on your intestines and major blood vessels (the aorta and vena cava).

Sleeping on your stomach: When you are farther along in your pregnancy, your abdomen undergoes physical changes and makes it more difficult for you to lay on your stomach.

Want More Help?

Compiled using information from the following sources:

1. Nemours Foundation


1. Your Pregnancy Week by Week Fifth Ed. Curtis, Glade B., OB/GYN, et al. Week 16