As you enter the final trimester, finding a comfortable sleep position can get trickier than you'd expect. Sleeping on your back becomes uncomfortable and sometimes discouraged since it can press on major blood vessels, while sleeping on your stomach stopped being an option a while ago. The good news is there are genuinely comfortable alternatives.
The best sleep position
Doctors generally recommend sleeping specifically on your left side, since it improves blood flow to the uterus, baby, and kidneys. Don't worry if you wake up on your back or right side — your body naturally shifts position through the night, and what matters most is the position you start out in.
- Use a long pregnancy pillow or several regular pillows: one between your knees, one under your belly, and one behind your back.
- Prop your upper body up slightly with an extra pillow if nighttime heartburn is an issue.
- Cut back on fluids in the two hours before bed, while still drinking enough during the day.
- Set aside time to unwind before sleep — a warm shower, quiet reading, or simple breathing exercises.
- Keep your bedroom cool and dark, since pregnancy raises your body temperature and makes you more heat-sensitive.
If you find yourself waking up tired despite a relatively long night, or notice sudden snoring or clear breathing difficulty during sleep, mention it to your doctor — some sleep disturbances deserve closer follow-up during pregnancy.
