Better Sleep During Pregnancy: Tips & Proper Positioning

A growing belly, back pain, frequent urination, and racing thoughts – during pregnancy, restful sleep often becomes a challenge, especially when it's most needed. However, with the right positioning and a few aids, much can be improved.

The short answer: From the second trimester onwards, the side sleeping position is recommended, ideally the left side, because it supports blood circulation for both mother and baby. Support pillows, a pressure-relieving mattress, and good sleep hygiene can make nights much more comfortable.

Why sleep becomes more difficult during pregnancy

With a growing belly, weight and center of gravity shift, putting more strain on the back and making familiar sleeping positions uncomfortable. Added to this are hormonal changes, frequent urination, heartburn, and restless legs. All of these factors disrupt sleep – completely normal, but manageable.

The best sleeping position

In the first trimester, the position is still freely selectable. Later, the side sleeping position is recommended because sleeping on your back can put pressure on major blood vessels. The left side is considered particularly beneficial for blood circulation. Since side sleeping puts strain on the shoulder and hip, pressure relief and support are now particularly important – see also Mattress for Side Sleepers.

Proper use of support pillows

Pillows are the most important aid: a pillow between the knees relieves hips and lower back, a pillow under the belly supports the weight, and a pillow behind the back prevents unwanted rolling onto your back. Special nursing or side sleeper pillows perform several of these tasks simultaneously.

The right mattress

A mattress that allows shoulders and hips to sink in while still providing support makes side sleeping noticeably more comfortable. The Ora Ultra Mattress with EvoPoreHRC premium memory foam adapts to the changing body and distributes pressure evenly – helpful when lying down with a baby bump becomes increasingly uncomfortable.

Further tips for common complaints

• Heartburn: Lie with your upper body slightly elevated, avoid late meals.
• Frequent urination: drink less in the evening, but sufficiently during the day.
• Restless legs: gentle evening exercise, discuss with your midwife.
• Good sleep hygiene: consistent bedtime and a quiet bedroom – see Sleep Hygiene.

Frequently asked questions about sleep during pregnancy

Which sleeping position is best during pregnancy?

From the second trimester, the side sleeping position is best, preferably on the left side, as it supports blood circulation. A pillow between the knees increases comfort.

Can I sleep on my back during pregnancy?

In the early stages, it's usually unproblematic. Later, the back sleeping position is less recommended because the weight can put pressure on major blood vessels. If you wake up on your back at night, simply roll back onto your side.

Which mattress is suitable during pregnancy?

A pressure-relieving, adaptable mattress that allows shoulders and hips to sink in while still providing support when sleeping on your side.

This article serves as general information and does not replace medical advice. For questions about sleep during pregnancy, please consult your midwife or doctor.