[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2025\/02\/sleeping-on-back-while-pregnant\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2025\/02\/sleeping-on-back-while-pregnant\/","headline":"Is It Bad to Sleep on Your Back While Pregnant?","name":"Is It Bad to Sleep on Your Back While Pregnant?","description":"

Ob-gyns recommend sleeping on your side at 28 weeks of pregnancy and later to reduce your risk of adverse pregnancy outcomes. Learn more from UPMC.<\/p>","datePublished":"2025-02-20","dateModified":"2026-01-13","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/women-regions","name":"UPMC Magee-Womens","url":"https:\/\/www.upmc.com\/services\/women-regions","sameAs":"https:\/\/share-dev.upmc.com\/upmc-magee-womens-hospital\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2025\/01\/GettyImages-1370448123.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2025\/01\/GettyImages-1370448123.jpg","height":869,"width":1996},"url":"https:\/\/share-dev.upmc.com\/2025\/02\/sleeping-on-back-while-pregnant\/","about":["Health Topics A-Z","Pregnancy and Childbirth"],"wordCount":1259,"articleBody":"If you’re pregnant and looking for the ideal sleeping position, it’s best to avoid your back.Many ob-gyns advise against sleeping on your back while pregnant, especially during the second and third trimesters. Research has linked sleeping on your back during late pregnancy with adverse pregnancy outcomes like stillbirth and low birth weight.To lower your risk of adverse outcomes, many ob-gyns recommend side sleeping.Learn more about the potential risks of sleeping on your back while pregnant and what you can do to reduce your risk.What Are the Risks of Sleeping Your Back While Pregnant?Studies have linked sleeping on your back during late pregnancy \u2014 28 weeks or later \u2014 with adverse pregnancy outcomes.A study in eClinicalMedicine reported that going to sleep on your back was “independently associated with late stillbirth.”The study said that going to sleep on your back led to a 5.8% higher risk of stillbirth after 28 weeks of pregnancy. Other studies have reported similar risks of sleeping on your back late in pregnancy and stillbirth.A study in Sleep reported an association between people who slept longer on their back and lower birth weight. People with a growth-restricted fetus \u2014 smaller than expected for their gestational age \u2014 were also more likely to sleep on their backs. Fetal growth restriction is a risk factor for stillbirth.The Sleep study also reported that pregnant women who sleep on their backs experience a higher rate of sleep-disordered breathing. Sleep-disordered breathing is a risk factor for pregnancy complications like gestational diabetes and preeclampsia.Why Is Sleeping on Your Back While Pregnant Bad?Sleeping on your back later in pregnancy can cause your uterus’ weight to compress the inferior vena cava. That’s the large vein that carries blood from your lower body and torso back to the heart. The compression also affects the abdominal aorta.That compression can lower heart output and blood circulation to the uterus, preventing your baby from getting the blood and oxygen it needs.According to the American Pregnancy Association, back sleeping may also cause other complications, including:Back pain.Digestive problems.Hemorrhoids.Low blood pressure.How Should You Sleep During Pregnancy?According to many ob-gyns, it’s best to SOS (sleep on your side). Side sleeping is especially important after 28 weeks of pregnancy to prevent potential complications.Previous recommendations were that sleeping on the left side was best because it puts the least pressure on your inferior vena cava and abdominal aorta.However, the Sleep study reported no association between sleeping on your right side and pregnancy complications. So, while the left side might be ideal, the right side can work, too.Can You Sleep on Your Back While Pregnant?While experts recommend sleeping on your side later in pregnancy, research has shown that sleeping on your back is OK early in pregnancy.A 2019 study in Obstetrics and Gynecology analyzed sleeping positions during pregnancy. It found that sleeping on your back through the 30th week of pregnancy was not associated with a higher risk of stillbirth, low birth weight, or preeclampsia.So, if you’re in your first trimester, you should be fine sleeping on your back.Also, even if you’re later in pregnancy and wake up on your back, don’t panic. It’s very common to change positions while sleeping, even if you went to sleep on your side.However, the\u00a0Sleep\u00a0study found that people who went to sleep on their backs slept the most total time on their backs. So, it’s best to start at least sleeping on your side, even if you change positions while asleep.There is no recommended “safe” length of time to sleep on your back. But after 28 weeks of pregnancy, you should aim to sleep on your side when taking a nap or going to sleep at night.What Are Tips for Sleeping Comfortably While Pregnant?It may be difficult to adjust to sleeping on your side while pregnant, especially if you usually sleep on your back. But even if you are an experienced side sleeper, it can be tough to rest comfortably while pregnant.The American College of Obstetricians and Gynecologists (ACOG) suggests using pillows \u2014 plural \u2014 for support. Try putting one pillow between your knees and another underneath your stomach to get comfortable. A full-length body pillow is another option.There are many different pillows marketed toward pregnant women, so there is no one “best pillow.” Ask your OB-GYN or other moms you know if they have any recommendations.Beyond using pillows, there are other steps you can take to make sleeping easier. The American Pregnancy Association suggests:Avoiding caffeine \u2014 Don’t drink caffeine after 3 p.m.Drinking water \u2014 You should hydrate throughout the day. ACOG recommends that pregnant people drink 8 to 12 cups of water per day. However, you may want to avoid drinking too much later in the day to reduce bathroom trips at night.Doing something relaxing \u2014 A warm bath or foot or shoulder massage may help relax you, the American Pregnancy Association says. This can make it easier to fall asleep.Exercising \u2014 Regular exercise can help you sleep better at night. The ACOG recommends 150 minutes of moderate-intensity aerobic activity (such as walking) per week.Maintaining a good sleep environment \u2014 To help you fall asleep more easily, keep your bedroom cool, dark, and quiet.What Are Pregnancy Warning Signs to Watch for?Attending all your prenatal appointments is important, as is staying in regular contact with your ob-gyn and following their advice. You should also be mindful of your health and alert for warning signs of pregnancy complications. According to the Centers for Disease Control and Prevention (CDC), you should seek medical care immediately if you experience these symptoms:Baby moving slower or stopping.Breathing problems.Chest pain.Dizziness\/fainting.Extreme tiredness.Fast heartbeat.Fever of 100.4 F or higher.Headache that doesn’t go away or gets worse.Severe belly pain.Severe nausea\/vomiting.Severe swelling in hands or face.Severe swelling, redness, or pain in your leg or arm.Thoughts of self-harm or harming your baby.Vaginal discharge or fluid leaking while pregnant or vaginal bleeding or discharge after pregnancy.Vision changes.UPMC Magee-Womens has been a national leader in women’s care for over a century. We provide expert care throughout every stage of pregnancy, from prenatal care to labor and delivery to postpartum. For information on our services,\u00a0visit our website.Editor's Note: This article was originally published on February 20, 2025, and was last reviewed on January 13, 2026.SourcesAmerican College of Obstetricians and Gynecologists, Can I Sleep on My Back When I'm Pregnant? LinkAmerican Pregnancy Association, Best Sleeping Positions While Pregnant. LinkAmerican College of Obstetricians and Gynecologists, Exercise During Pregnancy. LinkAmerican College of Obstetricians and Gynecologists, Nutrition During Pregnancy. LinkCenters for Disease Control and Prevention, Signs and Symptoms of Urgent Maternal Warnings Signs. LinkRobin S. Cronin, Minglan Li, John M.D. Thompson, et al, eClinicalMedicine, An Individual Participant Data Meta-analysis of Maternal Going-to-Sleep Position, Interactions with Fetal Vulnerability, and the Risk of Late Stillbirth. LinkNicole Robertson, Satomi Okano, and Sailesh Kumar, Journal of Clinical Medicine, Sleep in the Supine Position During Pregnancy is Associated with Fetal Cerebral Redistribution. LinkRobert M Silver, Shannon Hunter, Uma M Reddy, et al, Obstetrics and Gynecology, Prospective Evaluation of Maternal Sleep Position Through 30 Weeks of Gestation and Adverse Pregnancy Outcomes. LinkWilliam D. Tucker, Ribesh Shrestha, and Bracken Burn, StatPearls, Anatomy, Abdomen and Pelvis: Inferior Vena Cava. LinkDanielle L Wilson, Alison M Fung, Gabrielle Pell, et al, Sleep, Polysomnographic Analysis of Maternal Sleep Position and Its Relationship to Pregnancy Complications and Sleep-Disordered Breathing. Link"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2025","item":"https:\/\/share-dev.upmc.com\/2025\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"02","item":"https:\/\/share-dev.upmc.com\/2025\/\/02\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Is It Bad to Sleep on Your Back While Pregnant?","item":"https:\/\/share-dev.upmc.com\/2025\/02\/sleeping-on-back-while-pregnant\/#breadcrumbitem"}]}]