Relvay makes a pregnancy pillow. We also tell you below when you should not buy one.
The short answer
Most pregnancy sleep problems are one of three kinds: position, comfort, or a symptom that wakes you. Later in pregnancy the NHS advises going to sleep on your side, either left or right. Anything that keeps worrying you belongs with your midwife or doctor.
- Position: start each sleep on your side.
- Comfort: pillows under the bump and between the knees.
- Ask for help when pain, mood or a symptom will not settle.
Why is sleep so hard in pregnancy?
Because several things change at once: a growing bump, more trips to the bathroom, heartburn, aches in the hips and pelvis, and a mind that will not switch off. Each one needs a different answer, so the first step is naming which one is waking you.
3:20 a.m.
I was 30 weeks and I had read eleven articles about pregnancy sleep. Every one told me to sleep on my left side, buy a pillow and drink less water before bed. None of them asked why I was awake.
I was awake because of heartburn. A new pillow was not going to fix that.
"Help I can't sleep, tried all the tricks not working, I'm due December"YouTube comment on a pregnancy sleep video
Name the reason first. The right fix is much easier to find after that.
Which kind of sleep problem do you have?
Use this map. Find the row that sounds most like your nights, then go to that section or guide. Many people have more than one row, so start with the one that wakes you most.
| What keeps happening | Kind of problem | Where to start |
|---|---|---|
| Not sure which position is okay now | Position | Section below, then left or right side |
| Lying on your front has become uncomfortable | Position | Stomach sleeping in pregnancy |
| Pillows slip, hips ache, nothing stays put | Comfort | Comfort section below |
| Burning chest or sour taste at night | Symptom | Heartburn row in the symptom section |
| Pelvic or hip pain when you turn over | Symptom, ask your midwife | Symptom section below |
| Waking again and again for no clear reason | Pattern to track | Track the pattern |
| Lack of sleep is getting you down | Ask for help | Talking to your care team |
What is the best sleep position in pregnancy?
On your side. The NHS says the safest position to go to sleep in is on your side, either left or right. It also says not to worry if you wake in another position: turn over and go back to sleep on your side.
Some US hospital pages, such as Cedars-Sinai, say the left side is especially good for blood flow. The NHS says either side is fine. Both agree on the main point, which is to go to sleep on your side as pregnancy goes on. The full picture of left versus right is in our guide to which side the guidance favors.
Early in pregnancy, Cedars-Sinai notes that lying on your front is fine if it is comfortable, and that it usually stops being comfortable over time.
How can you get more comfortable in bed?
Support the three places that pull when you lie on your side: under the bump, behind the lower back and between the knees. The NHS and Cedars-Sinai both describe pillows used this way.
- Keep your normal head pillow so your neck stays level.
- Put a pillow between your knees so your top leg does not drop.
- Tuck a pillow under your bump so it feels held, not hanging.
- Add one behind your back to lean into.
- Turn slowly, knees together, and rebuild only what moved.
Regular pillows can do all of this. If they keep sliding apart every time you turn, that is a comfort problem with a gear answer, and our do you need a pregnancy pillow? guide walks through when it is worth buying one.
"it's not so easy to turn sides what with having to adjust the pillows, lifting your body up to turn, too much work"YouTube comment on a pregnancy sleep video
Which symptoms can keep you awake, and what helps?
Heartburn and pelvic pain are two common ones with clear NHS guidance. Each has simple things to try, and a point where you should talk to your midwife or GP.
| Symptom | What the NHS suggests trying | Talk to your midwife or GP when |
|---|---|---|
| Heartburn or indigestion | Do not eat within 3 hours of bed. Prop your head and shoulders up. Sleeping on your left side can also help. | Changes do not work, or you have trouble swallowing, weight loss or stomach pain. Ask a pharmacist before any antacid, and say you are pregnant. |
| Pelvic or hip pain | Put a pillow between your legs in bed. | It hurts to turn over in bed or get out of a car, or the pain is causing you distress. |
| Poor sleep in general | Talk to your partner, a friend, your midwife or doctor. | Lack of sleep is bothering you, or you have other signs of low mood. |
If you sleep propped up for heartburn, our guide to sleeping propped up or in a recliner covers the practical side. It does not replace your midwife's advice.
When should you ask your midwife or doctor about sleep?
Ask whenever a sleep problem is affecting your days, your mood or your body in a way that worries you. You do not need to wait for a bad week, and there is no question too small.
- Pain on turning over or getting out of bed.
- Heartburn that does not settle with simple changes.
- Feeling low, anxious or unlike yourself, along with poor sleep.
- Any symptom that is new, strong or does not feel right to you.
- You want to take any sleep aid or medicine, including herbal ones. Ask first.
It helps to bring notes: when you wake, what wakes you, and what you have tried. Our guide on building a useful conversation with your care team shows what to write down.
Nora brought one week of notes to her 32-week appointment. Heartburn most nights after a late dinner. Her midwife suggested an earlier meal and propping up her head and shoulders, and told her to come back if it did not settle. By the next appointment, she had mostly stopped waking at three.
This guide sorts common sleep problems. It does not diagnose anything or recommend any medicine. If you are worried, contact your midwife, doctor or maternity unit.
Frequently asked questions
What is the best way to sleep when pregnant?
On your side. The NHS says the safest position to go to sleep in is on your side, either left or right. Pillows under your bump and between your knees can make it more comfortable.
Is it normal to have trouble sleeping when pregnant?
Yes, it is common, for reasons like heartburn, needing to pee, aches and worry. If lack of sleep is bothering you, the NHS suggests talking to your midwife or doctor.
What should I do if I wake up in a different position?
Do not worry. The NHS says you can turn over and go back to sleep on your side.
Can I take sleeping pills while pregnant?
Do not take any sleep aid, including herbal ones, without asking your midwife, doctor or pharmacist first. This guide does not recommend any medicine.
How can I stop heartburn at night in pregnancy?
The NHS suggests not eating within 3 hours of bed, propping your head and shoulders up, and that sleeping on your left side can help. See your midwife or GP if it does not settle.
If your nights are a comfort problem and you are weighing up a pillow, our pregnancy pillow buying checklist walks through size, care and return terms in five minutes.
Nora's story is a composite based on public posts from pregnant people about sleep. Names and details are changed.
