Sleep on your side, ideally the left, with a pregnancy pillow supporting your bump, back and knees. A U-shaped pregnancy pillow supports both sides at once. UK guidance advises going to sleep on your side from 28 weeks. If you wake up on your back, simply turn back onto your side.
What to get
Pregnancy Wedge Pillow
A small wedge that tucks under the bump or behind your back.
Prices and availability change, so the buttons open current options on Amazon.
Common questions
What is the best pregnancy pillow?
A full-body U-shaped pillow is the most popular because it supports your back, bump and knees at once. A C-shaped pillow takes less space, and a small wedge is the budget option.
Why is side sleeping recommended in pregnancy?
Lying on your back in later pregnancy can press on major blood vessels. UK guidance advises going to sleep on your side from 28 weeks.
Is the left side really better than the right?
The left side is often suggested because it supports blood flow, but sleeping on either side is much better than on your back.
What if I wake up on my back?
Do not worry. Just turn back onto your side. A pillow behind your back makes rolling over less likely.
Who should I ask about sleep problems in pregnancy?
Your midwife or doctor, especially if you notice reduced movements, pain or breathlessness.
Last updated 2026-10-14. General information, not medical advice.