Pregnancy sleep advice can feel overwhelming especially the persistent message that you must sleep on your left side. But here’s the most important thing to know: there’s no evidence that sleeping on your back or right side harms your baby.

According to the American College of Obstetricians and Gynecologists (ACOG), left-side sleeping is recommended because it can improve blood flow to your placenta and baby by reducing pressure on a large vein called the inferior vena cava. It also helps your kidneys eliminate waste and fluids more efficiently, which can reduce swelling in your legs and feet.

But comfort and getting enough rest are what truly matter. If you wake up on your back or right side, don’t panic it’s completely normal and not harmful.

Sleeping on your belly is usually fine early in pregnancy. As your bump grows, it becomes less practical and can put pressure on your uterus and organs. That said, many find that with the support of a quality pregnancy pillow, they can still rest comfortably in a variety of positions including on their belly for short periods.

Sleep quality impacts your mood, energy, and even labor, so instead of stressing about perfect sleep positions, focus on what helps you rest best.

We recommend getting a pregnancy pillow as it supports your belly, back, hips, and knees to help you find comfortable positions throughout the night. I used one throughout two back-to-back twin pregnancies, and it made a huge difference.

Bottom line: Aim to sleep on your left side when possible, but don’t stress if you wake on your back or right side there’s no evidence it harms your baby. Use pillows to support your body, and prioritize rest above all else.

Check out the pregnancy pillow we trust HERE.