Study: Bedtime Procrastination Hurts Sleep

July 04, 2025 Paul Souliac

Getting a good night’s sleep can feel like a challenge when you’re pregnant. Your body is changing, your mind is racing, and sometimes, you just want to know: Is it really safe to sleep on my back while pregnant? Let’s break down the facts, the science, and the best ways to sleep for you and your baby.

To improve your sleep quality during pregnancy, choosing the right pillow can make a big difference. Many moms-to-be find relief with a pregnancy body pillow, especially one designed for full-body support. If you're dealing with discomfort, especially around your hips, a pregnancy pillow for hip pain can help align your body and ease the pressure. Explore our full guide to finding the best pregnancy pillow for restful nights throughout every trimester.

Transform your nights – Discover the comfort of our Scrumptious Side Pillow and Classic Scrumptious Pillow now!

By Honeydew Sleep

Why Sleep Position Matters During Pregnancy

As your pregnancy progresses, your body goes through major changes. Your growing belly puts new pressure on your spine, organs, and blood vessels. How you sleep can affect your comfort, your baby’s health, and even your risk of complications.

Key facts:

The Science: What Happens When You Sleep on Your Back?

When you lie flat on your back, your uterus can press on the inferior vena cava—a large vein that returns blood to your heart.
This pressure can:

Reduce blood flow to your baby
Lower your own blood pressure (causing dizziness or fainting)
Increase swelling in your legs and feet
Make breathing and digestion harder
Raise the risk of back pain, hemorrhoids, and even sleep apnea

Recent studies suggest a small increase in the risk of stillbirth if you sleep on your back after 28 weeks. One large study found a 5.8% higher risk of stillbirth for women who went to sleep on their backs in late pregnancy.

What Do Doctors and Experts Say?

Side sleeping is best in the second and third trimesters.
The left side is ideal, but the right side is also safe.
Back sleeping is generally fine in the first trimester.
If you wake up on your back, just roll to your side—don’t stress.

What If You Accidentally Sleep on Your Back?

Don’t worry—your body is smart. If blood flow drops, you’ll usually feel dizzy or short of breath and naturally change positions. It’s rare for someone to stay flat on their back all night. If you wake up on your back, just roll to your side and go back to sleep.

Tips for Sleeping Comfortably During Pregnancy

Use Pillows for Support: Place a pillow behind your back to keep you tilted. Try a pillow between your knees for hip and back relief. Support your belly with a small pillow or wedge. Explore our best maternity pillows for extra comfort.
Sleep on Your Side (SOS): The “sleep on side” position is best for circulation. Left side is ideal, but both sides are safe.
Prop Up Your Upper Body: If you have heartburn or shortness of breath, use extra pillows to elevate your chest.
Try a Body Pillow: Full-body pillows like Body by Honeydew can support your bump, back, and legs.
Keep a Routine: Go to bed and wake up at the same time every day. Wind down with a relaxing activity before sleep.

For more tips, see our sleep wellness blog.

Risks of Back Sleeping in Late Pregnancy

Reduced blood flow to the baby
Lower maternal blood pressure
Dizziness, fainting, or shortness of breath
Increased risk of swelling and varicose veins
Rarely, higher risk of stillbirth after 28 weeks

Most risks are linked to long periods spent flat on your back.

A slight tilt or using pillows for support can help prevent these problems.

What About Stomach Sleeping?

You can sleep on your stomach in early pregnancy, but it becomes uncomfortable as your bump grows. Your body will usually tell you when it’s time to stop.

When Should You Talk to Your Doctor?

If you feel dizzy, faint, or short of breath at night
If you have high blood pressure or other pregnancy complications
If you’re worried about your sleep position or have trouble getting comfortable

Your provider can offer personalized advice and recommend safe sleep solutions.

Hormones, Pregnancy, and Sleep Quality

Pregnancy is a time of rapid hormonal shifts, and these changes can have a big impact on how well you sleep. Rising progesterone levels often make you feel sleepy during the day but can also cause disrupted sleep at night. Estrogen can lead to nasal congestion, making it harder to breathe comfortably when lying down. Many pregnant women also experience vivid dreams, frequent bathroom trips, and restless legs—all of which can interrupt deep, restorative sleep.

Common sleep challenges during pregnancy:

Trouble falling asleep or staying asleep
Increased night waking due to discomfort or needing to use the bathroom
Leg cramps or restless leg syndrome
Heartburn or indigestion, especially in the third trimester
Vivid dreams or nightmares

Addressing these issues with proper support and sleep routines can help you get the rest you need for a healthy pregnancy.

The Emotional Side of Sleep During Pregnancy

Sleep isn’t just about physical health—it’s closely tied to your emotional well-being.
Research shows that poor sleep in pregnancy is linked to higher rates of anxiety and depression, as well as increased stress and irritability.
Getting enough restful sleep can boost your mood, help you cope with the ups and downs of pregnancy, and support your relationship with your partner.

Tips for emotional wellness:

Practice relaxation techniques like deep breathing or guided meditation before bed.
Keep a consistent bedtime routine to signal your body it’s time to wind down.
Talk openly with your partner or a trusted friend about your feelings and worries.
Don’t hesitate to reach out to your healthcare provider if you’re struggling with mood changes or persistent sleep problems.

When to Consider Sleep Aids or Professional Help

While most sleep issues in pregnancy can be managed with lifestyle changes and supportive bedding, sometimes you may need extra help. If you experience severe insomnia, frequent nightmares, or symptoms of sleep apnea (like loud snoring or gasping for air), it’s important to speak with your healthcare provider. They can help you find safe, effective solutions and rule out any underlying conditions that might affect you or your baby.

Safe sleep strategies to discuss with your provider:

Non-habit-forming sleep aids approved for pregnancy
Physical therapy for back or hip pain
Cognitive behavioral therapy for insomnia (CBT-I)
Recommendations for safe, supportive pillows or sleep positions

Your comfort and safety always come first—never start a new medication or supplement without medical guidance.

Enhance Your Sleep with Honeydew Sleep Products

Discover More About Us - Honeydew Sleep

Welcome to Honeydew Sleep, a family-operated business with a heartfelt mission to revolutionize the way the world sleeps. With over 50 years of collective experience in the sleep industry, we've witnessed firsthand the profound impact that the right pillow can have. Imagine starting every day feeling rejuvenated, pain-free, and bursting with energy — this is the dream we offer at Honeydew.

Craftsmanship and Passion in Every Pillow

Our pillows aren’t just made; they’re crafted with precision, care, and genuine passion. From the luxurious fabrics to the innovative design, every component of our pillows is selected for its superior quality and ability to deliver an exceptional sleep experience. The attention to detail extends from the carefully selected fill materials to each stitch and seam, ensuring that every product is a testament to our commitment and love for better sleep.

Why Choose Honeydew Sleep?

Buying a Honeydew pillow is more than a purchase—it's an investment in your health. A good night's sleep has the power to transform your day, boosting your energy levels, lifting your mood, and enhancing your overall quality of life. We at Honeydew Sleep want you to live at your absolute best:

Rediscover Vitality: Wake up refreshed and ready to take on the day with vigor.
Upgrade Your Comfort: Experience the ultimate comfort designed for your specific sleep needs.
Embrace Joyful Mornings: Let go of morning grogginess and embrace a lifestyle filled with enthusiasm.

We are proud of our products and confident that you will cherish your Honeydew pillow just as much as we enjoy crafting them. Become a part of our family and embrace a life of energy, happiness, and impeccable comfort. Start transforming your life, one night at a time.

Join us on our mission: Improve lives, enhance sleep, and help everyone rediscover their most vibrant, energetic, and joyous selves. You deserve it.

Our Best Pillow - Honeydew Sleep

Description (The Scrumptious Side Pillow):

Experience unparalleled comfort with our unique Scrumptious Side Pillow, specially designed to cradle your neck and shoulders perfectly. Its distinctive curve aligns your spine while you rest, providing both comfort and support. The proprietary fill not only offers a luxurious feel but also excels in alleviating neck and shoulder discomfort.

Money Back Guarantee

You can try our pillow risk-free! We proudly offer a 60-night money-back guarantee on all purchases.

Dimensions & Specifications

Our pillows are as exceptional in size as they are in comfort. Designed deliberately with our unique fill, these pillows come in specific dimensions and weights to optimize your sleep quality:

Queen Size: Approximately 27" x 15"
King Size: Approximately 30" x 17"

Each box includes one Scrumptious Side Pillow (note: pillowcase sold separately).

Care Instructions

Caring for your pillow is easy:

Use a machine washable (and tumble dry) cover.
Remove the fill before washing.
Utilize the hidden zipper on the back for easy maintenance.

To enhance the pillow's hygiene and feel, consider using our high-quality pillowcases, which are not only easy to wash and dry but also make your pillow more breathable and incredibly soft.

Warranty Information

Our commitment to quality is backed by a 3-year limited warranty that covers any defects in materials and workmanship.

Transform your sleep with the Scrumptious Side Pillow — designed for ultimate comfort and perfected for your wellness.

→ Take time to discover our products

→ Also our product on Amazon: Honeydew Scrumptious Cooling Side Sleeping Pillow for Adults | Best for Side Sleepers | for Neck and Shoulder Pain Relief | Neck Support Pillows for Sleeping | Made in The USA (Queen Size)

The Classic Scrumptious Pillow

Description (The Classic Scrumptious Pillow)

The Classic Scrumptious Pillow features the distinct fill and fabric seen in our Scrumptious Side Pillow but presents it in the traditional rectangular pillow shape.

COMPLIMENTARY SHIPPING ACROSS THE NATION

We are pleased to offer complimentary shipping on all orders exceeding $50 within the United States. (See Full Details)

SATISFACTION GUARANTEE

Every purchase comes with a 60-night satisfaction guarantee. (See Full Details)

PRODUCT DIMENSIONS & DETAILS

Our pillows stand apart, defined by unique dimensions and weights, guided by our exceptional fill. These characteristics are intentionally selected to ensure your optimal sleep experience.

Here's what to expect:

• The Queen size is approximately 27" x 15"

• The King size is approximately 30" x 17"

MAINTENANCE INSTRUCTIONS

All our pillows come with machine-washable covers that can also be tumble-dried. Simply remove the fill using the discreet zipper at the back before washing.

For optimal cleanliness and to extend the life of your pillow, we recommend using one of our superb pillowcases. They not only shield your pillow but are also effortless to launder, enhancing the cooling effect and offering unparalleled softness. Your skin will surely appreciate it :)

WARRANTY

This product is protected by a 3-year limited warranty that covers material and manufacturing defects.

For the comprehensive warranty details, click (here).

→ Take time to discover our products

Contact Us

Customer Service & Information

- 📧 Email: info@honeydewsleep.com

Sales

- 📧 Email: sales@honeydewsleep.com

Press

- 📧 Email: press@honeydewsleep.com

Phone Contact

- 📞 Call or Text: (805) 477-9990

- 🕒 Phone Hours: Monday-Friday 10 AM-4 PM PST

Mailing Address

- 📬 Honeydew Sleep Co.

- 📍 1010 Lawrence Drive, Newbury Park, CA 91320

Feeling more traditional? Send us a letter to our physical address!

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