How to Stop Rolling on Your Back While Sleeping Pregnant
When I was pregnant, one of my biggest worries was waking up flat on my back. I’d read that side sleeping—especially on the left side—is best for blood flow to the baby, but I kept rolling over in my sleep without even realizing it.
If you’re struggling with the same thing, don’t worry. There are simple ways to stop rolling on your back while sleeping pregnant, and you don’t have to spend the night stressing about your position.
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Why Is It Important to Avoid Back Sleeping in Pregnancy?
In the second and third trimesters, lying flat on your back can put pressure on the vena cava, the major vein that carries blood from your lower body to your heart. This can reduce circulation and make you feel lightheaded.
While rolling onto your back for a short time isn’t dangerous, it’s a good idea to train yourself to stay on your side for most of the night.
1. Use a Pregnancy Pillow for Support
The easiest way to stop rolling is to create barriers with pillows.
➡️ I love the PharMeDoc U-Shaped Pregnancy Pillow on Amazon because it wraps around both sides and keeps you from flipping onto your back.
If you prefer something smaller, a C-shaped pillow or wedge pillow behind your back can also do the trick.
2. Place a Wedge Pillow Behind Your Back
A compact wedge pillow behind your back will gently stop you from rolling.
➡️ Try the Hiccapop Pregnancy Wedge Pillow – it’s firm, portable, and perfect for travel.
This method works especially well if you share a bed and don’t want a bulky full-body pillow.
3. Use Regular Pillows as Barriers
If you don’t have a pregnancy pillow yet, you can use standard pillows. Place one behind your back and another against your belly for stability.
I did this in the early weeks of pregnancy, and it helped me feel more secure at night.
4. Try the Tennis Ball Trick
Sew a small pocket into the back of a sleep shirt and place a tennis ball inside. It’s uncomfortable to roll onto, which will train you to stay on your side.
This method isn’t for everyone, but it works if you’re a deep sleeper.
5. Elevate Your Upper Body Slightly
If you wake up on your back often, try elevating your upper body with extra pillows or a wedge.
➡️ The Milliard Bed Wedge Pillow works great and can also help with heartburn.
Sleeping at a slight incline relieves pressure and makes it easier to stay in one position.
Extra Tips for Staying Comfortable on Your Side
- Hug a pillow or body pillow to keep your shoulders aligned.
- Place a pillow between your knees to prevent hip pain.
- Switch sides slowly if you need to turn during the night.
➡️ Shop my favorite pregnancy pillows for side sleeping on Amazon here
My Final Thoughts
It’s normal to roll onto your back a few times during the night, but using pregnancy pillows, wedges, or barriers can help you stay on your side and sleep more comfortably.
Personally, the U-shaped pregnancy pillow worked best for me because it surrounded my entire body and made it almost impossible to roll.
➡️ Click here to shop the best pregnancy pillows for side sleeping on Amazon
Trust me, once you have the right support, you’ll stop worrying about your sleep position and start resting better.
When I first started trying to sleep exclusively on my side, it felt impossible. I was used to switching positions throughout the night, and I’d always wake up flat on my back. What helped me most was making my bed physically less “roll-friendly” by using pillows as barriers.
One of the best tricks I learned was to tuck a small pillow snugly behind my back. It didn’t have to be huge—just enough to stop me from rolling all the way onto my back.
I also started hugging a body pillow. Having a pillow in front of me gave me more stability and made it less likely for me to twist back unconsciously.
If you’re using a U-shaped pregnancy pillow, adjust it so it’s close and supportive on both sides. The closer the pillow’s arms are to your body, the harder it is to roll out of position.
Another hack is to slightly tilt your upper body forward when side sleeping. This position feels more secure and makes it harder to accidentally lean back.
One mistake I made early on was using pillows that were too soft. They would collapse overnight and no longer stop me from rolling. Switching to firmer pillows solved the problem.
I also noticed that switching sides slowly when I needed to turn over prevented me from rolling all the way onto my back in the process. I’d pause halfway, grab my pillow, and turn carefully.
If you’re a deep sleeper, the tennis ball trick is worth trying. I was skeptical, but sewing a small pocket into the back of a shirt and placing a tennis ball inside trained me to avoid back sleeping in less than a week.
Another tip is to use your pregnancy pillow during naps as well. The more your body gets used to side sleeping, the easier it is to stay in that position at night.
I also learned that sleeping with my upper body slightly elevated helped a lot. Using a wedge pillow under my shoulders and head created a natural incline, and I woke up on my back far less often.
If you wake up on your back, don’t panic. It’s normal to shift during the night. Just roll back to your side and adjust your pillows so you feel secure again.
Finally, remember that side sleeping gets easier with time. Once you find the pillow setup that works for your body, you’ll start sleeping better without even thinking about it.