How to sleep comfortably during the second trimester
By the time you reach the second trimester, many early pregnancy symptoms like nausea and fatigue start to ease. But just when you think sleep might improve—a new set of sleep challenges can emerge.
From a growing belly to back pain and restless legs, getting a good night’s rest in the second trimester can still be tricky. The good news? With the right sleep positions, support tools, and habits, restful nights are possible.
Here’s how to sleep more comfortably and wake up feeling more refreshed as your pregnancy progresses.
Why Sleep Can Be Hard in the Second Trimester
Sleep disruption in the second trimester is often caused by:
- A growing belly that makes it harder to find a comfortable position
- Increased bathroom trips at night
- Vivid dreams or pregnancy-related anxiety
- Leg cramps or restless legs
- Heartburn or indigestion
- Nasal congestion due to hormone-related swelling
- Body temperature changes or night sweats
You’re not imagining it—your body is working 24/7, and sleep isn’t always as simple as closing your eyes. But there are ways to help your body rest better.
Best Sleep Positions During the Second Trimester
Left side sleeping is ideal.
From around 20 weeks, experts recommend sleeping on your side—preferably the left side—as it promotes optimal blood flow to the uterus and reduces pressure on major veins.
Avoid flat-on-your-back sleeping.
Sleeping on your back can cause the weight of your uterus to compress the vena cava (a major vein), which may reduce circulation and cause dizziness or lower blood pressure.
Try this setup:
- Lie on your left side with knees bent
- Place a pillow between your knees
- Use a second pillow under your belly for extra support
- Add a small pillow behind your back to prevent rolling onto your back
This position eases pressure on your hips and back while supporting circulation for you and baby.
Helpful Tools to Support Sleep
1. Pregnancy Pillows
U-shaped or C-shaped pillows are designed to support the belly, back, and hips all at once—perfect for side sleeping.
If you don’t have one, use regular pillows strategically to prop up areas that need support.
2. Supportive Mattress or Mattress Topper
A memory foam topper can relieve pressure on your joints and improve alignment.
3. Eye Mask and White Noise
Darkness and ambient noise can calm your nervous system and reduce disturbances from outside light or sound.
4. Wedge Pillow
A small wedge under your belly or behind your back can prevent rolling and ease lower back strain.
Bedtime Tips for Better Sleep
Stick to a calming routine.
Your body loves consistency. Try winding down at the same time each night with calming rituals like:
- A warm shower or bath
- Reading or journaling
- Deep breathing or guided meditation
- Gentle prenatal yoga or stretching
Limit fluids close to bedtime.
Stay hydrated during the day but reduce intake after dinner to minimise night-time bathroom visits.
Watch what you eat in the evening.
Avoid spicy, acidic, or greasy foods that can trigger heartburn. Eat dinner at least 2 hours before bed, and consider smaller meals if indigestion is an issue.
Keep your bedroom cool and dark.
Pregnancy can increase your body temperature. A fan, breathable sheets, and loose sleepwear can help you feel more comfortable.
When to Seek Help
If you’re consistently having trouble sleeping or experiencing:
- Intense leg cramps
- Heartburn that disrupts rest despite adjustments
- Persistent anxiety or vivid nightmares
- Signs of sleep apnea (snoring, gasping, choking at night)
Speak to your doctor or midwife. There may be solutions tailored to your needs—from nutritional adjustments to referrals for further support.
Final Thoughts
You deserve deep, nourishing rest—especially while growing a new life. While perfect sleep every night may not be realistic, small changes can make a big difference.
Be kind to yourself if sleep isn’t going as planned. Rest when you can, lean on comfort tools, and adjust routines as your body changes.
At Bump2Baby, we’re here to help you sleep easier—physically, emotionally, and practically—one trimester at a time.