Safe Sleeping Positions During Second Trimester Of Pregnancy

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The second trimester is usually considered one of the most comfortable periods of pregnancy. The uncomfortable symptoms of the first trimester usually settle down by this time, and your belly is not as big as it will be in the third trimester. However, if you have a troubled sleep during this time, you could try some of the suggested sleeping positions during the second trimester of pregnancy to have a more comfortable night.

While some health conditions may lead to disturbed sleep in the second trimester, these sleeping positions can help you attain the needed rest. Read on to learn about the causes for disturbed sleep in the second trimester, some tips that may help you sleep better, the best sleeping positions, and some sleep positions you should avoid for a safe and uneventful pregnancy.

Reasons For Lack Of Sleep In The Second Trimester

While your second trimester may be the honeymoon phase of pregnancy, you’re bound to have a few minor sleep issues. You may suffer from:

Leg cramps, congestion, snoring, sleep apneaⁱA sleep-related disorder in which a person repeatedly pauses breathing during sleep, resulting in poor sleep quality and fatigue. , vivid dreams, heartburnⁱA common discomfort caused due to reflux of stomach contents to the food pipe, marked by a burning sensation in the chest and throat. , indigestion, cramps and restless leg syndromeⁱA chronic neurological condition marked by leg discomfort and irresistible movement of legs. .

Apart from the above pregnancy troubles, your hormonal levels will come to stable. Your womb will move up away from the pelvis, taking off the pressure from the bladder. Therefore, you will have fewer nature calls during the night. You may notice your little one turning more active, especially in the evenings. They will start squirming and kicking when you settle down to sleep.

List down all these worries that are troubling your sleep and discuss them with your healthcare professional. You should also start a proper sleep routine that can help you sleep properly (1).

Caution

Avoid using sleep aids, such as over-the-counter medicines or herbal supplements, without consulting a doctor (8).

What Are The Best Sleeping Positions During The Second Trimester?

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The best sleep position is “SOS”, i.e., sleeping on the side. Even better is to sleep on your left. Lying on your left side will improve the supply of blood and nutrients to the placentaⁱA temporary organ that develops during pregnancy and provides the fetus with oxygen and nutrients. and promote fetal development.

However, this position may not always be comfortable. Ida Skinner, a mother and the author of the blog ‘Inspirations by Ida,’ shares her experiences with sleep difficulties during the second trimester of her pregnancy. She says, “I’m personally a back sleeper, so it’s uncomfortable to change the way I’ve been sleeping my whole life. Honestly, to this day, I still struggle to sleep on my side. So my husband, Willie, will tap me and keep me accountable in the middle of the night if, by some chance, I end up on my back for a moment, so I can readjust myself to sleeping on my side (i).”

To be comfortable, lie with your knees up and pillows placed between your knees. It will keep the pressure off the muscles around the hip and pelvic regions. You can make some adjustments if you feel any discomfort when sleeping on the left side (1) (2).

• If you have a severe back pain, lie on your left side with a pillow under your abdomen.
• If you have any burning sensation in your heart, try to give support to your upper body using pillows.
• You may also experience shortness of breath. To overcome this, you can offer support with pillows.

The above suggestions may sound uncomfortable to you when you like to sleep on your stomach or back. But after the first trimester, it is not at all a good idea to sleep either on the stomach or back.

What Sleep Positions Should You Avoid?

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1. As your bump grows bigger and you gain more weight, sleeping on your back during pregnancy might get uncomfortable. It can cause backache, breathing difficulties, digestion problems, low blood pressure, and hemorrhoidsⁱSwollen, painful, and bleeding veins in the rectum and anus . It is because of your abdomen lying on the intestines and blood vessels. It can, therefore, cause a drop in blood circulation to your heart and fetus (2).
2. Sleeping on your stomach:– With the progressing pregnancy, your abdomen undergoes many changes making it difficult to sleep on your stomach during pregnancy (2).

What Are Some Tips To Sleep Better During The Second Trimester?

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While it’s very rare that you may experience sleep problems during the second trimester, here are some tips to help you sleep better at this time (3) (4).

1. Regular Bedtime

Maintaining a regular sleep time will help you sleep well. Sleep early and wake up early. Schedule your daily routine accordingly.

2. Avoid Watching TV Right Before Sleep

Studies have found that such habits tend to interfere with sleep schedules and make you more likely to be affected by sleeping problems, especially insomniaⁱA sleep disorder making it difficult for one to fall asleep, stay asleep, or get a sound sleep. .

3. Relax Before Sleeping

Best way to handle this is to try relaxation techniques before sleeping. Listen to soothing music or have a warm bath. This will help your body get into a calm state and help you sleep.

4. Avoid Spicy Foods

Eating spicy foods every day will increase your risk of being affected by heartburn

. This may lead to sleepless nights. Instead you can have a glass of warm milk or herbal tea.

5. Consume Light Dinner

It is always better to have a light and healthy dinner, minus fried or fatty foods. Overeating is a strict no-no during all stages of pregnancy.

6. Lie Down On A Clean Bed

Studies have revealed how sleeping on clean surroundings and surfaces can improve the quality of sleep and makes it easier to doze off. So ensure your bed is made as per your comfort everyday for you to relax and enjoy a good sleep.

Quick tip

According to Grace Pien, assistant professor of medicine, Johns Hopkins Sleep Disorders Center, making the next day’s to-do lists before bedtime can help avoid stress, which is essential for a peaceful sleep (9).

Can Exercise Help?

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Yes, it’s true! Exercise can actually help you sleep better. If you haven’t been exercising already, now’s the time to start. Exercising is believed to boost both physical and mental health, which helps you get a good night’s sleep. But exercise in the morning or evening, not just before you go to bed (5)

Infographic: Safe Sleep Tips For Second Trimester

Sleep difficulty is a major pregnancy-related concern that worsens as the pregnancy progresses. Various pains and the increased weight of the baby often disrupt the mother’s sleep. Some useful tips and safe adjustments, as presented in the following infographic, can help you get good sleep.

Illustration: Momjunction Design Team

Illustration: Safe Sleeping Positions During Second Trimester Of Pregnancy

Image: Stable Diffusion/MomJunction Design Team

As your pregnancy progresses, the changes in the body can make it difficult for you to sleep properly. Learn some helpful tips and advice on how to sleep comfortably and safely when pregnant to get the rest you need!

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Reviewer Author Editor Fact Checker

Dr. Pamela Adhiambo MugaMMed

Dr. Pamela Adhiambo Muga is a practicing obstetrician-gynecologist at the Nairobi Hospital and Willows Clinic for Women. She is registered with the Kenya Medical and Dental Practitioners Council and is a member of the Royal College of Obstetrician Gynecologists UK (MRCOG).

Read full bio of Dr. Pamela Adhiambo Muga

Anshuman MohapatraM.Tech (Biotechnology)

Anshuman Mohapatra is a biotechnology scientist with more than six years of research experience in analytical chemistry and biotechnology. He has submitted his PhD thesis at the Indian Institute of Technology Guwahati (IIT Guwahati) and served as a research fellow (JRF/SRF) during his PhD tenure.

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Rebecca MalachiBSc

Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU).

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Aneesha AmonzMSc

Aneesha holds a Bachelor's degree in Biotechnology from USTM, Meghalaya and Master’s degree in Applied Microbiology from VIT, Vellore. With two years of experience, she has worked on different research projects in the field of Food Sciences.

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