Second Trimester of Pregnancy Sleeping Positions and Tips

At the onset of the second trimester, you may find yourself more comfortable and adjusted in pregnancy compared to the first trimester. The second trimester can aptly be called the honeymoon period of pregnancy as you may feel more settled in your pregnancy. However, you may still battle with certain issues, and one such issue is sleep. While some women get a good night’s sleep, others may find it challenging to sleep due to various reasons such as body aches, hormonal changes, or frequent urination. We shall discuss various tips and positions to sleep better in the second trimester to help you rest more comfortably and ensure you and your baby remain healthy.

Causes for Lack of Sleep in Second Trimester

You may get better sleep in your second trimester than in your first trimester. However, you may experience some trouble sleeping during pregnancy second trimester. The troubles that may cause sleepless nights in the second trimester of pregnancy may include indigestion, leg cramps, heartburns, congestion, snoring, weird dreams, sleep apnea, restless leg syndrome, and cramps.

Apart from the above-mentioned problems, you may feel more relaxed and rested as your hormonal levels settle down. The pressure on your bladder eases because your uterus moves up from your pelvic region, which means fewer visits to the toilet at night. However, some women still may make many bathroom visits at night.

You may experience occasional bouts of evening nausea too, though it may improve after you enter your ‘16 weeks of pregnancy stage. Along with this, you will also start feeling your baby moving in your tummy by 18 to 24 weeks. Your baby’s movements can affect your sleep too. Apart from all the physical discomforts, the anxiety and concern for your baby may also be the cause of disrupted sleeping patterns.

Safe Sleeping Positions During Pregnancy 2nd Trimester

As your pregnancy progresses and your tummy gets bigger, you may find it difficult to sleep on your back. Wondering how to sleep in the second trimester? According to the American Pregnancy Association, the best sleeping posture during pregnancy in the second trimester is to sleep on your left side (1). This sleep position in second trimester is ideal for blood circulation and for supplying nutrients to the placenta. To keep the pressure on your pelvic region and hips, you may lie down with your knees up. You may use pillows to support your knees. However, you will need to make adjustments to your positions in certain cases:

• In case you have a bad backache, you can place a pillow under your back.
• In case you are short of breath, you can adjust your position with pillows to make yourself comfortable.
• In case you experience heartburn, use pillows to elevate your upper body.

You may find the above-mentioned positions difficult to sleep in, but it is strongly advised to not sleep on your back for prolonged periods or tummy after the completion of your first trimester.

Sleeping Positions You Should Avoid

As you enter your second trimester, it is very important that you sleep on your left side. Following are the 2nd trimester sleep positions that you should strictly avoid (2):

1. Sleeping on Your Tummy

You may sleep on your tummy until your first trimester. However, it is not a good option to consider in your second trimester. You may not only find it uncomfortable with your growing belly to lie on your belly, but it is also not safe for your baby.

2. Sleeping on Your Back

With your baby bump constantly growing you may find lying on your back very discomforting. It may even lead to breathing problems, backaches, and low blood pressure. This is due to the fact that your abdomen is pressing against the blood vessels and the intestines. This may even lead to disrupted blood circulation to your heart and the foetus.

Tips to Get Better Sleep in the Second Trimester

It is not very common to experience sleeping discomfort in your second trimester. But if you do, the following tips by the Cleveland Clinic will help you to sleep soundly (3):

• Light Meals Before Bed Time: It is recommended to eat healthy and light food before bedtime to get a good sleep. It is often seen that heavy meals may cause indigestion or heartburn resulting in improper sleep and discomfort. It is also recommended to have dinner at least two to three hours before your bedtime.
• Refrain From Eating Spicy Food: Eating spicy food at dinner or just before going to bed may increase your chances of having heartburn and thus may cause trouble in sleeping. It will be a good idea to sip some warm milk or herbal tea instead.
• Stick to Your Bed Time Routine: Sticking to a fixed routine ensures better sleep. Therefore it is suggested that you sleep early and at the same time every night to get a sound sleep. Adhering to a schedule naturally makes you sleepy during that time every night.

• Relax Before Sleeping: As you approach your bedtime, it is very important that you keep your mind and body relaxed. Refrain from indulging in any strenuous activity close to bedtime. It is very important to give your body time to relax and prepare for sleep. Listening to soothing music or a warm water bath may help you to unwind and relax.
• Say No to Television and Mobiles Before Bedtime: Make your bedroom a comfortable place to sleep sans the electronics, such as T.V and phones. Watching television or browsing through your phone may interfere with your sleeping schedule. Switch off the T.V and stop browsing through your phone at least an hour before bedtime.
• Sleep on a Clean Bed: The feeling of sleeping on a clean and tidy bed makes you feel good and helps you sleep better. Keep your bedroom neat and clean. Ensure that your sleep zone is as per your comfort so that you may enjoy a peaceful and good sleep.

How Exercise Can Help You to Get Better Sleep?

Pregnant or not pregnant, exercising has immense health benefits for everyone, and good sleep is one of them. Exercising helps you maintain a good physical and mental balance of your body. Therefore, if you have not been exercising till now, then you may start now, to get better sleep. It is recommended that you exercise in the mornings or evenings but refrain from exercising close to bedtime. Talk to a health professional about how you can implement various forms of exercise to gain the maximum benefit during pregnancy. It is also a good idea to join a pregnancy class to learn the correct ways of exercising for your physical well-being and also for the betterment of your growing foetus.

FAQs

1. Is it normal to experience vivid dreams during the second trimester?

During the second trimester, heightened hormone levels and increased blood flow to the brain can lead to more vivid dreams. This phenomenon is entirely normal and can be attributed to hormonal changes affecting sleep cycles.

2. How can leg cramps be managed during sleep in the second trimester?

Leg cramps are common in pregnancy due to changes in circulation and increased strain on leg muscles. To manage cramps, try stretching your calves before bedtime, staying hydrated, and ensuring adequate intake of calcium and magnesium.

3. Why do some women experience restless legs syndrome (RLS) during pregnancy?

Restless legs syndrome, characterized by an irresistible urge to move the legs, can worsen during pregnancy due to hormonal fluctuations and increased blood volume. Managing RLS involves gentle leg exercises, avoiding caffeine, and maintaining a regular sleep schedule.

Apart from the above-mentioned measures to get better sleep, it is also advised to refrain from consuming caffeinated beverages close to your bedtime. Coffee and tea can make you feel more active and energetic and thus may cause restlessness while sleeping.

References/Resources:

1. Best Sleeping Positions While Pregnant; American Pregnancy Association; https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/sleeping-positions-while-pregnant/

2. How to Sleep Better While Pregnant; SleepFoundation.org; https://www.sleepfoundation.org/pregnancy/tips-for-better-sleep

3. 8 Best Ways to Improve Sleep During Your Pregnancy; Cleveland Clinic; https://health.clevelandclinic.org/8-best-ways-to-improve-sleep-during-your-pregnancy

4. Mindell. J, Cook. R, Nikolovski. J; Sleep patterns and sleep disturbances across pregnancy (Sleep Medicine); National Library of Medicine; https://pubmed.ncbi.nlm.nih.gov/25666847/; April 2015

5. Sleeping While Pregnant: Second Trimester; SleepFoundation.org; https://www.sleepfoundation.org/pregnancy/sleeping-during-2nd-trimester

6. Reid. K, Facco. F, Grobman. W, Parker. C, Herbas. M, et. al.; Sleep During Pregnancy: The nuMoM2b Pregnancy and Sleep Duration and Continuity Study (Sleep Research Society); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6396817/; May 2017

7. Exactly How Bad Is It to Sleep on Your Back When You’re Pregnant?; Cleveland Clinic; https://health.clevelandclinic.org/exactly-how-bad-is-it-to-sleep-on-your-back-when-youre-pregnant

Also Read:

Effects of Pregnancy on Your Sleep
Second Trimester Diet and Nutrition
Common Pregnancy Problems in Second Trimester

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