Tips for Better Sleep in the Second Trimester

The second trimester is often called the “golden period” of pregnancy. Morning sickness usually decreases, energy levels increase, and discomforts like nausea fade. However, sleep challenges may persist due to physical changes, such as a growing belly, back strain, and hormonal shifts.

Common Sleep Disruptions

• Body aches or back pain
• Leg cramps or restless leg syndrome
• Heartburn or acid reflux
• Changes in hormone levels affecting sleep patterns

Effective Tips for Better Sleep

• Sleep on your left side: Optimizes blood flow to the placenta and reduces swelling.
• Use support pillows: Place a wedge under your belly or a pillow between your knees for comfort.
• Maintain a bedtime routine: Go to bed and wake up at the same times daily to regulate your internal clock.
• Limit stimulants: Avoid caffeine or large meals in the evening.
• Relaxation techniques: Gentle yoga, meditation, or reading before bed can calm your mind.
• Keep the bedroom comfortable: Cool, dark, and quiet spaces help improve sleep quality.

What to Avoid

• Extended periods sleeping on your back
• Excessive screen time before sleep
• Overeating or drinking too much liquid right before bedtime

Building good sleep habits in the second trimester can help support a healthier pregnancy and prepare you for the third trimester.

Questions for Moms

• Which pillow setup works best for your comfort?
• Have you noticed improvement in sleep with side sleeping?
• Do relaxation routines help you fall asleep faster?

Disclaimer

This article is for informational purposes only and should not replace professional medical advice. Always consult your healthcare provider for guidance regarding sleep and pregnancy health.

References

• American Pregnancy Association – Sleep During Pregnancy
• Mayo Clinic – Pregnancy Sleep Tips
• HealthyChildren.org – Pregnancy and Sleep