With morning sickness diminishing and the baby bump now forming, the second trimester is an exciting time in pregnancy. The second trimester is usually characterized by better sleep quality for most women. Even so, there are a number of things you need to consider if you want to sleep through your second trimester.
As you progress into your second trimester, I would like to share some information about common prenatal sleep myths and assumptions. Let’s discuss whether it’s okay to sleep on your back or stomach in your second trimester. Additionally, we’ll cover some of the common sleep problems during the second trimester, such as insomnia and heartburn, and provide you with some of my tips on how to sleep better.
What Is the Best Way to Sleep in the Second Trimester?
It is thought that left-side sleeping is the ideal position for the second trimester of pregnancy since it allows for unrestricted flow of blood to the fetus and kidneys. If you’re not a natural side sleeper (like me!), place pillows strategically to prevent you from rolling onto your back.
Another professional mama tip is to purchase pregnancy body pillows or wedge pillows that will help you to adopt a more comfortable position during pregnancy
In addition, smaller pillows between the knees can help align the hips and spine, and smaller pillows tucked under the belly and waist may relieve pressure.
Can You Sleep on Your Back in the Second Trimester?
Even though sleeping on your back has a lot of benefits, especially when you aren’t pregnant, you will want to put this position on hold once you start showing. If you’re a back sleeper, you’re allowed to do so for the first part of your second trimester, though once you reach week 16, it’s best not to sleep on your back. In this position, your uterus rests on top of the inferior vena cava, cutting off blood flow, which can cause swelling in your legs and ankles.
What Sleep Positions Are Safe During the Second Trimester?
The answer to this question is clear: sleep on your side. Ideally, you should sleep on your left side, however you cannot go wrong if you prefer to sleep on your right side. Choosing this position will help ensure that you get maximum nutrients and maximum blood flow to your baby. As a result, you’ll have less pressure on your veins and better kidney function.
Oh, and did I mention another benefit of sleeping on your side? You’ll find that sleeping on your side can help ease the symptoms associated with restless leg syndrome (which can worsen during pregnancy) and leg cramps. This position, with your knees slightly bent, reduces the pressure on your extremities and helps your blood flow in your legs.
How to Sleep Better During Your Second Trimester – Tips to Help You Get Better Sleep
Even though many of the things that keep women from sleeping during pregnancy cannot be avoided, there are ways to get more (and better) rest:
- Set up a relaxing bedtime routine that you can follow.
- Try to keep a consistent bedtime and waking routine.
- Avoid using electronic devices during the hours leading up to bedtime. If that’s not an option, you can turn down the screen’s brightness and avoid bright lights as much as possible.
- Make it a point to avoid caffeine in your diet as much as possible.
- Drink plenty of fluids to ease leg cramps during pregnancy.
- Taking part in yoga, mindfulness meditation or a massage therapy session can help you to relieve stress.
- Make sure you sleep on your side. The support that your back and knees need during pregnancy may require the use of maternity pillows.
My Personal Second Trimester Sleep Tip: Support your Body With The Right Pregnancy Pillow
There have been countless times I have discussed how passionate I am about supporting maternal health and women’s wellness, so I am thrilled to share this tip with you. If you wish to ease yourself from trimester to trimester during pregnancy, the best gift is a pregnancy pillow.
Luckily, there are literally thousands of pregnancy pillows available, just waiting for their chance to support you and your bump. Just as no two pregnant women are exactly alike, neither are pregnancy pillows. They can be found in a veritable buffet of shapes and sizes. With so many of them available, you’re sure to find one that suits your needs.
I have a comprehensive guide to choosing the best pregnancy pillow, HERE, that will not only help you choose the right pillow for your body but also for a nap during that mid-afternoon slump.
Sleeping Technique During Pregnancy
For a lot of moms-to-be, being pregnant can be an extremely exciting and wonderful experience. However, sleeping well during the second semester can be extremely difficult. As the weeks pass and you get closer to your due date, I hope you’ll finally be able to get the rest you need (and deserve!) to have a healthy and happy pregnancy and – of course – a healthy and happy baby.
And remember my tip, you can make a world of difference by supporting your growing body with the right support pillow.
Good Luck Mamma!