It’s an exciting time. Your baby bump is beginning to show, and the day that you’ll meet your baby is drawing nearer. What’s more, the chances are that your sleep quality has improved since your first trimester, as is the case with most pregnant women. Things are looking up!

The second trimester is typically the least challenging when it comes to sleep. However, don’t panic if this is not your experience! There are still many sleep problems and conditions that can arise during this period, and it’s important to be aware of what these potential issues are.

So, before we provide some tips on how to improve your sleep quality at this time, let’s take a look at the ways in which your sleep can be impacted in the second trimester.

How is my sleep affected in my second trimester of pregnancy?

As you reach your second trimester of pregnancy, your hormone levels will begin to stabilise. This means that many of the issues you may have experienced in the first trimester will start to be alleviated. For example, morning sickness and tender breasts should begin to calm down in the second trimester. Also, since the uterus and the bladder are now further apart, bathroom breaks should thankfully become less frequent.

However, some new problems can manifest in the second trimester. Leg cramps, swollen feet, headaches, and lower back pain may occur during this period, all of which can disrupt your sleep. Your nasal passages may congest in the second trimester, which can result in snoring and sleep apnea. Additionally, your dreams may start to become more vivid and potentially more frightening, potentially causing nighttime awakenings.

Towards the latter stages of the second trimester, you may begin to feel the movements of your baby. While this is an exciting experience, it can cause physical discomfort and perhaps anxiety, both impacting your quality of sleep. Some women will experience constipation or heartburn, but the latter is more common in the third trimester.

So, having seen how your sleep is affected in your second trimester, let’s take a look at why getting sufficient sleep is important during this period.

Why is sleep important during my second trimester of pregnancy?

The second trimester is typically the easiest time in your pregnancy to get sufficient sleep, so it is important to take advantage of that opportunity. In this trimester, sleep deprivation can cause:

Stress, anxiety, and depression.

Gestational diabetes.

Sleep apnea can increase the likelihood of preterm delivery, preeclampsia, and gestational diabetes mellitus.

If you are worried that you are at risk of any of the above, then don’t hesitate to seek medical advice.

Given the importance of good quality sleep during this period, we’ve put together some recommendations to help you sleep better in your second trimester.

How can I sleep better during my second trimester of pregnancy?

These changes to your sleep routine can improve your sleep quality during your second trimester:

Get comfortable. As your baby bump starts to show, sleeping on your stomach may be uncomfortable. It may be tempting to sleep on your back, but from around week 16, it is best to avoid this position, since it can cut off blood flow and cause swelling in your legs and ankles. The best position for circulation is on your left side. If this feels unnatural for you, then try placing a pillow under your baby bump, between your legs, or behind your back to relieve some of the pressure.

Improve sleep hygiene. Good sleep hygiene can help you rest well in your second trimester. Avoid going on electronic gadgets or watching TV before bed, since these screens have a stimulating effect that can negatively impact your sleep quality. Consider replacing these habits with reading, having a warm bath, meditation, or yoga.

Diet changes. Avoid eating a large meal too close to when you go to bed to reduce discomfort at night. Limit spicy and fatty foods to avoid heartburn, and limit your caffeine intake to reduce restlessness at night. You will likely not need as many nighttime bathroom breaks as you did in your first trimester, but drinking liquids throughout the day rather than right before bed can still help to reduce the frequency.

Create the right sleeping environment. Eye masks and earplugs can help to keep out noise and light from disturbing your sleep. Also, a mattress that provides pressure relief and spinal support should provide greater comfort.

Exercise. In your second trimester, you may notice that your energy levels are beginning to rise. Use this to your advantage by exercising regularly - this will burn off energy to allow for easier sleep, and it will help to reduce any stress and anxiety that may be keeping you up at night. Exercising can also help to strengthen your core, which can alleviate back and leg pains as your baby bump grows.

How can I sleep better in my second trimester of pregnancy?

Sleep soundly between weeks 13 and 27 with Unii's tips.