Just thinking about how busy you’ll be once your baby arrives can be exhausting—nevermind when it becomes part of your day-to-day reality. Between late-night feedings, diaper changes, and endless play days, you’ll need to find any window you can to restore your energy.
Stay ahead of the game by focusing on getting better sleep right now in your second trimester.
In this guide, we’ll discuss what to expect in the second trimester when it comes to sleeping while pregnant. You’ll learn about the pros and cons of each sleeping position so that you and your little one can stay healthy and well-rested throughout your pregnancy.
When in Doubt, Sleep on Your Side
If you’re partway through your pregnancy and are looking for the simple answer to how to sleep when pregnant, second trimester success usually starts by sleeping on your side.
In fact, side-sleeping is the sleep position generally recommended for all trimesters of pregnancy—not just the secondary phase. It’s considered a safe option for the pregnancy health of both baby and mother and should allow you to catch some necessary Zs without experiencing too much discomfort or poor sleep quality.
Benefits of Sleeping on Your Side
Why, exactly, does this tend to be the best sleeping position of second-trimester sleep? Mostly because of the benefits for both you and your growing baby, including:1
The only time you may want to think twice before sleeping on your side is if you suffer from heartburn, since this can sometimes cause a flare-up of heartburn symptoms.
Is One Side Better Than the Other?
The short answer here is no. While most studies confirm that sleeping on the left side is preferable to resting on your right side, others have suggested that there is virtually no difference between either position.2
Other Sleeping Positions and How They Can Affect Your Pregnancy
As you know, quality rest is vital for you and your little one. Right now, your body is going through pivotal—and downright impressive—changes to nourish a growing human. However, all that can come with hormone surges, mood swings, and daytime sleepiness. Getting a good night’s rest—at least seven to eight hours of sleep—is crucial.
Whether you’re in your first, second, or third trimesters, the way you sleep can impact the quality of your slumber and your baby’s wellbeing. Here’s a closer look at how other sleeping positions may impact the quality of your sleep and your health.3
Sleeping On Your Back
Some studies have shown that mothers that avoid sleeping on their backs may reduce the risk of stillborn births by 5.8 percent—though none of them have been conclusive.3 This position is considered safe for the first trimester. But after that, be wary of resting on your back for more than one hour.
Sleeping on your back during pregnancy may result in symptoms such as:
- Back pain
- Digestive issues
- Poor blood circulation
- Lightheadedness or dizziness
If you wake up on your back in the middle of the night, don’t panic. Simply find another position to rest in.
If you’re used to sleeping on your back, or constantly find yourself resting on your back, you may want to consider the use of pregnancy pillows, specifically a wedge pillow. That way, even if you do end up on your back, the angle of your torso will still allow blood to flow down and nourish your baby.
Sleeping On Your Stomach
While fine during the first trimester, sleeping on your stomach may be uncomfortable later on in the pregnancy. This position would not harm the baby, as it’s perfectly protected by the thickly-padded wall of the uterus. If you’re a chronic stomach sleeper, try using a donut-shaped pillow to reduce discomfort as your belly grows.3
Tips and Tricks for Sound Sleep Throughout Your Pregnancy
Once the baby arrives, you know they’ll be many sleepless nights ahead. That’s why it’s essential to get as much sleep as you can while you’ve got the chance.
For optimal sleep:
- Foster proper spinal alignment by using a pregnancy pillow
- Avoid spicy foods or caffeine, especially at dinnertime
- Reduce exposure to electronic devices in the evenings
- Create a bedroom environment with low lighting and little to no nois
Monica + Andy: Caring For Baby and Yourself At Night
Whether you sleep on your side, your back, or somewhere in between, the position you choose can impact the quality of your sleep and the safety of your baby throughout the night. Armed with what you’ve just learned, consider how you can adjust your sleeping habits to ensure you’re able to recharge in the days and months leading up to delivery. And check out our free online prenatal yoga and health classes to learn more about safe exercises during pregnancy tips.
Here at Monica + Andy, comfort and rest are of utmost importance to us too. That’s why we’ve created a collection of GOTS-certified organic baby nursery items including baby blankets, baby pajamas, and more. For cloud-like comfort for you and your baby, shop our earth-friendly collection today.
- "Best Sleeping Positions During Pregnancy." American Pregnancy Association. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/sleeping-positions-while-pregnant/
- Stallings, Mallorie. "What Is the Best Sleeping Position for Pregnancy?" Sleep. 25 February, 2022. https://www.sleep.org/sleep-questions/best-pregnancy-sleep-position/
- Marcin, Ashley et Robinson, Dana. "What Are the Best Sleeping Positions When You’re Pregnant?" Healthline. 1 April, 2021. https://www.healthline.com/health/pregnancy/sleeping-positions-in-pregnancy