Sleep in the second trimester

Pregnant mum-to-be sleeping on her left side with her hand on her bump
You've entered the so-called honeymoon phase of pregnancy and you should enjoy better sleep in your second trimester.

By now your body will be adjusting to pregnancy and you may not feel as tired as you did in the first trimester.

Read on to find out what kind of sleep patterns and problems you can expect during your second trimester.

Why might I have a bad night's sleep in my second trimester?

Although sleep will come easier, there'll still be the odd disturbance at night. Leg cramps, weird dreams and having a blocked nose are all common sleep-busters.

Aside from these pregnancy niggles, your hormone levels are stabilising and rest will come easier as a result. Your womb (uterus) has moved up out of the pelvis, taking the pressure off your bladder. This means you'll have fewer night-time trips to the loo.

Morning sickness has hopefully passed by the time you reach 16 weeks. But you may be unfortunate enough to suffer from nausea throughout your pregnancy.

As your pregnancy progresses you may also find you start to have a touch of acidity or heartburn and indigestion during the night.

You may also notice your baby becoming more active in the evenings. Typically, he’ll start kicking and squirming just as you're settling down for the night.

It's quite normal to toss and turn, worrying about becoming a parent. As your bump grows, your baby may become more real to you, bringing home the realisation that you're going to be responsible for a new little person.

Jot down the night-time worries that are keeping you awake, and then discuss them with your husband, a family member, a friend, or your doctor. You may find this keeps your fears in perspective, or helps you to find practical solutions for things that have been preying on your mind.

How can I sleep better in my second trimester?

Eat little and often
A big meal just before bed may make you more prone to heartburn and indigestion. This can be especially problematic at night and during daytime naps, because lying down makes it easier for your stomach acid to find its way up into your throat. To minimise this, have smaller meals, and avoid rich, fatty and spicy foods. You could also raise the head of your mattress a few inches, to help keep stomach acids where they should be.

Switch to sleeping on your left side
This is a more comfortable position for you as your bump grows bigger. After 16 weeks of pregnancy, sleeping on your back isn't such a good idea, because your baby is pressing on your blood vessels.

Try lying on your left side, with your knees up and two or more pillows placed between your knees to keep you comfortable. This keeps the pressure off the muscles around your hips and pelvis.

If you wake up in the night and find yourself lying on your back, just turn over to your left side again to go back to sleep. You could try using pillows to help keep you on your left side and to stop you rolling on your back.

Get into a routine
Try to go to bed and get up at the same time every day. Although the occasional lie-in may be tempting, especially after a disturbed night, it can disrupt your body clock and make it harder to drift off at night. Sticking to a schedule should help your body to naturally feel more tired at bedtime.

Wind down at the end of the day
Take some time to relax as bedtime approaches. Don't do strenuous exercise or watch a scary film just before turning in. Have a relaxing bath, a warm milky drink or herbal tea, or read a book. Do whatever helps you to relax at night and try to repeat the same pattern each evening. Read our article on tips to get a good night's sleep during pregnancy.

If sleep is a problem for you, don't hesitate to talk with your doctor. She will be able to suggest treatments and remedies that are safe during pregnancy.

यह लेख हिंदी में पढ़ें!

Read more on:


BAP. 2010. Consensus statement on evidence-based treatment of insomnia, parasomnias and circadian rhythm disorders. British Association for Psychopharmacology. Journal of Psychopharmacology 0(0):1-25

CKS. 2013. Clinical topic: Nausea/vomiting in pregnancy. NICE Clinical Knowledge Summaries

CKS. 2014. Clinical topic: Insomnia. NICE Clinical Knowledge Summaries

Hijazi ZR, East CE. 2009. Factors affecting maternal perception of fetal movement. Obstet Gynecol Surv 64(7):489-97

Raynes-Greenow CH, Gordon A, Qiushuang Li et al. 2013. A cross-sectional study of maternal perception of fetal movements and antenatal advice in a general pregnant population, using a qualitative framework. BMC Pregnancy and Childbirth. 5: 13:32

Scott DB, Kerr MG. 2005. Inferior vena cava pressure in late pregnancy. An International Journal of Obstetrics and Gynaecology 70(6):1044-49

Track your baby’s development

Trying to conceive?

Premium Sponsor