How to sleep better in your second trimester of pregnancy

How to Sleep Better in Your Second Trimester of Pregnancy

The second trimester is often called the "honeymoon phase" of pregnancy — morning sickness has usually eased, energy is returning, and the due date feels like a real thing now rather than an abstract date. But your body is changing quickly, and sleep is starting to get complicated.

This is part two of our pregnancy sleep series. You can also read our guides for the first trimester and third trimester.

• Best sleep positions
• Managing heartburn at night
• Vivid dreams and nightmares
• Setting up your sleep environment
• Your mattress matters more now

Best Sleep Positions During the Second Trimester

This is where your usual sleep positions start to get complicated.

• Stomach sleeping: Generally no longer comfortable once your belly grows, and not recommended as pregnancy progresses.
• Back sleeping: As your uterus grows, lying flat on your back can compress the inferior vena cava — a major vein that returns blood to your heart. This can affect blood flow to the baby. Most OBs recommend avoiding it after the first trimester, especially for extended periods.
• Left side sleeping: The generally recommended position. It optimizes blood flow to the placenta and kidneys, and reduces pressure on your liver. Your body gets more nutrient-rich blood to the baby through the night.
• Right side sleeping: Also acceptable. Slightly less optimal than left side but far better than back sleeping.

The practical challenge: staying on your side all night when you're not used to it. A pregnancy pillow (long body pillow or U-shaped) can help by supporting your belly and preventing you from rolling onto your back.

Expert tip: If you wake up on your back, don't panic. Simply shift back to your side. The concern is extended periods of back sleeping, not briefly waking up there.

Managing Heartburn at Night

Heartburn is one of the most common second-trimester sleep disruptors. Progesterone relaxes the valve between your esophagus and stomach, making acid reflux more likely. Your growing uterus adds to this by putting upward pressure on the stomach.

What helps:

• Eat smaller meals more frequently rather than large meals — especially in the evening
• Avoid eating within 2–3 hours of bedtime
• Stay upright for 30–45 minutes after eating
• Elevate the head of your bed or use a wedge pillow — gravity helps keep acid down
• Avoid foods that commonly trigger reflux: citrus, tomatoes, spicy food, chocolate, coffee, carbonated drinks
• Ask your OB about pregnancy-safe antacids if symptoms are frequent

Sleeping on your left side also helps with heartburn — the stomach sits lower relative to the esophagus in this position, making reflux less likely.

Vivid Dreams and Nightmares

Many pregnant women report unusually vivid, strange, or even disturbing dreams during the second trimester. This is normal and has a clear physiological explanation.

Progesterone affects sleep architecture — particularly REM sleep, when dreaming occurs. You're also spending more time in REM if you're waking more frequently (each awakening is followed by more REM on the return to sleep). The emotional weight of pregnancy — anticipation, anxiety, shifting identity — gives your dreaming brain a lot of material to process.

These dreams tend to be intense but aren't a sign of anything wrong. They usually settle somewhat in the third trimester as your body adapts, though new themes emerge.

If nightmares are severely disrupting your sleep or causing significant distress during the day, it's worth mentioning to your OB or midwife — stress management support may help.

Setting Up Your Sleep Environment

Your sensitivity to temperature, light, and noise often increases during pregnancy. Small environmental adjustments can make a meaningful difference.

• Temperature: Sleep cooler than usual — your body temperature naturally increases during pregnancy. Aim for 65–68°F (18–20°C) and use breathable, natural fiber bedding.
• Darkness: Blackout curtains help. Waking during the night is common in pregnancy; minimizing light makes it easier to get back to sleep.
• Noise: A white noise machine or fan can help mask sounds that are more likely to wake a lighter sleeper.
• Bathroom proximity: Frequent urination is part of pregnancy — make sure the path to the bathroom is safe and lit enough to navigate without fully waking up.

A pregnancy pillow is one of the most helpful investments in the second trimester. Full-length body pillows, C-shaped, or U-shaped options all help keep you on your side and take pressure off your hips and lower back.

Your Mattress Matters More During Pregnancy

A mattress that was fine before pregnancy may start causing discomfort now. As your weight distribution changes and your hips and belly grow, you need more pressure relief — particularly at the hips and shoulders.

What to look for:

• Pressure relief at hips and shoulders — essential for side sleeping. Memory foam and hybrid mattresses tend to excel here.
• Adequate support — too-soft mattresses that let you sink deeply can cause lower back pain. You want the mattress to give at pressure points but support the rest of your body.
• Temperature neutrality — if you're already sleeping warm, an all-foam mattress may make it worse. Hybrid mattresses with coils tend to sleep cooler.

If your current mattress is adding to your discomfort, a quality mattress topper can help in the short term. If it's overdue for replacement, now is a good time to invest — you'll benefit for years after delivery too.

Visit one of our LA showrooms to test different feels in person. Our team can help you find options that work well for pregnancy sleep — especially side sleeping and pressure relief. We also offer financing options to make the timing easier.

Frequently Asked Questions

Is it safe to sleep on my right side during the second trimester?

Yes. Right-side sleeping is generally safe. The preference for left-side sleeping is about optimization — slightly better blood flow — not a strict prohibition on the right. Either side is far better than back sleeping as the pregnancy progresses.

What kind of pillow helps with second-trimester sleep?

A full-length body pillow (5–6 feet long) is the most versatile option. Place it between your knees, under your belly, and behind your back. U-shaped pregnancy pillows are more elaborate but effective if you frequently roll during sleep.

When does sleep usually get hardest during pregnancy?

The third trimester. The second trimester is the relative sweet spot — better than the first (less nausea and fatigue), harder than the pre-pregnancy baseline, but more manageable than what's ahead. Getting good sleep habits established now pays off later.

How can I fall back asleep after waking during the night?

Keep the lights dim, avoid checking your phone, and try slow breathing or light relaxation exercises. If you can't fall back asleep within 20 minutes, get up briefly for something calm (reading, light stretching) and return to bed when you feel drowsy rather than lying awake in frustration.

Is it safe to take sleep aids during the second trimester?

Most OTC sleep medications are not recommended during pregnancy. Ask your OB before taking anything — including herbal supplements. Non-pharmacological approaches (sleep hygiene, positioning, environmental adjustments) are the preferred first line.

Getting the right sleep setup matters during pregnancy. If your current mattress isn't working for you anymore, explore our full collection or stop by one of our 5 LA locations to find something that does.