Girl… I Love Sleep, But My Bump Has Other Plans
Okay, let’s be real for a second.
You used to be able to fall asleep anywhere—couch, bed, even mid-movie. But now? You lie down and suddenly you’ve got:
😩 A growing bump that won’t let you get comfy
😵💫 A bladder that acts like it’s full after two sips of water
🌀 Racing thoughts about baby, birth, and whether you locked the front door
Welcome to Week 19, where sleeping through the night feels like a distant memory. And if you’re thinking, “How am I supposed to sleep like this?”—you are NOT alone.
The good news is: while pregnancy sleep struggles are real, there are things you can do to find some peace, comfort, and actual rest.
Let’s dive into:
✅ Why sleep gets harder in the second trimester
✅ Pregnancy-safe sleeping positions
✅ The holy grail: pregnancy pillows
✅ Simple tips to calm your body (and mind!) before bed
✅ And what to do when nothing seems to work
Grab your coziest blanket—we’re figuring this out together, mama.
1️⃣ Why Is Sleep So Hard in the Second Trimester?
You’d think this would be the easy stage, right? Morning sickness is fading, energy is up… but suddenly you’re sleeping worse than ever.
Here’s why:
🤰 Your bump is growing
Even though it’s not huge yet, your uterus is rising out of your pelvis and taking up more space. That can throw off your usual sleep positions.
🚽 You’re peeing more (still)
Your kidneys are filtering more blood and your growing uterus is pressing on your bladder. Cue the 3 a.m. bathroom trips.
🧠 Hormones + Anxiety = Restless Mind
You’re excited, nervous, and probably thinking about your baby 24/7. Totally normal—but not exactly sleep-friendly.
💨 You’re short of breath
As your uterus rises, it starts to press on your diaphragm. You might feel slightly breathless when lying flat.
💥 Aches, pains, and kicks
From backaches to baby flutters, your body is moving and adjusting in new ways—and sometimes that means less sleep.
2️⃣ Best Sleeping Positions During Pregnancy
By now, you’ve probably heard that sleeping on your back isn’t ideal later in pregnancy. That’s because your uterus can press on a major vein (the vena cava), potentially reducing blood flow.
So, what’s the best position?
✅ Left Side Sleeping
This is the golden ticket. It’s best for blood flow, oxygen to baby, and kidney function. You’ll also reduce swelling in your legs and feet.
✅ Right Side is OK Too
If you roll to your right side in your sleep, don’t stress. It’s still much better than lying flat on your back.
📌 Can’t sleep only on your left? Try alternating sides—just avoid flat-back sleeping as your bump grows bigger.
3️⃣ Pregnancy Pillows = Life-Changing
Let’s talk about one of the BEST things you can invest in during pregnancy:
🛏️ The Pregnancy Pillow.
It’s not dramatic to say this thing might save your sleep.
Types to try:
- C-shaped – Great for side sleeping and supports your back + belly
- U-shaped – Full-body support from head to toe
- Wedge – Small but mighty; perfect for belly or back support without taking over the bed
📌 Pro tip: Can’t afford a big pillow? Use regular pillows: one under your belly, one between your knees, and one behind your back.
4️⃣ Create a Bedtime Routine That Works With Pregnancy
Even if you’re tired, it’s hard to fall asleep when your body feels off. Try building a calming bedtime routine to ease into sleep:
🌙 An hour before bed, try:
✔️ Turning off screens (blue light messes with your sleep hormones)
✔️ Taking a warm shower or bath
✔️ Drinking a small cup of warm milk or herbal tea (check with your doc—chamomile is usually safe!)
✔️ Light stretching or prenatal yoga
✔️ Listening to soft music or a guided meditation
📌 Tip: Avoid big meals or heavy snacks right before bed—they can trigger heartburn and keep you up.
5️⃣ Simple Exercises & Stretches for Better Sleep
Light movement during the day can make falling asleep easier at night—and relieve aches that wake you up. Here are a few to try:
🧘♀️ 1. Cat-Cow Stretch (for back pain relief)
Helps loosen up the spine and reduce lower back tightness before bed.
🧎♀️ 2. Child’s Pose (for hip + pelvic tension)
A relaxing pose that supports the belly while stretching tight hips.
🚶♀️ 3. Evening Walks (for restlessness + digestion)
Helps wind down your nervous system, plus prevents that “full and bloated” bedtime feeling.
6️⃣ Still Can’t Sleep? Try This
Even with all the tips, there are just nights when sleep feels impossible. Here’s what to do when it’s 2 a.m. and you’re still wide awake:
📖 Read something light
Pick up a cozy book or flip through a magazine. Avoid scrolling your phone—it’s a sleep stealer.
📝 Brain dump
If your mind is racing, write down your thoughts or tomorrow’s to-do list to get it out of your head.
🎧 Listen to a sleep meditation
Try apps like Calm, Insight Timer, or YouTube for pregnancy-friendly sleep tracks.
🛏️ Don’t stress
Lying there worrying about not sleeping? That makes it worse. Get up, stretch, sip water, and try again when you feel drowsy.
7️⃣ When to Talk to Your Doctor About Sleep Issues
It’s super common to have off nights, but check in with your provider if you experience:
🚩 Severe insomnia or sleep anxiety
🚩 Snoring, gasping, or sleep apnea symptoms
🚩 Leg cramps or restless leg syndrome that keeps you up
🚩 Intense anxiety or mood swings
There are pregnancy-safe solutions your doctor can recommend—and you deserve to rest.
8️⃣ What Other Mamas Say About Pregnancy Sleep
“I didn’t think I needed a pregnancy pillow—until I got one. Now it’s like a third person in our bed and I love it.” – Rachel
“I have to pee like 4 times a night, but I started doing light yoga before bed and it helps so much.” – Jade
“Don’t feel bad about naps! I nap whenever I can and that keeps me sane.” – Priya
Final Thoughts: Sleep Isn’t Perfect—But It’s Possible
Mama, sleep during pregnancy isn’t always dreamy.
You’ll toss. You’ll turn. You’ll wake up to pee.
But you’re also growing life, and that takes a toll.
Be kind to your body. Give yourself permission to rest—even if it’s not perfect sleep. Nap when you can. Build a calm bedtime ritual. And trust that your body is doing exactly what it’s meant to do.
And if all else fails? Cuddle that pregnancy pillow like the champion you are.
