How to Sleep Better During Mid-Pregnancy

Because “Just Get Some Rest” Isn’t Exactly Helpful Advice

So you’re somewhere around 20 weeks pregnant, give or take. The bump’s showing, you’ve retired half your jeans, and people have stopped saying “you don’t even look pregnant!” That’s nice.

What’s not nice? The way your body suddenly refuses to cooperate at bedtime. You’re tired. Bone-tired. But the second your head hits the pillow, it’s like someone flips a switch—cue tossing, turning, and sighing dramatically while your partner snoozes like a log.

If you’re thinking, “This is ridiculous,” you’re not alone.

Let’s talk about why sleep gets weird in mid-pregnancy, and more importantly—how you can actually catch some decent shut-eye. Spoiler: it’s not about just “relaxing.”

Why Mid-Pregnancy Sleep Is So Frustrating

You’d think the second trimester would be a bit of a break. And for many moms, it is easier than the nausea-filled early days or the heavy, achey final stretch. But around mid-pregnancy, your body starts making some… unexpected changes.

For example:

• Your belly is now a presence. Not huge yet, but it definitely doesn’t flatten out when you lie down.
• Your bladder’s under constant pressure. You just peed. Why do you need to pee again?
• Heartburn picks bedtime to throw a tantrum.
• The baby kicks at night. Because why not?

And let’s not even get started on weird dreams or that nagging anxiety about birth plans, nursery decor, and whether your baby’s going to come out with your partner’s weird toes.

It’s no wonder your sleep feels like a lost cause.

Position, Position, Position: Finding the Sweet Spot

Let’s start with how you’re lying down. The way you position your body now matters more than ever. Not just for comfort, but for circulation and baby’s well-being too.

Left side = gold standard.

Medical folks recommend sleeping on your left side, especially as your uterus grows heavier. It helps with blood flow, supports kidney function, and takes pressure off the vena cava—that giant vein that carries blood back to your heart.

But here’s the thing: if you wake up on your back or right side, it’s okay. You didn’t mess up. Just gently roll back to your left. No need to panic. Your body’s smart, and you’ll likely wake naturally if something feels off.

The pillow game is real.

And not just a pillow. Multiple.

• One between your knees to ease hip tension.
• One under your belly to support that growing bump.
• An additional one behind your back to prevent you from flattening out.

If you’ve ever looked at a pregnancy pillow online and thought, “That thing’s the size of a canoe,” you’re not wrong. But for some moms? Total game changer. That giant C-shaped or U-shaped pillow can cradle you in all the right places. Others swear by arranging their own army of standard pillows. Whatever works—this isn’t about aesthetics.

Your New Bedtime Routine (Hint: Netflix Binge ≠ Wind-Down)

Now let’s talk ritual. And no, this doesn’t need to look like a Pinterest board exploded in your bedroom.

But you do need a way to signal to your body that it’s time to wind down. You’re not falling asleep at the drop of a hat anymore. Your system needs a nudge.

1. Be boring. Seriously.

Start slowing down at least an hour before you plan to sleep. Dim the lights. Turn your phone to night mode or put it away. Don’t listen to that podcast on true crime until dawn.

Do something repetitive and quiet. Fold baby onesies. Journal. Read an old favorite. Or just sit in bed and stare at nothing—yes, that counts.

2. Warm baths work wonders.

A warm (not hot) soak can do magic on tight muscles and racing minds. Sprinkle in a bit of lavender bath salt if you’re feeling fancy. Just don’t rush it—this is your moment.

And when you get out? Your body cools down slightly, which naturally signals it’s time to rest.

3. Drink earlier, pee less.

Hydration is key during pregnancy, no doubt. But if you’re guzzling water right up until bedtime, well… that’s half the problem. Try to front-load your fluids earlier in the day, and taper off by dinner.

Still up peeing four times a night? Welcome to the club. But little tweaks help.

Handling the Midnight “Why-Am-I-Still-Awake?” Stuff

So you did everything right. Good positioning. Wind-down routine. And yet… it’s 2 a.m. and you’re staring at the ceiling while your unborn baby practices kickboxing.

Here’s what might help:

1. Get up.

Lying there frustrated doesn’t do you any favors .Get out of bed if you’ve been up for more than twenty minutes. Walk around. Stretch. Read something dull. Don’t reach for your phone if you can help it—it’s a rabbit hole.

2. Breathe (yes, for real).

This sounds annoyingly simple, but bear with me. Try this:

• Take a four-second breath through your nose.
• Hold for 7 seconds.
• Take an 8-second breath out through your mouth.

It calms your nervous system and lowers your heart rate. If nothing else, it gives your brain something to focus on besides “Did I remember to order that crib mattress?”

3. Mind dump.

Worried thoughts love to throw a party at bedtime. Write them all down in a notebook. Doesn’t need to be profound—just unload the mental clutter. What needs to get done tomorrow, what you’re feeling, what weird dreams you had last night.

Sometimes all you need is someone to listen to your thoughts.

The Heartburn Hustle

Now let’s talk about that fire in your chest. Heartburn’s a common nighttime villain in mid-pregnancy, thanks to relaxed muscles and a uterus pushing everything upward.

Try this:

• Eat dinner earlier (2-3 hours before bed).
• Avoid spicy, greasy, or acidic foods in the evening.
• Don’t lie flat right after eating—stay upright for a bit.
• Sleep propped up slightly—use pillows or a wedge under your upper back.

If it’s relentless, don’t suffer through it. Consult your OB about safe medications or antacids. There are options.

Temperature, Noise, and Other Random Fixes

A few other things to play with:

• Cooler is better. Keep the room around 65–68°F (18–20°C). Overheating can wreck sleep.
• White noise helps. Drown out barking dogs, street noise, or snoring partners.
• Loose cotton pajamas. Breathable, soft, and forgiving.
• Leg cramps? Stretch before bed and up your magnesium (talk to your doc first).

Oh, and try satin or silky sheets if you’re struggling to roll over. It sounds silly, but they really do reduce friction.

Nap Guilt? Lose It.

Look, if you didn’t sleep much last night and your body’s begging for rest at 2 p.m.? Take the nap.

Yes, even if the laundry’s a disaster or emails are piling up.

Mid-pregnancy isn’t about proving anything. You’re growing a whole person. That’s your job. A 30-minute nap could reset your mood, your patience, and your energy for the rest of the day.

Just try not to nap too close to bedtime, or you’ll be wide-eyed again when it matters most.

What If It Still Sucks?

Some nights, even with all the hacks, you’ll sleep terribly. That’s okay. It doesn’t mean you’re doing anything wrong. It just means you’re pregnant—and human.

If insomnia becomes chronic (as in, it’s happening night after night and your mental health’s taking a hit), speak up. Talk to your midwife or OB. There are safe therapies, behavioral tools, and sometimes even pregnancy-approved sleep aids that can help.

It’s not necessary to simply “tough it out.”

One Last Thing

Sleep during mid-pregnancy isn’t about perfection. It’s about listening to your body, trying a few new tricks, and showing yourself some grace when it doesn’t go to plan.

Some nights will feel dreamy. Others? Not so much. But rest doesn’t only come from deep, uninterrupted sleep. It also comes from slowing down, breathing deeply, and giving your body what it needs—even if that’s just a quiet moment in a dark room.

So pile up the pillows, skip the guilt, and nap like a queen when you can.

You’ve earned it.

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