You’re through the first few months of exhaustion (and maybe nausea), and just when your energy is coming back… your sleep starts slipping away again. Welcome to the second trimester!
While many expectant parents feel better during this stretch, sleep can still be tricky. Between a growing bump, weird dreams, and needing to pee a lot, restful nights might feel like a thing of the past.
Here’s what to know about sleep in the second trimester – plus a few Germany-specific tips to help you rest better.
Why is sleep harder in the second trimester?
Even though the first-trimester exhaustion often eases up, the second trimester comes with new challenges:
Your belly is growing and your sleep position may need to change.
Ligaments are stretching, which can make you sore or restless.
Pregnancy hormones continue to mess with your sleep cycles.
And yes, your bladder still has opinions.
Is it okay to sleep on my back?
Around week 20, doctors generally recommend sleeping on your side, especially your left side, to promote blood flow to the baby and help with circulation. Don’t stress if you wake up on your back—your body will usually tell you if something feels off. Just gently roll to your side when you notice.
The pillow situation: do I really need a pregnancy pillow?
In short: maybe yes. These long, flexible pregnancy pillows (Schwangerschaftskissen in German) are popular for a reason. They support your belly, back, hips—or all three.
Kietzee parent tip: bbhugme's pregnancy pillow was developed by three Norwegian chiropractors and is not just super helpful and practical but also super cute!
Routine resets: creating a bedtime wind-down
A few small shifts can help you prep for sleep:
Try a digital sunset 1 hour before bed (less scrolling, more soft lighting)
Stop drinking large amounts of water 1–2 hours before sleep
A simple book, calming tea (check with your midwife first!), or a magnesium foot bath can work wonders
Helpful products available in Germany
Some of the Kietzee community’s go-tos:
Magnesium oil spray (Magnesiumöl) – for restless legs or mild cramps
Natural lavender sprays (Lavendelkissen) – for relaxing your senses
Maternity sleepwear– breathable cotton, preferably button-down for later use while feeding
You can find most of these at DM or Rossmann – or ask your local pharmacy (Apotheke).
What if I’m still not sleeping?
First, you’re not alone. Pregnancy insomnia is real. Try not to stress about not sleeping – easier said than done, we know.If your sleeplessness is making you feel anxious or overwhelmed, talk to your midwife or doctor. Sleep support, therapy, and even prenatal acupuncture (Schwangerschafts-Akupunktur) are available in many cities and often covered by insurance.
You've Got This, Sleeper-In-Training
You’re doing something amazing – growing a human and trying to sleep while doing it. Be kind to yourself, try a few new tricks, and remember that rest isn’t just about sleep. A cozy corner with a pillow fortress and 15 quiet minutes totally counts.
