Sometimes, when I can’t sleep, I think of my third trimester—specifically, those sleepless nights. It’s not exactly comforting, but it reminds me I’ve conquered worse.

In those final weeks of pregnancy, I spent countless nights tossing and turning, trying to ease my aching back and restless legs. Sleep deprivation left me drained, so I researched ways to sleep better and even sought advice from my doctor. Let me share some of those tips with you—here’s hoping they help you find restful nights too!

As your body changes during the third trimester, getting a good night's sleep can feel almost impossible. The baby's growth adds extra pressure on your muscles, organs, and joints, which can lead to uncomfortable nights and restless sleep. Common sleep issues during this time include:

• Back pain
• Shortness of breath
• Heartburn
• Insomnia
• Frequent bathroom trips

These factors often combine, leaving you feeling exhausted during the day. However, finding a comfortable sleeping position can make a big difference. By adjusting how you sleep, you can ease discomfort and improve your rest during pregnancy.

Why You Should Get Enough Sleep in Your Third Trimester

Sleep plays a major role in keeping both you and your baby healthy. Your body is working overtime. A good night’s sleep can have the following effects:

• Boosts your immune system: Sleep helps your body fight off infections and recover effectively.
• Helps maintain your energy levels: Rest restores energy needed to handle the physical demands of pregnancy.
• Helps manage stress: Quality sleep supports emotional stability and reduces stress
• Prepares you for delivery: Being well-rested improves your ability to cope with labour and postpartum recovery.

While it’s challenging, prioritising sleep ensures your body and mind are ready for the journey ahead.

During those restless nights, I quickly learnt my go-to sleeping positions were no longer an option. My doctor explained that some positions could not only be uncomfortable but might also impact circulation for both me and the baby. With her advice, I discovered positions that improved blood flow and made a big difference in my comfort.

Sleeping on Your Side

Research shows that sleeping on the left side, with your legs slightly tucked toward your chin, is the best position in the third trimester. This position boosts circulation, improves kidney function, and reduces swelling, haemorrhoids, and varicose veins. If you experience severe swelling, try propping your legs on a pillow to elevate them above your belly, which can further reduce discomfort. 

Using Pillows for Comfort and Support

Placing pillows strategically around your body can make a huge difference in your comfort levels. Whether it’s tucking one between your knees to keep your hips aligned or placing one under your belly for extra support, pillows can help relieve the strain on your muscles and joints. I invested in some good-quality pregnancy pillows, which made a huge difference in my comfort. These pillows helped me find the right positions and supported my body throughout the night. If you’re struggling to get comfortable, consider using normal pillows to help you sleep better during this time.

While discovering the best sleeping positions for comfort is important, it’s just as crucial to know which ones to avoid for your safety and well-being. My doctor explained that certain positions could worsen discomfort and even impact blood circulation, both for me and my baby. 

Avoid Sleeping on Your Back

I used to sleep on my back, so it was hard to change. But in the third trimester, sleeping on your back can cause problems. The weight of your growing belly puts pressure on major blood vessels, which can affect blood flow and make you feel dizzy or lightheaded. It can also make symptoms like back pain and heartburn worse. After trying it a few times, I realised it wasn’t worth it and switched to sleeping on my side instead.

Avoid Sleeping on Your Stomach

If you used to sleep on your stomach, you’ve likely noticed that it’s not an option in the third trimester. Your baby bump makes this position uncomfortable and impractical. Additionally, sleeping on your stomach puts pressure on your uterus, which isn’t safe for you or your baby. I discovered that side-sleeping was much more comfortable as my pregnancy progressed, allowing me to get the rest I needed while keeping both of us safe.

Aside from finding the right sleeping position, I discovered several helpful tips that improved my sleep during the final months of pregnancy. Here are some simple yet effective tips for better sleep in your third trimester:

• Create a Bedtime Routine: Engage in calming activities like reading or listening to soothing music to help you unwind.
• Stay Hydrated During the Day: Drink plenty of water throughout the day to stay hydrated, but cut back on liquids in the evening to minimise those nighttime bathroom trips.
• Gentle Stretching: Include gentle stretching or prenatal yoga to ease back pain and relax those tense muscles before bedtime.
• Use Relaxation Techniques: Try deep breathing or meditation to reduce stress and promote relaxation.
• Limit Screen Time: We all have the habit of watching screens while lying on the bed. You should avoid screens at least an hour before bed to improve the quality of your sleep.

These small adjustments helped make sleepless nights more bearable and contributed to a more restful sleep experience overall.
 

If you’re struggling to get any rest despite trying these tips, don’t hesitate to reach out to your doctor. Severe discomfort or sleep deprivation isn’t something you should just push through. Your doctor can offer guidance tailored to your specific symptoms, whether it’s back pain, heartburn, or insomnia. They may also have additional suggestions or resources to help you find relief, so you can rest more easily as you prepare for the arrival of your little one.