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By Emily Leary. Published Sep 6, 2011 Modified Nov 29, 2019. 1458 words. About 8 minutes to read this article. Green ad links may earn me a small fee at no extra cost to you.

Is third trimester sleep even possible?! 20 tips

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Is third trimester sleep even possible?! 20 tips

As I write this, I'm 33.5 weeks pregnant, third trimester, and I cannot sleep!

When you're heavily pregnant, you can't sleep because the baby is moving, because of cramps, because you're too hot, because of the sheer weight of the bump!

Why I'd forgotten about this delightful stage, I don't know, but I set out determined to find a solution to that age-old question: what helps pregnant woman sleep?

I searched a million resources high and low, online and offline and yes, often when I should have been sleeping. 

These are the top 20 most recommended ways to get some sleep in late pregnancy.

How to sleep during pregnancy video

20 tips for third-trimester sleep

1. Support one leg with a pillow

A stack of pillows

I've had the Sleep Body Pillow since the beginning of the second trimester in a (successful) bid to reduce the symptoms of my SPD (softening of the pelvis, also known as PGP or pelvic girdle pain) this time around.

Yes, supporting one leg with a pillow when lying on your side does help, but less so the bigger the bump gets.

2. Get a memory foam mattress

White empty bedroom

A memory foam mattress is another investment we made in the second trimester.

It's helped loads with the SPD and general joint pressure, but I can't say it's really taking the pressure off the bump.

If you can't afford to invest in a brand new mattress, you could get a memory foam mattress topper, which is a lot cheaper and still offers plenty of relief for heavy joints.

3. Put a pillow behind your back

Pillows on a bed

Putting a pillow behind your back while lying on your side could make you more comfortable if you tend to find you roll backwards while sleeping on your side. Sadly this one doesn't work for me. 

I find myself propped at an odd angle that causes instant backache.

If you do try it, I'd recommend quite a plump but soft pillow, so that you can lean against it without it rolling away.

4. Put a pillow or wedge under your bump

Woman holding her pregnant bump

For some, putting support under the bump while lying on your side can take weight off the bump and/or stop it moving too far to one side, which causes that horrid pulling feeling.

It does work for some, definitely, but I'm not keen. For me, it causes a slow pressure inside that gradually turns into an unbearable ache.

I also tried a Wedge Support Pillow but it's really firm and so for me personally, only makes the problem worse.

5. Sleep propped up on pillows

Lots of pillows on a white bed

If you have reflux, feel breathless or feel like the baby is sitting on your spine, using pillows to allow you to sit up slightly to sleep could help. 

I found it makes my heart beat much harder and I feel dizzy so the next tip is better for me...

6. Sleep on your left-hand side

A woman sleeping on her left-hand side

Blood flow is the key here.

Lying on your left-hand side apparently puts the minimum pressure on the vena cava that carries deoxygenated blood back from the lower body to the heart.

I stick to this rule pretty religiously.

7. Cut back on fluids in the evening

Drinking water flowing from a tap into a glass

Cutting back on fluids before bed is a totally logical way to stop every kick to the bladder sending you rushing for the loo.

It's particularly good advice for me as our bedroom is upstairs and our bathroom at the other end of the house downstairs.

8. Lean forward when you pee

Pink toilet in a pink bathroom

They say that leaning forward when you pee helps fully empty the bladder.

I can't say I've noticed a difference, but every little helps!

9. Cut out the caffeine

A cup of coffee

Reducing your intake of coffee, tea and other caffeinated drinks is another obvious one, really.

I pretty much gave up caffeine as soon as I found out I was pregnant as it made me feel horribly sick. I switched to decaf tea and it suited me just fine.

I now only drink caffeine if I'm out and about, and never more than a cup, as I'm anaemic and it supposedly inhibits iron uptake.

10. Eat small portions, and chew slowly

A slice of pizza

I've been ravenous ever since the sickness subsided, so I can comfortably wolf down an XL pizza in 20 minutes, but I soon regret it.

To avoid heartburn at night, eat slowly and sensibly during the day.

Oh, and I always have plenty of Gaviscon Heartburn Relief to hand as it definitely helps and it's suitable for use in pregnancy (always read the label).

11. Avoid acidic, carbonated, fatty or spicy foods

Carbonated drink

Your favourite soda, a spicy curry, a slice of pizza...these are all evil causes of heartburn apparently, which plagues me like a fire at night.

Eating sensibly is easier said than done, of course. I'm in the camp that says moderation is important, but sometimes cravings must be obeyed.

12. Avoid clothes that put pressure on the bump

Woman with loose clothes around pregnancy bump.

Opt for low fitting underwear, a loose-fitting sleep bra (if you need nighttime support), and nothing with a tight waistband.

Personally, I can't stand the pressure on my bump at this stage, even during the day, so all my clothing choices are based on this rule.

13. Try a warm bath before bed

A pink bathroom

A warm - not hot - bath is thought to relax you and your muscles, increasing the likelihood of sleep and reducing the likelihood of cramp.

I'm more of a shower person, but that seems to help too.

14. Avoid perfumed products

Perfume bottle

This being my second pregnancy, the bump is a lot less itchy than it was last time around, but with sensitive skin at the best of times, I'm avoiding smelly soaps and sprays like the plague.

It's helping to reduce nighttime all over itch that can kick when the temperature rises.

15. Talk to your partner (if you have one)

Couple holding pregnant bump

I do find I sleep better if I talk through a few baby worries with Mark (my husband).

We ideally do this before bed as getting our minds racing with worries before trying to sleep wouldn't help either of us, but if I'm really fretting, I will wake him up for a chat.

16. Don't exercise too close to bedtime

A woman running up steps

Apparently, it's a bad idea to get yourself all revved up before trying to sleep.

Frankly, with the bump as it is, I'm rather proud if I successfully climb the stairs at a regular speed, so you won't see me at the gym anyway, but I do try to wind down towards evening.

17. Run a humidifier in the bedroom

Pregnancy can cause swollen nasal passages, which can in turn cause snoring and then waking up with a horribly dry mouth, and you don't want to have to drink through the night - see point 6! 

A humidifier helps to reduce that discomfort by introducing some much-needed moisture to the air. And for immediate relief, I use a saline nasal spray, which is frankly a miracle product.

18. Turn off the TV, laptop, iPhone, iPad etc

Laptop with the screen glowing in the dark.

The blue light from phones, laptops and other devices actually tells your brain to wake up. D'oh!

I don't always stick to this one, even though I know I should. 

Hard as I try, when it's 3am and my brain is still whirring, I'm going to need a distraction.

As a compromise, I turn on 'nighttime mode' that makes the screen less blue, and try to avoid 'work' after midnight - that'll do, right?

If you don't want to faff with special settings on your devices, you could invest in blue light blocking filter glasses that you can pop on in the evening watching TV, or if you wake up in the night and fancy a brown through Twitter.

19. Have a third trimester walk about

Pregnant woman taking a stroll with her partner

Apparently, while tossing and turning will keep you awake, if you really can't sleep, it's a good idea to get up, have a little walk about, maybe a light read and then go back to bed.

Personally, if I'm up and about, the laptop will go on, but I'm going to put the Kindle by the bed from tonight.

20. Accept it as a normal part of pregnancy

Pregnant woman in field

Your baby won't suffer if you're a little sleep-deprived, so stop clock watching and just close your eyes.

If you sleep, you sleep, if you don't, you don't.

This is actually my favourite piece of advice as it stopped me worrying as much, which actually let me get more sleep!

Your ideas on how to sleep during third trimester

Admittedly, I'm still not getting much shut-eye as I'm still really uncomfortable, but some of these have helped a bit.

I'd love your tips. Have I missed any?

Pin these tips for later

Enjoyed this? Here are more great reads

Working in late pregnancy. 8 tips to make it work
Labour, pain relief and a whole lot of guilt
Little Miss J’s birth story
Let’s hear it for dads in the labour room
Birth plan – essential or pointless?

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  1. Justin Hardwick says

    June 02, 2018 at 9:11 am

    First of all i would like thanks to you for your pregnancy. You bring up here some essential tips of pregnancy sleep. I’ve been looking for this type of mattress. Thanks for the sharing such kind of helpful article with lots of information. Finally best wishes for you and your upcoming baby. Have a safe pregnancy.

    Reply
    • Emily Leary says

      June 08, 2018 at 9:29 am

      Thank you! This brought back lots of memories! I'm so glad that you enjoyed the article. My pregnancy went well and we have a gorgeous little sister for JD!

      Reply
  2. Annalisa says

    March 31, 2017 at 3:38 am

    Instead of a wedge, I've used a squishy stuffed animal. Not sure it's any better or worse, but it works for me...sometimes.

    Another one I do--which is definitely aided by the culture I live in where a pregnant woman isn't supposed to really do anything--is just not put an alarm. So, the nights when I don't get to sleep until 2 am and am almost in tears because of how tired I am? Big deal. I'll just wake up at 9 or 10 the next morning. I moved my cleaning lady (again, see culture) to the afternoon; so I don't even have to wake up and worry about washing the dishes before she gets there. (I don't care what I am and am not supposed to do and how pregnant I am; I'm a perfectionist when it comes to having clean dishes.)

    Reply
  3. rex says

    May 28, 2016 at 2:41 pm

    Thanks a lot for sharing I’ve been looking for this type of mattress with such a texture that support body well.Thanks a lot for sharing I’ve been looking for this type of mattress with such a texture that support body well.

    Reply
  4. Andee says

    May 14, 2016 at 4:51 pm

    So, a pillow under the bump doesn't work for me (too high, adds too much pressure, etc), but just last night I tried bunching the comforter under the bump, and that worked REALLY well... so I think I may just steal a few baby blankets to have more control over how much fabric is under the bump!

    Reply
  5. Katie says

    January 27, 2016 at 2:07 am

    The humidifier may sound like an expensive luxury, but the truth is it will help out baby as well once those runny noses kick in. This is my 3rd and I find it really helps. Plus you only have to buy it once and will will be an asset for years.

    Reply
  6. Mel says

    May 29, 2015 at 11:20 pm

    Oh wow, I didn't even realise you were pregnant Emily! Congratulations. Such exciting times ahead! X

    Reply
    • Emily Leary says

      May 29, 2015 at 11:45 pm

      Heh, thanks - I'm not pregnant now. This was 2011. It's just always such a busy post - especially in the middle of the night! :)

      Reply
  7. Emma Benson says

    November 28, 2014 at 9:33 am

    Hello Emily. This is EXACTLY what you need! I invented it after finding I couldn't sunbathe on holiday. Terrible reason I know, but it had never occurred to me before being pregnant that a holiday is just not a holiday with a big bump! After two pregnancies and both times joking that I just needed a lilo with a hole in it, I decided that if I wanted one then surely others would and hey presto the holo -the lilo with a hole was born!
    It is now used worldwide for sleep, relaxation, pregnancy massage, yoga and of course sunbathing!
    Please do take a look, I am sure you will love it.

    Best wishes
    Emma

    Reply
  8. jessica says

    November 02, 2014 at 8:04 pm

    Ooh, and lavender essential oil from doTerra.....amazing stuff.

    Reply
  9. jessica says

    November 02, 2014 at 8:01 pm

    I feel ya. I'm 32.5 now and my great help has been my foam topper but mostly a feather pillow. Its easily moldable, contours straight around my belly, making for the perfect support without the gradual discomfort of a normal pillow.

    Reply
  10. LoyiaWhite says

    August 28, 2014 at 7:43 pm

    Also shut the cat dog or any other pet out of your room and turn your phone to vibrate or silence. Also having someone put grease on squeaky doors and fixing anything that is loud in your house. These are some things that have helped me sleep better.

    Reply
    • Emily Leary says

      August 28, 2014 at 8:56 pm

      Great additions - thanks!

      Reply
  11. Helen Bogun says

    September 07, 2011 at 3:52 pm

    have no real tip for you.
    but i truly remember the worries nearly 15 years ago … i found myself sometimes wandering the living room with my cat close to my foot. he was happy, i was grumpy …
    anyway they say these problems help you to prepare for the really sleepless nights when baby has finally arrived.
    so good luck

    not sleeping in general: try a hot or warm milk with honey before bedtime and when being in bed, and being really warm and comfy … put on some wet woolen socks and an additional dry pair above them … helps me now and then

    Reply
    • Emily says

      September 07, 2011 at 8:07 pm

      Thanks Helen - the sock one is definitely a new one for me!

      Reply
  12. David Bennett says

    September 07, 2011 at 3:24 pm

    I read recently that laptops emit blue light and that this is a trigger to stay awake. So my additional tip would be to turn off the computer when daylight ends

    ;-)

    Reply
    • Emily says

      September 07, 2011 at 3:28 pm

      Yikes, is that true?! Well it can't hurt to give it a go. Probably tougher to stick to in the winter months though ;)

      Reply
      • David Bennett says

        September 07, 2011 at 3:32 pm

        Yes, it's true!

        http://www.telegraph.co.uk/technology/news/7731807/Using-laptops-or-iPads-just-before-bed-increases-risk-of-insomnia.html

        Reply
        • Emily says

          September 07, 2011 at 8:08 pm

          Good grief! I'd better shut down!

          Reply
          • Phoebe says

            January 30, 2015 at 7:26 pm

            Try looking up flux, it is a program that tints your screen at night to cut down on the blue light.

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