Louise 
How to Sleep Better in the Third Trimester
(How to sleep better in the third trimester – Even When It Feels Practically Impossible)
Let’s be honest—sleep in the third trimester can feel like a cruel joke when trying to sleep better.
You’re exhausted, but your brain won’t switch off, and your bump is heavy. Learning how to sleep better can help when your hips ache and bladder has a schedule all its own… and let’s not even start on the dreams (or the snoring partner next to you!).
The truth? You’re not alone. Most pregnant women struggle with sleep during this third trimester—but that doesn’t mean there’s nothing you can do.
Here are my top midwife-approved tips for sleeping better in the third trimester (or at least making the whole thing a bit more bearable):
1. Get Comfy—Whatever It Takes
If it takes four pillows, a duvet rolled into a sausage, and one leg hanging off the bed to get comfortable—so be it.
Sleeping better in the third trimester involves side sleeping (ideally your left) to support circulation, and try a pillow between your knees, one behind your back, and another under your bump.
Pregnancy pillows can be helpful, but you don’t need to spend a fortune. Strategic pillow thievery works just as well. Have a look at our favourite pregnancy pillows here
2. Wind Down Like It’s a Ritual
Your brain and body need help shifting into sleep mode, especially in the third trimester. A predictable wind-down routine helps signal that it’s time to rest.
Try this:
- Turn off screens an hour before bed
- Take a warm bath or shower
- Rub in a soothing oil (my Pregnancy Massage Oil is perfect for this)
- Dim the lights
- Do some gentle breathing or hypnobirthing relaxation tracks
This isn’t about being perfect every night—just creating a calming environment that invites better sleep.
3. Eat Smart, Sleep Better
Heartburn is a real sleep saboteur in late pregnancy. To sleep better in the third trimester, try eating dinner earlier, avoid spicy or acidic foods in the evening, and stay upright after meals.
Keep snacks light before bed—think oatcakes, bananas, or a small bowl of cereal. Going to bed too hungry (or too full) can make sleeping harder during the third trimester.
4. Manage the Midnight Wake-Ups
If you wake up and can’t get back to sleep, don’t panic. The more you stress about it, the harder it gets.
Instead:
- Sit up, stretch, or have a sip of water
- Do a short breathing exercise or listen to a relaxation track
- Try journaling or writing down what’s on your mind if it’s racing
And remember: broken sleep in pregnancy is totally normal, especially during the third trimester. It doesn’t mean you’re doing anything wrong.
5. Move During the Day (Even if You’re Tired)
It’s a vicious cycle—poor sleep makes you feel sluggish, but lying around all day can make it even harder to sleep at night.
Gentle movement during the day helps regulate your sleep hormones. Attempting to sleep better in the third trimester also involves activities like walking, swimming, yoga, or even a short dance to your favourite song in the kitchen.
Even 10 minutes can make a difference.
6. Go Easy on Yourself
You might not sleep like a log in the third trimester. That’s OK. Sometimes the goal isn’t a perfect night’s sleep—it’s just discovering how to sleep better reaches and worry a little less about the hours on the clock.
Can’t sleep? Rest your eyes. Nap when you can. Lie down in the afternoon if that’s when you feel most tired, especially in your third trimester.
Sleep will return—and so will energy. I promise.
Need a helping hand?
If sleep struggles are affecting your mood, making you anxious, or feeling unmanageable, learning how to sleep better in the third trimester is crucial. Reach out. You’re not meant to figure it all out alone.
You can find everything from Pregnancy Massage Oil to online workshops and expert advice at The Honest Midwife—because you deserve rest, comfort, and support, even at 3am.
