Sleeping Techniques for Finding Slumber in the Third Trimester

pregnant couple

Anxiety Be Gone

Pregnancy is a stressful time. Keeping anxiety in check will help you feel better and find more sleep. First, try some meditation. I’m not saying you have to sit with your legs crossed. (Face it. At this stage of the game, chances are you can’t.) Rather, sit in a restful area. (e.g. On your bed with your back against soft pillows.) Close your eyes, and breathe in and out. Listen to your breath. Clear your mind. Push negative thoughts out. Focus on a word, or phrase, and breathe. Just five minutes of meditation a day can reduce stress levels.

Purchase numerous pillows for cuddling. Sleep on your side, and place a pillow between your knees.

Soak in a warm tub. The March of Dimes recommends using warm water to help create a feeling of relaxation prior to getting into bed. Because your sense of balance may be off, take it easy getting in and out of the tub. Play soft music, light candles, and close your eyes.

Use music with soft tunes and nature sounds. The sound of water cascading down a rock can bring your mind a feeling of calm. Ditch the TV right before bed. Studies have shown it works as a stimulator and can make sleeping through the night even harder.

Snuggle Up

Once in bed, use props to help you sleep more comfortably. Purchase numerous pillows for cuddling. Sleep on your side, and place a pillow between your knees. Tacking additional pillows behind your back creates a stable wall, so you don’t feel like tipping over backwards in the middle of the night.

{ MORE: Positional Asphyxia: What You Need to Know }

Ellyn Small says that one of the most frustrating times for her, during pregnancy was not being able to sleep on her stomach. “I’ve never been comfortable on my back or side because my pillows didn’t support my head or neck in a way that let me relax and drift off to sleep,” she says. Try something like a memory foam pillow to help alleviate stress on your neck and back.


What do you think?

Sleeping Techniques for Finding Slumber in the Third Trimester

Tell us what you think!


  1. Erika Rivera says:

    I am also in my third trimester and I have a really hard time sleeping. I usually sleep late and wake up early in the morning.

  2. Nancy says:

    To be honest I’m on my third trimester and there’s no one good technique that helps me to have more than 2-3 hours of sleep at once. I try different ways and positions (that sounds dirty lol)but I just take several naps and that way I don’t feel like a wreck during the day.

  3. Mariely says:

    I’m not quiet in my 3rd trimester yet, but I’m having a lot of trouble sleep comfortably thru the night. I have insomnia and sleep apena. I’ve tried natural sleep aids but nothing is helping. My body pillow only does so much. What else can I do? Is Unosom, doubt I spelled it it. Is it safe for pregnant women?

    • Heather says:

      Unisom is safe during pregnancy. My doctor has me on it for help with sleeping. If you’re worried ask your doctor.

    • Megan Klay says:

      Hi Mariely – You could try a relaxing stretch routine before bed, sandalwood essential oil is also a sleep aid and is safe during pregnancy, chamomile tea will also help to relax you and is safe during pregnancy. Have you tried a noise machine or something similar? I hope these suggestions help! 🙂

  4. mommy nhoj says:

    That huggable pillow and extra pillow for my legs has helped a lot

  5. LIZ says:

    the only thing i didnt like was have to wake up during the middle in the night to go to the bathroom

  6. I liked this article because as for myself just like other pregnant moms in our 3rd trimester it gets painfull an uncomfortable to to the gas and indigestion. I learned to take a walk or do inside chores and make sure to elevate my body at night or when laying down.

  7. Desiree says:

    My sleeping position is okay, what keeps me up at night is heartburn, its horrible. Between that and having to use the bathroom, I am up every hour on the hour. This has been the toughest part of my pregnancy.

  8. Shannon says:

    If you miss being on your tummy, then take a bath and float tummy down. That also helps with making sure baby is on the left side.

  9. gfeld says:

    I did not know it was okay to take a bath at this stage because ones cervix might be open and i thought it can bring on labor.

  10. Jazmyne says:

    its hard for me to sleep because I toss and turn im just so used to sleeping on my stomach that sleeping on my sides and back feels weird to me

  11. Tina says:

    good advice. Yes I have noticed that it has been harder to get comfy to fall asleep now compared to my second trimester. I use 2 body pillows one of them is L shaped and I use that one for my head and some support on my upper back, then the second one I put in between my knees and somewhat bending to support my lower back. Needless to say it takes awhile to re position throughout the night but seems like it’s the only thing that somewhat helps.

  12. Darlynn says:

    It’s been hard on me to sleep comforably because I kept using a restroom every 5 to 10,15 minute every days and nights

  13. samantha says:

    Ive always been a tummy sleeper so im having trouble with that… but a pillow between my legs has been my go to lately

  14. Dario says:

    oh she has plenty pillows she needs them I guess

  15. Marilyn says:

    It seems like sleeping on a memory foam mattress helps with that. It helped me, but I didn’t want to risk hurting the babe so I just did it once lol

  16. Marilyn says:

    I miss sleeping on my stomach. I can’t wait until I finally can! 🙂

  17. Is there a pillow out there that allows for resting on our stomachs?

  18. katherine says:

    I didnt have any trouble sleeping at all!

  19. ErinF says:

    I was fine with just a pregnancy body pillow until about week 34, when the belly really started to pull, and my hips started getting sore (and swollen on the side I’m lying on) even with the pillow between my knees. Lying on my back, even in a supported, reclining position, makes me feel like my lungs and abdominal organs are being crushed. I’ve found that a pillow under the hips while side-lying keeps me better aligned so that I don’t wake up in pain as often. I’m very much looking forward to being able to sleep on my back and stomach again in a few weeks!

  20. Stephanie says:

    I have scoliosis and the thought of my baby being on my back and blatter is soo uncomfortable I honestly can’t wait to see my son’s lil face I know it would be as exciting as it was for my daughter 9yrs ago and it was the most wonderful thing but I just wish I could get enough sleep because I know im a need it once he is here and I try napping but it still doesn’t seem to work thankfully I have my husband that would help me threw once the baby is here:-) 🙂

  21. Mama says:

    Waaawaaawaa I have a bad back already and had surgery about a year ago so sleep now this late in my pregnancy is very difficult. I have lots of pillows and never sleep flat on my back. A little tithe side or all the way to the side with a pillow between my knees seams to do the trick. Plus a flat pillow under my belly and one to support my arm. Not to mention that I invested in a memory foam pillow for support under my neck which I didn’t like at first but now can not go without. When they say use lots of pillows they mean lots of pillows right 🙂 not to mention I still have to pee at least every hour. I have found that reading a book when I go to bed helps me keep my mind clear or all the other random things that usually would keep me awake and tends to be like meditation to me it definitely puts me to sleep. I always go to bed on a full tummy and take some tums to keep the heartburn from waking me up. Plus It took a while but I have to have the temp in the house just right or that’ll wake me up too. Lol so much to think about. Just some food for thought I guess. Hope this helps someone out there

  22. Maleyah says:

    I need LOTS of pillows to sleep and I have a body pillow as well but I use about 4 pillows and I steal my boyfriends while he is sleep lol

  23. litzhanel says:

    i use a pillow to sleep better !!!

  24. Janice says:

    I slept with a pillow between my knees, In fact I still do, all these years later.

  25. mgenoble says:

    I’ve been tossing and turning for the same reason. I found last night that placing a small pillow under my belly really helped. I guess it made it more comfortable for my little one. Lol.

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