It’s 3 AM. You lie awake, turning from left to right for the fifth time, feeling the baby kick and wondering: Will I ever sleep again? You are not alone – 64 percent of all women experience exactly this in the third trimester. The good news: there are ways back to tranquility.

Watercolor illustration in soft twilight tones showing a pregnant woman in her third trimester sitting peacefully on a window seat at dawn, gentle morning light filtering through sheer curtains, her hand resting on her belly, surrounded by soft pillows in muted lavender and sage green, a steaming cup of herbal tea on the windowsill, distant city lights fading as the sky transitions from deep indigo to pale peach, capturing a moment of quiet hope and gentle anticipation, loose brushstrokes creating a dreamy, ethereal atmosphere

Why Your Body Can’t Find Rest at Night

Your body is doing something incredible right now – and it comes at a cost. In the third trimester, several factors come together that sabotage your sleep. The pregnancy hormone progesterone makes you tired but paradoxically disrupts your sleep rhythm and leads to frequent nighttime awakenings.

The physical changes are massive: Your uterus is growing rapidly, pressing on your bladder and stomach, relaxing muscles and ligaments. The result? Back pain, frequent urination, and heartburn – a combination that makes every night a challenge.

The Most Common Sleep Thieves at a Glance

  • Baby movements: Your baby becomes especially active when you settle down – typically just when you want to fall asleep.
  • Heartburn: Progesterone relaxes the sphincter between the stomach and esophagus, causing stomach acid to flow back.
  • Practice contractions: Braxton-Hicks contractions prepare your body for birth and can cause a hard belly at night.
  • Back pain: Extra weight, altered posture, and relaxed muscles strain your back.
  • Shortness of breath: The uterus presses on your diaphragm, making deep breathing difficult.
Educational watercolor infographic showing a side-view silhouette of a pregnant woman in third trimester with gentle anatomical overlay, labeled areas in English showing "Growing Uterus", "Pressure on Bladder", "Compressed Diaphragm", "Relaxed Esophageal Sphincter", soft medical illustration style with pastel pink, cream and light blue tones, clean simple labels with arrows, warm and reassuring visual approach, delicate watercolor washes creating a non-clinical, approachable educational image

8 Strategies for Better Sleep – Sorted by Effort

Not every tip fits every life. That’s why we’ve sorted these strategies by effort – from immediately applicable to changes that require some planning. Start with what feels manageable for you.

Immediately applicable (0-5 minutes)

1. Find the optimal sleeping position: By now, sleeping on your side is your best friend. Place a pillow between your knees, one under your belly, and one behind your back. This pillow fortress stabilizes your body and relieves your back and hips.

2. Elevate your upper body for heartburn: Place two to three pillows under your upper body or raise the head of your bed. Gravity helps keep stomach acid where it belongs.

3. The 4-7-8 breathing protocol: If you wake up at night, breathe in through your nose (count to 4), hold your breath (count to 7), breathe out through your mouth (count to 8). Repeat this four times. This technique activates your parasympathetic nervous system and signals your body: It’s safe to let go.

Watercolor scene of an African woman in late pregnancy lying comfortably on her left side in a cozy bedroom at night, multiple soft pillows supporting her body - one between knees, one under belly, one behind back, warm amber bedside lamp casting gentle glow, sheer mosquito netting creating dreamy layers, potted plants on nightstand, deep navy and warm terracotta color palette, peaceful expression on her face, capturing the essence of supported rest and comfort

With some preparation (10-30 minutes)

4. Establish a nighttime ritual: Start your ritual 60-90 minutes before bedtime. Dim the lights, take a warm (not hot!) bath with lavender, drink herbal tea, read a book. Your body learns: Now comes the rest.

5. Light evening meal: Eat your last big meal at least three hours before going to bed. If you’re still hungry later, choose light snacks like a banana, plain yogurt, or whole grain crackers. Avoid spicy, fatty, or acidic foods.

6. Gentle movement during the day: A 20-minute walk in the afternoon, pregnancy yoga, or swimming can work wonders. Movement reduces back pain, lowers stress hormones, and makes you healthily tired – but not right before bedtime.

Long-term investments

7. Optimize your sleeping environment: Invest in blackout curtains, keep the bedroom cool (16-18°C), ban screens from the room. A pregnancy pillow could be the investment of a lifetime – it supports your body in all positions.

8. Regular sleep times: Go to bed at the same time every night, even on weekends. Your circadian rhythm will thank you with easier falling asleep. Use a timer to remind yourself of your sleep routine – consistency is key.

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Your Emergency Plan for Sleepless Nights

Sometimes nothing works despite everything. Then it’s important not to stay in bed and struggle. After lying awake for 20 minutes: Get up, go to another room, do something quiet – read under dim light, listen to soft music, do gentle stretching.

Avoid bright light and screens. The blue light suppresses melatonin, your sleep hormone. When you return to bed, repeat the 4-7-8 breathing protocol. Be patient with yourself – your body is doing something extraordinary.

When to Seek Medical Advice

  • If you snore regularly and have breathing pauses (possible sleep apnea).
  • For severe, persistent back pain that doesn’t ease with position changes.
  • If sleep deprivation significantly impacts your quality of life or if depressed mood occurs.
  • For extreme heartburn that doesn’t respond to any measures.
Watercolor scene of an Asian woman in third trimester sitting cross-legged on a yoga mat in early morning light, hands resting gently on belly, eyes closed in peaceful meditation, large window behind showing cherry blossoms in soft focus, meditation cushions in muted tones around her, incense stick releasing delicate smoke, color palette of pale pink, soft jade green and warm beige, capturing a moment of mindful connection and inner peace, ethereal watercolor technique with gentle color bleeds

The Truth About Sleep in Pregnancy

Here’s the honest truth: Perfect sleep in the third trimester is rare. Your body is preparing for birth and the first weeks with a baby – even at night. That doesn’t mean you have to suffer, but it helps to have realistic expectations.

Every hour of sleep counts. Every strategy that gives you even 30 more minutes of rest is a win. Be gentle with yourself. You are already doing everything right by seeking solutions. This phase will pass, and with the right tools, you can make it more bearable.

Start tonight with a single strategy from this list. Maybe it’s the pillow fortress, maybe it’s the breathing protocol. Give it a week to take effect. Your body – and your baby – will thank you for every minute of rest you find.