You’re in the third trimester. You’ve made it through nausea, food aversions, mood swings—and now sleep becomes its own battle. Finding the best sleeping positions during the third trimester can feel like a game of trial and error. But don’t worry. There are safe, comfortable ways to rest that support both you and your baby.
Let’s walk through the most helpful sleep positions, why they matter, and how to make each one work for you.
Why Sleep Gets Harder in the Third Trimester
The Reality of a Growing Belly
Your baby bump isn’t just cute—it’s changing your centre of gravity. That makes old sleeping habits harder to keep.
Common Sleep Struggles in Late Pregnancy
- Back pain
- Heartburn
- Leg cramps
- Shortness of breath
- Frequent bathroom trips
Sound familiar? It’s not in your head. Hormonal changes and your growing uterus are working overtime.
Best Sleeping Positions During the Third Trimester: What You Should Know
The best sleeping positions during the third trimester are those that ease pressure on your organs, improve circulation, and reduce discomfort.
Left Side Sleeping (SOS: Sleep On Side)
Doctors recommend sleeping on your left side as the safest position in the third trimester.
Why?
- It keeps the uterus from pressing on the liver.
- It improves blood flow to the placenta.a
- It reduces swelling in your legs, feet, and hands.
Pro Tip: Bend your knees and keep a pillow between them for extra hip support.
Right Side Sleeping: Okay in Moderation
While the left side is ideal, the right side is still a good alternative—especially if switching helps you stay asleep.
- It’s better than sleeping on your back.
- Helps with circulation
- Can ease pressure if your left side gets sore
Still, try to spend more time on your left if possible.
Back Sleeping: Avoid After 28 Weeks
Sleeping on your back might feel natural, but in the third trimester, it’s risky.
- The weight of your uterus can compress your vena cava (a major vein)
- This reduces blood flow and may cause dizziness or low blood pressure.
- It may lead to snoring, breathing issues, or stillbirth in rare cases.
If you accidentally wake up on your back, don’t panic—just roll to your side.
Semi-Reclined or Elevated Sleeping
If you suffer from heartburn or shortness of breath, consider propping yourself up.
- Use a wedge pillow on r adjustable bed.
- Recline at a 30 to 45-degree angle
- Helps gravity keep acid down and lungs open
Ideal for:
- Twins or multiples
- High-risk pregnancies
- Late-pregnancy snoring or sleep apnea
How Pillows Can Make Everything Better
You don’t need to tough it out. Pillows are your best third-trimester sleep buddy.
Full-Body Pillows
- Support your belly, back, knees, and ankles all at once
- U-shaped or C-shaped pregnancy pillows offer wrap-around support.
Wedge Pillows
- Slide under your belly for a gentle lift.
- Place behind your back to stop rolling over.r
Between-the-Knees Pillows
- Keep hips aligned
- Reduce lower back pain.
Under-the-Bump Pillows
- Eases the pulling sensation when lying on your side
Experiment until you find your sweet spot. What works one night may change the next.
Tips to Improve Sleep During the Third Trimester
Even with the best sleeping positions, comfort isn’t just about posture. Let’s look at helpful habits:
Create a Wind-Down Routine
- Warm bath
- Lavender essential oil
- Prenatal yoga stretches
Watch What You Eat (and When)
- No big meals 2–3 hours before bed
- Avoid caffeine, citrus, and spicy foods late in the day.
Hydrate Early, Not Late
- Drink plenty—but cut back in the evening to reduce bathroom trips.
SafSleep Aids
- Maternity belts for back support during the day
- Warm compress for leg cramps
- Room-darkening curtains and white noise machines
Sleep Position Comparison Table
| Position | Comfort Level | Safety | Best For | Notes |
| Left Side (SOS) | ★★★★★ | ★★★★★ | Circulation, reducing swelling | Ideal position for most pregnancies |
| Right Side | ★★★★☆ | ★★★★☆ | Short-term comfort, changing sides | Okay, if you switch positions often |
| Back Sleeping | ★★☆☆☆ | ★☆☆☆☆ | Early pregnancy only | Avoid after 28 weeks |
| Stomach Sleeping | ★☆☆☆☆ | ★☆☆☆☆ | First trimester only | Not safe in later pregnancy |
| Semi-Reclined (Elevated) | ★★★★☆ | ★★★★☆ | Heartburn, twins, and breathing issues | Use wedge pillows or an adjustable bed |
FAQs: Best Sleeping Positions During the Third Trimester
1. Why is sleeping on your left side best during the third trimester?
It improves blood flow to your baby and kidneys, while reducing pressure on your liver and uterus.
2. What if I wake up on my back during the night?
Don’t stress. Gently shift to your side. Your body will usually wake you if something’s off.
3. Is it okay to switch sides while sleeping?
Absolutely. Alternating sides is normal and can relieve pressure and soreness.
4. Do pregnancy pillows really help?
Yes! They offer support to your belly, back, and hips—making side sleeping easier and more comfortable.
5. Can I sleep sitting up during the third trimester?
Yes, especially if you suffer from heartburn or shortness of breath. Just keep your head and torso supported.
6. When should I worry about sleep positions affecting the baby?
After 28 weeks, avoid back sleeping. Before that, most positions are fine unless your doctor says otherwise.
7. How many pillows do I really need?
Start with at least three: one for your head, one between your knees, and one to support your belly or back.
Conclusion
Getting restful sleep during the last trimester can feel like a full-time job. But learning the best sleeping positions during the third trimester can help ease discomfort, support your growing body, and protect your baby’s health.
Focus on sleeping on your left side, use pillows to support your curves, and create a routine that helps your body wind down. Sleep may be interrupted, but it doesn’t have to be miserable.
