How to Get Better Sleep in Your 3rd Trimester

Let’s be real—third trimester sleep is a whole different beast. Between the belly, the baby kicks, the bathroom breaks, and the racing mind... it's no wonder you're feeling a little (or a lot) exhausted. If you’re lying awake wondering “Is this just how it is now?” — take a deep breath. You’re not alone, and there are ways to get more restful sleep.

Here are 5 simple and realistic ways to make sleep more doable in the final stretch of pregnancy:

1. Block Out Every Last Bit of Light

As your body prepares for labor, it’s more sensitive to light—even the tiniest glow from a phone charger can disrupt your melatonin production.

Try this: Invest in blackout curtains or a sleep mask. Darkening your space fully helps signal to your brain: “It’s time to sleep now.”

2. Use White Noise to Drown Out the World

Every creak, car horn, or shift in your partner’s position can feel like a personal attack when you’re finally drifting off. White noise helps smooth over those interruptions.

Tip: Try a white noise machine or a sleep sounds app (Spotify and Apple Music have great ones!). Some moms even love using a fan for the dual benefit of air circulation and sound.

3. Magnesium = Magic

Magnesium is a pregnancy-safe mineral that can help with sleep, anxiety, and even leg cramps (win-win-win).

Try this: Rub magnesium lotion on your legs or shoulders before bed, or sip a warm mug of magnesium tea (check with your doctor first, of course).

4. Find Your Pillow Setup

No two pregnant bellies are the same—and neither are sleeping positions. Some moms love a full-body pillow, others prefer a wedge under the bump or between the knees.

Our pick: Try a U-shaped body pillow or a pregnancy wedge for customizable comfort.

5. Wind Down Before You’re Exhausted

Scrolling TikTok until your eyes burn isn’t exactly soothing (no judgment). Create a 10-minute wind-down routine to tell your body: "We’re powering down."

Ideas:

• Gentle stretches
• A warm shower or bath
• Reading a few pages from a light book
• Spritzing a lavender pillow spray

6. Make Your Set-Up Cozy  

We recommend a Chenille blanket. There is quite literally nothing more comfortable to snuggle up with when you are having a hard time sleeping than this blanket. Bonus: get it in your favorite color to ensure obsession.  

Bonus: Give Yourself Grace

Some nights, sleep just won’t happen—and that’s okay. The goal isn’t perfect sleep, just better sleep. Rest when you can, nap if needed, and remember: this won’t last forever. You're in the home stretch.