Week 29: Why side-sleeping matters

Your baby — about the size of a sweet potato — is filling out, with soft white fat forming under the skin and a head growing to make room for that fast-developing brain. They may even be settling into a favourite position.

One genuinely important thing this trimester: sleep on your side, not your back. From 28 weeks, Australia’s Safer Baby Bundle recommends side-sleeping because research shows it lowers the risk of stillbirth. Either side is fine — and if you wake up on your back, just roll over; it’s the position you fall asleep in that matters most. A pillow behind your back or between your knees makes it easier.

Getting comfortable is its own challenge now, with night-time trips to the loo and pelvic pain adding to it. Be kind to yourself about broken sleep — it’s the body’s odd way of preparing you for what’s ahead.

As your bump dominates more of your day, comfort becomes the name of the game. Heartburn, restless legs, leg cramps and getting up to wee through the night are all common now — eating earlier, gentle stretching before bed, staying hydrated and that wall of pillows all help. None of it means anything is wrong; it’s simply your body making room. Try to nap or put your feet up when you can, because banked rest takes the edge off the broken nights.

It’s also a good week to be kind to your relationship and your headspace. The third trimester can be physically draining and emotionally up-and-down, so protect small pockets of time with your partner, and don’t bottle up worries about the birth or the change ahead. Talking them through — with your partner, a friend, or your midwife — tends to shrink them.

If you ever need to talk through a worry — or you’ve experienced loss before and these weeks feel heavy — SANDS offers compassionate support on 1300 072 637.