You might be wondering what you can do to get a good night’s rest. We have some suggestions that might help you get the sleep that you desire.

Pillows are a good way of getting more comfortable in bed. Putting one pillow under your tummy and another pillow between your legs helps to support your lower back and it might make sleeping on your side more comfortable. There are special pillows made for pregnancy so make sure you keep your eyes open for:
Single or double pregnancy wedge: This wedge-shaped pillow supports your tummy when you lie on your side and can ease back pain. The double pregnancy wedge is two pillows, attached with adjustable tabs.
Full-length body pillow: These pillows are at least 1.5 metres long and are designed to support your back and cradle your belly.

What you eat and when you eat it can affect the quality of your sleep. You might benefit from not eating a big meal or anything spicy before bedtime, because they’re likely to cause heartburn and indigestion in the night.
A warm, milky drink or a herbal tea may help you to unwind as part of your bedtime routine, because you associate it with sleep.
A light snack that contains carbohydrate and protein would also contain a sleep-promoting amino acid called tryptophan is also a good idea if you can stomach it. Something such as cereal with milk or cheese and crackers. Don’t take any tryptophan supplements though, they’re not safe in pregnancy.
If you’re struggling with headaches, you could be suffering from low blood sugar. As long as you’re not prone to indigestion, try a light, high-protein snack such as scrambled egg, beans on toast or a peanut butter sandwich are good options.

Try practising some of these simple techniques to help you relax.
Yoga and stretching: As well as helping you to relax, yoga and stretching will help keep you toned and flexible. You can find yoga poses that are safe to practise during pregnancy online. Many gyms and health clubs also offer yoga classes, especially designed for pregnant women.
Massage: A calming massage can work wonders on tense or tired muscles. Ask your partner to give you a foot, hand or neck massage at home. It’s the perfect way to calm down before bed. If you choose to visit a professional massage therapist, make sure he or she is experience in working with pregnant women. A professional therapist should use a table and pillow that’s comfortable for your growing bump.
Deep Breathing: Breathing deeply and rhythmically can ease any tension in your muscles and lower your heartrate, helping you to fall asleep.

Regular exercise during pregnancy makes you healthier in mind and body. It can help you to sleep more deeply too. It’s best that you don’t exercise too hard within 4 hours before going to bed. Working up a sweat close to bedtime can affect your natural sleep cycle.

Herbal remedies: It’s fine to drink most herbal teas, as long as you don’t drink too much. A cup of camomile tea before bed may help you to drift off at night. Other herbal remedies may not be safe for pregnancy, though. Please be cautious with herbal teas and speak with your midwife before trying any remedies.
Aromatherapy: Aromatherapy oils are powerful, concentrated plant extracts. If you’re healthy and use them sparingly, it is safe to use some essential oils during your pregnancy. Many mums-to-be find oils helpful for easing pregnancy niggles such as backache, nausea and swollen ankles. Inhaling a few drops of common lavender, camomile or ylang ylang oil on a tissue may help you to relax and sleep at night. Talk to your GP or midwife before using essential oils. It’s also best to wait until you’re past your first trimester of your pregnancy.

It’s safest not to take sleeping pills now you’re pregnant. Always talk to your GP or midwife before taking any medicines, including over the counter remedies.

You might find that taking a quick nap in the day helps, but don’t sleep for longer than an hour. Time your naps carefully. If you nap too late in the day, it might affect your sleep at night.