A good night’s sleep can be hard to come by during pregnancy.

Whether it’s heartburn, constant trips to the loo, baby on the move or just your bump getting in the way, there are a whole host of niggles that keep mums-to-be awake at night.

Here are a few ways to help you get some much-needed shut-eye: 

1. Avoid caffeine (tea, coffee and cola drinks) near bedtime.
2. Try keeping your fluid intake to the daytime, to avoid those endless toilet breaks.
3. Avoid large meals before bedtime, you’ll find it hard to settle with your digestive system in full swing. However, a warm milky drink and some oatmeal biscuits can keep your blood sugar level up. 
4. Wind down before you try to sleep – try a warm bath, reading, listening to some soothing music.  
5. Exercise can help you sleep better, but if you do too much just before bed you might feel more ready to get up and go than relax for the night. Keep your workouts for late afternoon or at least four hours before you go to bed. 
6. Bump taken over the bed? Try putting pillows between your legs and under your bump, or using a specially designed pregnancy pillow to support your tummy. 
7. If you really can’t sleep at night, take a nap during the day. Forty winks might mean you go to bed later, but at least you’ll be getting the rest you need. 
8. Don’t read or watch television in bed – keep the bedroom for sleeping in. 
9. If you’re losing sleep because you have worries or problems, tossing and turning won’t help. You’re better off active, so read a book or have a bath and tackle your restlessness head on.