When you’re expecting, it can start to seem as if the amount of quality sleep you get reduces with every millimetre your belly grows. But at the same time, with all that talk of sleepless nights, you’ve never been keener to fill up your sleep bank with precious zzzs. The good news is, there’s lots you can do to help yourself get a decent night’s rest:
Invest in a supportive pillow. A pregnancy pillow can work wonders for helping you feel more comfortable as you sleep. Yes, they look odd and take up a bit of space, but these are specially designed to support your bump, hips and back so it’s easier for you to drift off without being woken by aches and pains.
Switch to a lighter duvet. A noticeable change during pregnancy is having a raised body temperature. If you’re feeling a bit warm or are starting to wake up with the sweats, switch to a lighter duvet that will give you all the comfort you need without causing you to overheat.
Listen to a relaxation track. There are loads of chill out tracks for pregnant women that you can download for free online. Hypnobirthing audio tracks can be especially useful for helping you unwind and slip back into a deep slumber.
Have a bedtime snack. “A common complaint during pregnancy is waking up feeling ravenous during the night,” says Boots Nutritionist Vicky Pennington.
This can be frustrating when you really could use the rest, so make wake ups easier by keeping snacks to hand at bedtime.
“'What you eat and drink can affect how you sleep. Try not to go to bed feeling hungry but don't have a large meal just before bedtime either. Try 'snooze foods' rich in the amino acid tryptophan - a banana, low fat yoghurt, bowl of oat cereal and milk, turkey or cheese sandwich or milky drink will make an ideal snack before bedtime.”
Combat heartburn. As if being heavily pregnant isn’t uncomfortable enough, it’s also common for heartburn to join the party of annoying symptoms in your third trimester. 
Also called acid indigestion or acid reflux, heartburn is a burning sensation in the chest that’s caused by a combination of hormonal and physical changes in your body,” says Boots Pharmacist Angela Chalmers.
Specifically, as your bump grows, it squishes the abdominal cavity, which pushes stomach acids up into the oesophagus. This is what causes the burning sensation. You can’t get rid of it entirely but you can minimise the discomfort by avoiding large meals, especially before bedtime and sleeping propped up to aid digestion. Ask your pharmacist for an over-the-counter antacid – they will be able to advice on medicines that are suitable to take while pregnant.” Medicines can harm the unborn baby. Speak to your doctor or pharmacist before taking any medicines in pregnancy. 
Wind down with a bubble bath. Pregnancy is the perfect reason to indulge yourself, so think about introducing an evening bath to help you unwind.
Soaking in the tub can work wonders in helping you relax – which is exactly why we bathe our children before bed – and there are so many calming bubble baths available that you’ll be spoilt for choice.
“Remember that some essential oils should be avoided in pregnancy so check with your pharmacist that your bubble bath of choice is suitable before buying,” says Angela.
Get your to-do list in order. If you’re lying awake worrying about your ‘to-do,’ list then pledge to get organised. Pack your hospital bag with all the essentials you’ll need, such as miniature toiletries, breast pads and maternity briefs. Next, stock your baby’s changing bag with enough nappies, wipes and onesies to get through those first few days. It really will take a load off your mind and, with any luck, you’ll sleep all the better for it.