When should I sleep during pregnancy?

If you can, nap during the day and get some early nights during the week. Avoid tea, coffee or cola drinks in the evening, as the caffeine can make it harder to go to sleep. Try to relax before bedtime so you're not wide awake. Relaxation techniques may also help, ask your midwife for advice.

Bump-friendly sleep positions

The safest position to go to sleep is on your side, either left or right. Research suggests that, after 28 weeks, falling asleep on your back can double the risk of stillbirth. This may be to do with the flow of blood and oxygen to the baby.

Do not worry if you wake up on your back – the research looked at the position pregnant people fell asleep in, as this is the position we keep for longest. If you wake up on your back, you can just turn over and go to sleep again on your side.

You can try supporting your bump with pillows and putting a pillow between your knees.

Plan your snooze time just like you do your meals or your day at the office, and nap as often as possible. "It's best to nap between 2 p.m. and 4 p.m.; otherwise you'll have trouble falling asleep at night."