As your bump grows, finding a comfortable position in bed can feel like a nightly puzzle. Your back aches, your hips feel sore and turning over takes real effort. A few changes can help you get more comfortable as your body changes.

Side sleeping

From around 28 weeks, sleeping on your side is recommended. Research has found that going to sleep on your back in later pregnancy is linked with a higher risk of stillbirth, while going to sleep on your side is linked with a lower risk. If you wake up on your back, that’s okay. Simply turn onto your side.

Pillows can help

Pillows can make side sleeping more comfortable. You could try one between your knees to support your hips, one under your bump, or one behind your back to stop you rolling. A long pregnancy pillow can do all three at once.

Turning over

Turning over can feel harder as your bump grows. Bending your knees, keeping them together and rolling your whole body at once can make it easier on your back and pelvis.

Other things that can disturb sleep

Heartburn, leg cramps and needing the toilet are all common in pregnancy. Raising your head and shoulders a little may help with heartburn. Gently stretching your calf by making ankle circles may ease a cramp.

Moving in the day

Staying active during the day may help you sleep better at night. Gentle walking is a good option for most people.

Something to try this week

Try a pillow between your knees when you lie on your side, and notice how your hips feel in the morning.

What to take away

• Go to sleep on your side from around 28 weeks.
• Use pillows between your knees and under your bump.
• Roll your whole body at once when turning over.
• Stay active during the day.

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