At 30 weeks, it is not uncommon to suffer from sleeping difficulties. Back pains, frequent urination, leg cramps and heartburn all contribute to insomnia. A lack of sleep can cause fatigue, nausea and irritability.

To avoid insomnia, try following tips:

Exercise at your own pace. If you can, adhere to a light exercise regimen since this will promote healthy brain circulation that helps induce sleep.

Sleep with pillows. While you sleep on your left side, prop as much pillows as you can - behind your back, between your legs or below your belly. Try to use special pregnancy pillow, which provides equal support for back and tummy.

Early to bed, early to rise. This adage is true for pregnant women. Sleeping late at night can disrupt a regular sleeping pattern which is more stressful for you and your baby.

Take a nap daily. Even a 15-30 minute power nap does wonders. This will give you bursts of energy so you don’t feel too tired.

Eat sleep-inducing food. Food naturally containing tryptophan, such as walnuts, cheese, tofu and chicken are best eaten at night. Experiment what makes you sleep better.

You can experiment and find out which method works best for you.