3 Tips to Sleep More Comfortably During Pregnancy

Brian Acton

When you’re expecting a new baby, people love telling you how much your newborn is going to disrupt your sleep. But pregnant women start having sleep issues well before the baby is delivered. Aches, pains, hormone changes, leg cramps, and a growing belly are just a few of the issues that conspire to keep you up when you’re pregnant.

While there’s no one-size-fits-all solution to sleep issues caused by pregnancy, you can take some steps to avoid common sleeping issues and (hopefully) experience a better night’s sleep. Here are three tips to sleep more comfortable during pregnancy.

1. Sleep On Your Side

Sleeping on your back can lead to back pain, respiratory problems, low blood pressure, and digestion issues because your belly is resting on your intestines and blood vessels. Sleeping on your stomach will naturally become more uncomfortable as your pregnancy progresses.

That’s why it’s better to sleep on your side. If you aren’t used to this position (or if you are a side sleeper but you’re still uncomfortable) there are a few things you can do to get more comfortable.

• Placing a pillow between your legs will help relieve pressure on your lower back, hips, knees, and ankles and keep you more comfortable. The Leg Spacer Positioning Support Pillow is contoured to your legs to stay in place and move right along with you.
• Place a small pillow under your belly to keep it lifted and comfortable along with the rest of your body.
• If you want to keep yourself from rolling onto your back when you’re asleep, put pillows behind you to prevent falling on your back.

2. Avoid Leg Cramps

Leg cramps are common for pregnant women, and unfortunately they often occur at night in the second and third trimesters. The exact cause isn’t clear, but there are some things you can do about it.

• Stretch your calves before bed to help loosen up your muscles before bed.
• Regular exercise may help stave off leg cramps. While you’re probably not going to run a marathon in your third trimester, regular exercise is generally safe and can also help you to get a deeper sleep.
• Staying hydrated by drinking enough water can help prevent cramps.
• Massages can help loosen up your muscles to avoid cramps and can also come in handy after a cramp hits to keep it from returning. The Jeanie Rub Variable Speed Massager can help reduce pain, muscle tension, and stiffness.

3. Get the Right Pillow

There are a lot of pillows out there, and the one you used before you were expecting might not be getting the job done any more. Make sure you’ve got a pillow that provides you enough support, keeps you comfortable, and ideally helps you get a better night’s rest.

• It’s important to get proper head and neck support when you sleep. If your pillow is too flat or too thick, you may end up spending a lot of time tossing and turning, which can get even worse when you’re pregnant. The ideal pillow will provide the level of support you need, helping you avoid back and neck pain and get you a better night’s sleep. Our Adjust-a-Loft Pillow can be filled and emptied to your exact specifications (maximum fill is usually best for side sleeping).
• Is heartburn or acid reflux keeping you awake? Sleeping with your upper body elevated uses the power of gravity to keep your stomach acid from flowing back into your esophagus. While it may take some getting used to, our bed wedge can help relieve symptoms of acid reflux, heartburn, snoring, sleep apnea, and more.
• The Deluxe Knee Wedge can keep your legs elevated comfortably, promoting better circulation and alleviating tension in the lower back. It will help take the pressure off your sore knees, reducing knee pain.

In Closing

There are many side effects of being pregnant that will work together to keep you awake at night, and they can’t all be waved away by a single product, exercise, or tactic. But taking steps to ensure you’re as comfortable as possible and avoiding common issues that keep you awake can make a difference in the quality of your sleep, and help you get as much rest as you can before the baby arrives.

Sources:

https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/sleeping-positions-while-pregnant/

https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/leg-cramps-during-pregnancy/faq-20057766