Getting a good night’s sleep is tough at the best of times.
Imagine having a baby wriggling around inside too, all while you’re trying to doze off.
A pregnancy pillow can help, both for the comfort of the new parent and even for the benefit of the baby’s health.
Though that’s not the only way to improve your quality of sleep.
Why should you use a pregnancy pillow?
Dr Lindsay Browning, a chartered psychologist and sleep expert at Trouble Sleeping, tells Metro.co.uk: ‘A pregnancy pillow is a helpful support during the night to keep your body in the correct comfortable shape despite your growing baby bump.
‘It’s advised that a pregnant person sleeps on their side rather than on their back after 28 weeks of pregnancy to reduce the risk of stillbirth.’
The MiNESS charity commissioned a study in 2017 which showed a 3.7% increased risk of stillbirth in people who slept on the back during pregnancy.
Dr Browning adds: ‘This risk was reduced by sleeping on your side and it did not matter which side you slept on according to the research – which could save 130 babies’ lives per year.
‘A pregnancy pillow can help pregnant women sleep on the side comfortably through the night.’
The best way to use it is simply to position it under and around your side, adjusting it to increase comfort levels.
How can you boost sleep quality while pregnant?
Dr Browning says other tricks can have a positive impact on sleep too, aside from using a pillow.
‘It is normal for your sleep to be affected during pregnancy due to the hormonal fluctuations,’ she says.
‘You may experience discomfort during the night due to heartburn in pregnancy or even nausea.
‘Also, as your baby grows they may physically press on your bladder meaning you need to go to the toilet more frequently and you may find your sleep disrupted by the need to go to the toilet during the night.
‘You may feel more tired than usual whilst pregnant, so don’t feel bad about increasing your usual time in bed to get extra sleep at this time.’
How to sleep well while pregnant
- ‘Many women experience Restless Leg Syndrome (RLS) during pregnancy. This is an uncomfortable sensation in your legs as you try to sleep, making you want to move them. A warm bath before bed or massaging the legs can help.’
- ‘To minimise heartburn as you try to sleep, avoid spicy foods or large meals late in the evening.’
- ‘Yoga before bed is a great way of relaxing the body and mind ready for sleep. You could try some yoga for pregnancy specific classes. Daytime exercise may help improve sleep at night, but obviously moderate it for your pregnancy.’
- ‘Keep cool during the night by wearing light natural fibre clothing and keeping a bedroom window open. When we are too hot it can be hard to sleep and women are likely to feel hotter during pregnancy.’
- ‘If you are struggling to sleep well at night due to pregnancy, then don’t feel bad for taking an afternoon nap. Be mindful to sleep on your side even whilst taking a daytime nap during the last trimester.’
- ‘Don’t avoid drinking water completely before going to bed in order to try to avoid the night-time toilet trips, because you need to stay hydrated. Rather than eliminating water altogether in the hours before bed, drink small amounts in the evening to keep you hydrated and go to the toilet just before getting into bed.’
– Dr Lindsay Browning
Do you have a story to share?
Get in touch by emailing [email protected].
Source: Read Full Article