If you are, or ever have been an expecting mother, you probably know the struggle of getting some shut eye with your growing bump. Nights are spent tossing and turning as you wrestle to get comfortable, only to find yourself wide awake and frustrated. If this sounds all too familiar, it may be time to try some sleeping tips or even invest in a new mattress.
Finding the Perfect Mattress
Which mattress should I choose?
If you’re having trouble deciding what mattress is right for you, ask yourself these questions before you head into the store:
- Am I currently sleeping well enough to get seven to eight hours of rest each night?
- Am I aching in specific places on my body while sleeping, or when I wake up?
- Do I have to get up at night a lot? (If you are or have been pregnant, the answer to this is most likely yes!)
- Would I like to feel supported as I sit or stand up from the edge of my mattress, or do I prefer having mattress edges that are flexible as I move on them?
- What positions does my spouse prefer to sleep in?
- Do I tend to feel cold or hot when sleeping?
- Do I or my spouse have any health related conditions that we need to take into consideration?
Keep these thoughts in mind while speaking with a sales associate so they can help you make the decision that’s best for both you and your spouse.
Best Mattresses for Pregnancy
There are several options of types of mattresses that will help you get better sleep with your growing baby. Here are a few suggestions:
- During pregnancy, your doctor might recommend that you spend a few hours each day with your legs above your heart to ensure proper blood flow. Adjustable bases allow you to prop your legs up by raising the lower end of the bed, or prop your head up by lifting the top end. However, if your spouse has a different sleeping style, you may want to consider Leggett and Platt’s adjustable bed frame for split comfort positions.
- Soft mattresses like Serta iComfort Savant offer a great night’s sleep. An extra-thick layer of gel memory foam will contour your body shape for custom support, and also help keep allergens out that you could be more sensitive to during pregnancy. It also has a layer of Serta’s exclusive EverCool memory foam to keep body temperature balanced while removing excess moisture so you can stay cool while you sleep.
- Another great alternative is the Beautyrest Black Hybrid Gladney Plush mattress. Each coil’s tapered top provides consistent support by moving with you as you move positions.
Creating the Ideal Sleep Environment
Once you have found the perfect mattress to help you snooze through your pregnancy, you’re on your way to a great night sleep! Create a sleep sanctuary with these essential snooze accessories and tips for expecting mothers.
Pregnancy sleeping pillows are large pillows that are available in many shapes and sizes, with each type having different benefits. They’re specifically designed to help expecting mothers sleep in a fetal position, while offering support for their growing baby bumps and other areas of the body.
Mattress Pad Protectors
Pregnancy wouldn’t be complete without the all-too-familiar night sweats and morning sickness. A mattress protector is crucial during this time to help ensure that your mattress stays clean and dry. For pregnancy and beyond, mattress protectors shield your mattress from liquids, dust mites and allergens, and provide barrier that goes on like a fitted sheet. They are breathable, removable and machine-washable for easy upkeep!
Best Sleeping Positions for Pregnancy
Even on the most comfortable mattress, pregnant women may find it hard to get in a comfortable position. The best sleep position during pregnancy is on your side – specifically the left to increase blood flow and nutrients that reach your baby. Keep your legs bent with a pillow in between them for optimum comfort.
Frequently Asked Questions
How much sleep does a pregnant woman need?
Doctors at MayoClinic.com suggest adults should get an average for seven to nine hours of sleep per night. However, according to the National Sleep Foundation, pregnant women typically need a couple more hours of sleep to accommodate the increasing demands of pregnancy. This can be accomplished by going to bed a little earlier or by taking small naps throughout the day.
What are the best sleep aids for pregnancy?
- Pillows: Pillows serve many helpful functions during pregnancy. Use pillows for back and belly support, to prop you up to avoid heartburn, and for hip relief.
- Food and drinks: What you eat and drink can affect your quality of sleep. Try warm milk or a high-protein snack before bed to avoid bad dreams, headaches and body sweats.
- Medications: There are several over-the-counter remedies that are helpful sleep aids like Benadryl and Unisom. However, always talk to your doctor about medicine before taking anything.
How does a lack of sleep during pregnancy affect the baby?
According to research, a lack of sleep during pregnancy can lead to complications at birth, such as low birth weight and pre-term births. Researchers at the University of Pittsburgh Medical Center found that “the link between birth complications and expectant mothers’ sleep appears to be in disruptions to normal immune system function, caused by insufficient and low-quality sleep.” Sleep is always important, but it’s crucial during pregnancy.
Maternity Bed Rest
Bed rest pregnancy is sometimes prescribed by doctors to help prevent complications. Here’s what you need to know to make the most of it.
What Bed Rest Means
Bed rest pregnancy increases blood flow to the placenta and can slightly increase a baby’s birth weight. Typically, this requires you to decrease your activity levels for a period of time. In some cases, you may be allowed to move about the house, as long as heavy lifting is avoided, and even continue working depending on the demands of your job. Other times, guidelines are stricter and you may not be permitted to work or do even light household chores.
Be Aware of Possible Bed Rest Side Effects
Bed rest during pregnancy can cause joint pain and muscle aches, and can also increase the risk of blood clots – specifically in your legs. Bone mass can also decrease. You may experience emotional changes and feel isolated or confined; mood changes, guilt, anxiety and depression are also common. Finances can also be a concern if you’re unable to work.
Understand the Rules
Talk with your doctor to make sure you understand the rules of your bed rest. For example, some questions to ask include:
- Why do I need bed rest?
- Will restrictions be lifted if symptoms improve?
- Is it okay to sit up?
- Can I climb the stairs?
- Do I need to use a certain position when laying down?
- Can I get up to use the toilet or wash my hair?
Make the Most of It
Being put on bed rest can make for a difficult time. Do your best to get organized before and make sure everything you need is in reach – your phone, laptop and other electronic devices. Make sure you’re comfortable with blankets, pillows and cozy sheets. Beat boredom by completing relaxing tasks that require minimal effort, such as reading books and watching movies, learn relaxation techniques for labor, plan weekly meals or update your family budget. Accept help from others who offer and seek support if you need it.
About The Author
The Daily Dozers The Daily Dozers is a team of our finest Mattress Firm sleep happy experts, pooling their expertise to bring you all you need to know on sleep news of the day and the latest trends in sleep health. Sometimes our team of regular Daily Doze contributors (Craig, Ken and Sunni…not to name names) will throw a pillow or two when trying to decide who gets to write about which topic; and when that happens, we let our task force of daily dozin’ specialists play referee, pooling their knowledge on the topic. From super-sized snoring habits to the very real struggle of trying to become a morning person, there’s no topic too tired for The Daily Dozers. Best Night’s Sleep: There’s nothing that this dream team loves more than long walks on the beach to prepare for a peaceful slumber, a warm cup of lavender tea, an old Jane Austen novel and curling up in the comfort of their very own Mattress Firm beds.