Pregnancy Pillows and Sleeping Comfortably

FAMILY · GLOBAL

Pregnancy Pillows and Sleeping Comfortably

Sleeping position advice, pillow shapes, back pain and when to seek help

Sleep becomes difficult in later pregnancy for structural reasons, and support in the right places addresses most of it.

Sleeping position

Health services advise going to sleep on your side from 28 weeks, since research associates going to sleep on the back in the third trimester with an increased risk of stillbirth. Either side is fine.

Waking on your back is not a cause for alarm — simply settle back onto your side. It is the position you fall asleep in that the advice refers to.

Pillow shapes

A full U-shape supports the bump, back and knees at once and takes up considerable bed space. A C-shape or J-shape supports one side and is easier for a shared bed.

A simple wedge under the bump plus an ordinary pillow between the knees does much of the same job for far less money, which is worth trying first.

Where support helps

Under the bump to take weight off the round ligaments, between the knees to keep the pelvis level, and behind the back to stop rolling. Hip and pelvic pain is frequently about the pelvis twisting at night.

Heartburn and breathlessness

Raising the head of the bed, or propping the upper body, helps both. Eating earlier in the evening and avoiding large late meals helps reflux considerably.

Afterwards

These pillows are useful for feeding support and for recovery, which is worth factoring into the cost.

Sleep generally in pregnancy

Broken sleep is normal, particularly in the third trimester. A consistent bedtime, a cool dark room, limiting fluids late in the evening and getting up rather than lying awake all help.

Restless legs and heartburn are both common and both worth mentioning at an appointment, since there are things that help.

Caring for the pillow

Check the cover is removable and machine washable, since these are in constant contact with skin. Air it regularly and check the filling can be refreshed.

Feeding afterwards

A supportive pillow takes the weight off arms and shoulders during long feeds, which matters more than people expect in the first weeks. Bring it into hospital if you have space.

Never fall asleep with a baby on a feeding pillow, a sofa or an armchair, which is one of the highest-risk sleep situations there is.

Partners

A large pillow takes up the bed, and some couples find a smaller wedge or separate beds for a period works better than either person sleeping badly.

When to seek advice

Speak to a midwife about severe or worsening pelvic pain, which physiotherapy helps, and about reduced fetal movements, sudden swelling of the face or hands, severe headaches or visual disturbance.

Never wait until morning about reduced movements.

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