Use a Pregnancy Pillow
Pregnancy can bring with it a variety of aches and pains, as well as considerable challenges for comfortably sleeping through the night. Follow these steps to find and use a pregnancy pillow to make bedtime much more restful.
Contents
Steps
Find a Pregnancy Pillow that Meets Your Needs
Not every pregnancy pillow is of the same quality, materials, and design. Pillows can be manufactured with different purposes in mind. You can buy a pillow according to your specific needs, depending on what causes you discomfort. Buy a pregnancy pillow carefully to make sure you get your money’s worth and solve your sleeping ails.
- Figure out what is causing discomfort. Pregnancy pillows are commonly made to help alleviate pain in the ankles, knees, belly and back, shoulders, and neck.
- If you have pain in one or more of these areas, first examine whether the discomfort may be caused by poor posture, awkward sleeping positions, a dietary imbalance, improper lifting techniques, or another non-sleep issue.
- Determine what type of pillow you need. Some pregnancy pillows are designed specifically for a particular type of pain, while others are designed to help a host of problems.
- If you have discomfort or aches in just one or two areas, consider searching for a wedge or smaller pillow that will address the problem, such as a wedge to go under your belly or between your knees.
- If you have general aches and pains or if you have difficulty falling or staying asleep due to discomfort, a traditional full-length, curved pregnancy pillow or adult body pillow may be the most useful for resolving the problem.
- Look for markers of high quality. Look for a pillow with even padding that is stuffed fully. Touch a pillow and try folding or bending it a bit to make sure that the stuffing doesn’t shift or lump up.
- Check the pregnancy pillow for the firmness that you prefer, keeping in mind that it must be able to support your weight and hold your knees or belly off the mattress.
- Buy a pillow with a washable cover. Many women find that a pregnancy pillow serves as a comfortable sleeping aide long after the pregnancy has ended. Having a removable, machine washable slipcover will allow you to launder the cover easily.
Use the Pregnancy Pillow Correctly
Once you have found a pregnancy pillow that will meet your needs and tastes, using it appropriately is just as important. Follow the instructions that come with the pillow when purchased, as they come in many designs and some with multiple uses, and remember that it may take time to determine the best position for the pillow. Virtually all pillows are designed for sleeping on your side.
- Support your neck. Most body pillows or pregnancy pillows will allow you to align your spine and even replace your regular pillow.
- When sleeping on your side, support your head and neck so that your spine remains as straight as possible. Curved sleeping positions can cause neck aches and sore shoulders.
- Wedge the pillow under your belly. When lying on your side, gently lift your belly and slide a portion of the pillow underneath. This will spare you some discomfort from having your belly pull your side or back muscles out of alignment with its weight.
- Place the pillow between your legs. Sleeping on your side with the pregnancy pillow or an alternative between your knees and ankles helps relieve pressure on your joints and may even reduce swelling by improving your circulation.
- Ensure your back is supported. Most specialty pregnancy pillows provide a wrap-around portion or an attached segment of the pillow that will support your back and discourage you from rolling onto your back or right side during sleep.
Tips
- If you do not have the money for a special pregnancy pillow, try using multiple pillows to cushion your achy areas or buy an adult body pillow to serve many of the same needs.
- You may wish to slowly add different support over several days so that using a pregnancy pillow is not a huge adjustment. First try swapping it out for your regular pillow under your head and neck, then wedge it at your side, then use it to cushion your knees and ankles to ease your way into a new sleep habit.
Warnings
- Do not use a pregnancy pillow for infant support or bedding unless the item is specifically listed for infant use. Some pillows adapt for breastfeeding or infant support purposes once the baby arrives.
Related Articles
- Make a Maternity Pillow
- Choose a Pregnancy Pillow
- Sleep While Pregnant
- Get Better Sleep During Pregnancy
