Getting a good night's sleep when you're pregnant can be a challenge - as if the constant toilet trips, hormones and shooting leg pains weren't enough to deal with, not being able to get comfortable as your baby grows is a common pregnany problem. Whether you're struggling with feeling too hot, finding a comfortable position or are being woken by those mum-to-be worries, we've got a few tips to help you get some much needed sleep, plus a list of the best pregnancy support pillows on the market.
How to get a good night's sleep when you're pregnant:
- Get some gentle exercise during the day - this can help ease your mind when trying to sleep and help combat any anxiety you might be feeling as you approach this huge life change.
- Keep your blood sugar stable - Opt for meals that are slow to digest, and make sure you drink a glass of cold water before bed to try and ease any heartburn symptoms.
- Keep the bedroom cool - It's very normal to feel warm during pregnancy, as your body temperature increases thanks to that extra pregnancy blood flow and raised metabolism. Try your best to keep the bedroom as cool as possible (ideally no more than 16°C) as a warm bedroom can disurb sleep.
- Take a warm bath before bed - It might be the last thing you feel like if you are feeling warm, but according to Sammy Margo, author of The Good Sleep Guide, a warm bath takes the blood away from your brain and on to the surface of your skin, helping you feel relaxed.
- Put down your phone - Avoid checking Facebook, Instagram and reading buggy reviews too soon before bed. Scientists have found looking at a screen stimulates your brain and makes it harder to drop off.
- Buy a maternity pillow - These can help ease night time pain in your joints and pubic bone area. From 22 weeks, lie on your left side as this will help the flow of blood and nutrients to your placenta. Providing that extra comfort, easing pressure on certain body parts and helping you settle in a safe position, they're an essential during pregnancy.
If you are looking for a pregnancy pillow, we've done some research and compiled a list of the best pregnancy pillows on the market.
The best pregnancy pillow for full-body support and feeding under £50: Summer Infant Maternity Body Support Pillow, £40, Amazon
It might look unusual, but what this pregnancy pillow might lack in style, it definitely makes up for in comfort. Zipped up, it works as a feeding pillow, whereas when it is unzipped, it works as a heart-shaped pillow that supports your neck, back and knees. It’s pretty bulky compared to some of the others on this list, but it’s definitely a best buy in the latter months of pregnancy, when you need all that extra support.
The best pregnancy pillow for full-body support and feeding over £50: Chicco Boppy Total Body Pillow, £60, Amazon
Not only will this cleverly designed full-length pillow give you a restful night's sleep and daytime comfort, it can be used as an aid for breastfeeding. Designed with a physiotherapist in order to ensure this pillow removes any pressure on the spine, this pillow ‘fills in the gaps’ from head to toe when side-sleeping, providing additional support for your stomach, spine, legs and ankles. The pillow comes in three separate pieces that can be used together, or reconfigured to your own personal preference. It might seem complicated, but it’s got a great shape and isn’t too bulky.
This unusual looking pillow has become a must-have for lots of mums-to-be struggling to sleep with their baby bump. Shaped like a number nine, the Dreamgenii pillow offers support for the back, legs and pump. It also helps you to stay sleeping on your side, which is proven to be the safest position to sleep in during pregnancy. We love the wide number of designs available and, of course, the machine washable cotton cover.
It’s one of the most affordable pillows on this list and is a great option when it comes to getting some much-needed shut eye during pregnancy. The V-shaped pillow offers extra support for your spine and back when sleeping on your side. Made from soft polyester cotton with a hollow fibre fitting, the pillow is machine washable, tumble dry safe and non-allergenic. It might not look as nice as some of the others in this list, but it does the job and is super affordable.
A great versatile option, this pillow can be moulded into an abundance of shapes to give you customised support for your back, bump and knees. Changing as your body does during pregnancy, it is sure to ease any aches to give you a restful night's sleep. Coming in a variety of cute prints, it's also machine washable which is great. That said, it doesn’t offer any lower leg support, so if you’re a taller mum-to-be, you might find that you need extra pillows.
The best pregnancy pillow to use breastfeeding: Theraline Original Maternity and Nursing pillow, £44.95, Amazon
The standout feature of the Theraline Original Maternity and Nursing pillow is the micro-bead filling, making it easy to mold to the shape of your body for optimum comfort. A pillow aimed at alleviating back and pelvis pain during pregnancy, it’s also great to use when breastfeeding, making it super versatile for its price tag. The only downside is that it’s pretty bulky, but in our opinion, this is a small price to pay.
If you’re looking for a pregnancy pillow that won’t take over your bedroom, this clever little wedge from Chicco can be used in a number of different ways during pregnancy. Compact enough to travel with, the pillow can be used to support wherever needed. The downside is it doesn’t offer full-body support, but if you’re looking for something to help you sleep when travelling, this is a great buy.