You have enough to worry about when you are pregnant without adding poor sleep into the mix. When you don’t sleep well during pregnancy it can have some negative effects. This can include nausea, anxiety, back pain, leg cramps, heartburn, and shortness of breath. Who needs that? Your best bet is to do everything you can to improve your sleeping habits.
A good place to start is your mattress. If you are sleeping with an uncomfortable mattress, here’s your excuse to start shopping for a new one. Here are our tips for finding the best mattress when you are pregnant.
Pregnancy and Sleep
When you are pregnant, sleep becomes even more important. You already feel more tired, and when you add to this a poor night’s sleep, exhaustion can set in. Studies show that 75% of pregnant women are sleep-deprived. There are many factors at play here, including having to get up to use the bathroom and active hormones that can cause insomnia. Some women might even suffer from leg cramps or restless leg syndrome when they are pregnant.
With the added weight of your baby, you will also feel all kinds of aches and pains along with other issues which can make it difficult to sleep. These include heartburn, nausea and even the sound of your own snoring! The right mattress will help keep you comfortable so these issues will be less noticeable, and you can finally get a good night’s sleep.
How to Choose Your Mattress
There are a number of things to consider when shopping for your mattress including:
Memory foam or latex
It is recommended that pregnant women sleep on their sides. To get the best support when sleeping on your side, memory foam mattresses are best. Memory foam layer and latex mattresses provide a comfortable, supportive sleep because they contour to your new shape and support your body and baby when you’re lying on your side.
You can also look for innerspring or pocket coil mattresses if memory foam is too expensive. They offer similar support but you might have to try several options before you find one that is comfortable.
If you find you are heating up when trying to sleep, there are mattresses that use cooling technology to adjust to your body heat. Good examples would be those with gel foams or mattresses with wicking materials that help remain comfortable even in hot weather.
If you are getting up more frequently in the night to use the bathroom you might find a medium-firm mattress more comfortable. This is because they won’t make it difficult to climb out of bed. A softer, plush mattress might seem more inviting but won’t provide the support you need when you have to lift yourself from the mattress. Medium-firm mattresses will be just right for comfort, support and making it easier to get in and out of bed.
Motion isolation is how much the mattress moves when your partner tosses and turns. Because this can be disruptive to your sleep you want to have a mattress that will cause minimal disturbance when your partner moves. This brings us back to memory foam. These mattresses are solid, so they do not move when someone else in the bed rolls over, gets up or gets into bed with you.
In some cases, your doctor might recommend an adjustable bed. For example, they might suggest you elevate your legs above your heart to ensure proper blood flow a few hours a day. You might also find an elevated bed can stop you from snoring and reduce acid reflux and heartburn. You can adjust the bed to get more comfortable, whether it is to raise your head or lift your legs. This avoids the need for cumbersome and hot pillows.
You might want to consider adding some accessories to your bed. For example, if you find you are sweating frequently, a mattress protector can be a great investment. It will protect your mattress and can be removed and washed.
A good pillow will provide better support for your neck can also help you sleep well. Many women use a pillow between their knees to support their back and alleviate discomfort from back pain, hip pain, and sciatica.
Why choose a memory foam mattress?
- They take pressure off your joints and increase circulation
- Less disturbance when your partner moves
- Conforms to your new body shape
- They can make you feel too warm during the night, but you can choose a gel memory foam to avoid this issue
Why Choose Latex?
- Does not retain much body heat so there is less chance of overheating
- Naturally resistant to dust mites
- Hypo-allergenic, unless you are allergic to latex
- More expensive
Why choose pocket coil?
- Helps distribute your new body weight evenly
- Allows air to circulate so you won’t feel too warm
- Minimal motion disturbance
- Not as good for motion disturbance as memory foam
- More Expensive
Why choose an inner-spring mattress?
- Motion can be transmitted very easily between two people sharing a mattress
Your best bet is to visit a showroom to try the different mattresses. It is hard to tell which one will be best without lying down and moving around with your partner to get a true mattress experience.