As pregnancy enters its second or third trimester, many expectant mothers begin to experience uncomfortable sleep, whether it's a tight feeling when sleeping on their back or hip pain when sleeping on their side. Rapidly changing physical conditions, coupled with increased weight, result in increased abdominal pressure. When abdominal pressure increases, there must be an outlet: above the lungs and stomach, below the bladder, and behind the spine. This increased pressure is caused by our growing baby, making sleeping, which was once relaxing, a real concern.
One of the most common suggestions is "try using a pregnancy pillow." Many people hesitate because they're unsure whether a pregnancy pillow is necessary or not. If they're going to buy one, what type of pregnancy pillow should they choose to ensure it's appropriate and cost-effective? To help make the decision easier for new moms, we've provided some great tips for choosing a pregnancy pillow.
Sleep problems that pregnant mothers face
From the second trimester of pregnancy until the end of pregnancy, mothers will start to feel obvious changes in their bodies, which inevitably lead to these sleep problems.
- Uncomfortable sleep, not deep sleep due to the expanding abdomen, making breathing difficult due to increased pressure within the abdomen, causing increased pressure in the chest, affecting the expansion of the lungs, causing discomfort, especially when lying on your back.
- Back pain and hip pain are caused by increased abdominal weight causing the lower back (lumbar spine) to arch more than normal (hyperlordotic curve). This causes continuous stress on the muscles and joints during the day and is worse when sleeping on your back because there is no space in the lower back while sleeping, causing pain or soreness while sleeping.
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Leg cramps, which are a result of hormonal changes and imbalanced blood circulation, especially when the belly gets bigger, can easily cause compression of blood vessels, especially the inferior vena cava, which is on the right side of the body. This can easily cause leg swelling and frequent cramps, which affects the quality of sleep.
What do pregnancy pillows help with? Benefits that mothers-to-be shouldn't overlook.
Using a maternity pillow to adjust your sleeping position is an increasingly popular solution because it is designed specifically to support the mother's body, providing a variety of benefits, including:
Adjust your sleeping position to be more comfortable.
Sleeping pillows should be designed specifically to support the pregnant mother's body. The shape of the pillow supports the abdomen, back, and legs simultaneously, allowing it to support body weight and keep joints in the correct position without the need for multiple small pillows. This allows for more comfortable and longer side-lying sleep without worrying about the pillow slipping while sleeping.
Reduce aches and pains
Proper weight support with a pillow for pregnant women results in proper joint alignment, preventing tension or pressure on spinal joints. Sleeping on your side with your knees slightly bent reduces arching of the back, reduces muscle tension, and increases blood circulation, alleviating lower back pain and significantly reducing aches and pains.
Reduce pressure on the hips and shoulders
Pregnancy pillows help distribute weight more evenly, reducing pressure points, especially around the hips, which bear the majority of the weight of the lower body when sleeping on your side, and the shoulders, which bear the weight of the upper body. This prevents excessive pressure on bones and muscles, which improves blood circulation and reduces inflammation of the tissues.
Improve blood circulation
Pregnancy pillows help adjust your sleeping position, resulting in improved blood circulation. Sleeping on your left side is highly recommended because it reduces uterine pressure on major veins, allowing blood to fully nourish the fetus and preventing reflux of blood from the veins to the heart. This also helps prevent swelling in the legs and feet.
Which brand of pregnancy pillow is good? How to choose the right one?
If you're wondering which pregnancy pillow to choose, here are some key factors to consider when choosing a pregnancy pillow.
Supports the pregnant woman's body well.
A good sleeping pillow should be designed to properly support the various curves of your body and conform to your abdomen, back, hips, and legs. The right pillow for side sleeping should allow you to sleep on your side, semi-prone, and semi-supine, and prevent you from sleeping on your back. It should be a single pillow to prevent slipping while sleeping, which would result in an inappropriate sleeping position. There are many different pillow shapes to choose from, such as C-shaped, U-shaped, or J-shaped, each with its own unique support features. You should choose one based on your own preferences and body type.
The inner fibers are not too soft or too tight.
The material inside the pillow is very important. If it's too soft, it will collapse easily and not be able to support weight well. However, if it's too firm, it will be hard and uncomfortable. Popular materials used as fillings for maternity pillows include synthetic polyester and memory foam. Each type has different softness and support. Before choosing one, consult an expert to get the right size and firmness pillow for you. However, if you want to observe for yourself, you can do so by observing your body's alignment. Your head should be between 0-15 degrees, your spine should not twist, and your legs and arms should be parallel to the mattress. These postures will indicate that your joints and muscles are in the correct position.
The sheath does not irritate the skin.
Since pregnant women's skin is more sensitive to irritation than usual, pillowcases should be made from soft, non-irritating materials, such as high-quality cotton, to reduce the risk of allergic reactions in pregnant women.
Good ventilation
Pregnant mothers often feel hotter than usual. A good sleeping pillow should be able to effectively ventilate, prevent moisture, and prevent heat retention. This will allow mothers to sleep comfortably throughout the night and reduce the need to wake up in the middle of the night to change sleeping positions due to increased heat accumulation. This will allow mothers to sleep more continuously and with better quality.
Dust mite protection
A good maternity pillow should also have dust mite protection features, as mothers are more likely to experience allergies. Choosing a pillow with a dust mite protection cover will help you sleep comfortably and be safe from allergic reactions. You should choose a pillow that is certified by the Dust Mite Protection Institute for confidence in its use.
Easy to clean
A good maternity pillow should have a cover that's easy to remove and wash, as your skin tends to sweat more than usual. Cleaning the pillowcase frequently will help keep it clean and extend its lifespan. For many expectant mothers, a maternity pillow is an important tool that makes sleeping a truly restful time. It also helps you live your pregnancy happily and healthily.
Jay Pillow for pregnant women helps adjust your sleeping position for a comfortable sleep from Mr. Big.
If you're looking for a high-quality pregnancy pillow, choose Nine Pillow from mr.big. It's designed to provide proper body support, relieve aches and pains, and reduce pressure points, making sleeping easier. You can purchase Nine Pillow at any mr.big branch or order online.
References:
Park, Insung, et al. "Effects of body pillow use on sleeping posture and sleep architecture in healthy young adults." Sleep Medicine Research 12.1 (2021): 57-63.
Wilson, Danielle L., et al. "Polysomnographic analysis of maternal sleep position and its relationship to pregnancy complications and sleep-disordered breathing." Sleep 45.4 (2022): zsac032.
Wong, Po Fung, Rebecca D'Cruz, and Alanna Hare. "Sleep disorders in pregnancy." Breathe 18.2 (2022).
Hertz, Gila, et al. "Sleep in normal late pregnancy." Sleep 15.3 (1992): 246-251.
Hensley, Jennifer G. "Leg cramps and restless legs syndrome during pregnancy." Journal of midwifery & women's health 54.3 (2009): 211-218.
