Motherhood can involve a variety of aches and pains and some difficulty getting a good night's sleep. Follow these tips to find and use a pregnancy pillow that will help you rest better.
Steps
Method 1 of 2: Find a Pillow That Fulfills Your Needs
Not all pregnancy pillows are of the same quality, material and shape. They may have been designed to meet different needs. You have to buy one according to your needs, whichever is causing you the most discomfort. Make a careful purchase, to make sure it's worth it, and that the product solves your sleep problems.
Step 1. Try to figure out what doesn't make you sleep
Pregnancy pillows are designed to soothe the ankles, knees, stomach and back, as well as the neck and shoulders.
If you feel pain in any of these places, check if it is caused by poor posture, an uncomfortable position, an unbalanced diet, incorrect movements or other problems not directly related to the bed
Step 2. Evaluate what type of pillow you need
Some are specific for certain pains, while others are more generic.
- If you only have discomfort or pain in one or two areas, consider a wedge pillow or a small one to address the problem. You can put the wedge one under the belly or between the knees.
- If you have generalized pain, or can't sleep because you're uncomfortable, a traditional, curved, full-body pregnancy pillow can prove much more useful.
Step 3. Check the quality features
Check that the padding is uniform and consistent. Touch the cushion and try to fold it, to make sure that the padding does not deform and does not create lumps.
Try different pillows and choose the one that has the texture you prefer. Remember that it must be able to support your weight and allow you to keep your knees and belly away from the mattress
Step 4. Buy one that has a washable cover
Some women find these pillows to be excellent sleep aids even after pregnancy is over. So, if it has a removable and easily machine washable cover, its maintenance and care will be much easier.
Method 2 of 2: Use a Pregnancy Pillow Correctly
Once you've found the pillow that's right for you, you need to know how to use it the right way. Follow the instructions it is sold with, as some have multiple functions based on how you place it relative to your body. Remember that it will take some time to learn how to use it, and that it is usually designed for sleeping on your side.
Step 1. Support your neck
Most of these pillows allow you to keep the neck aligned with the spine, and often replace the traditional one altogether.
When sleeping on your side, try to get into a position where the pillow can keep your shoulders and neck straight; squatting can cause back, shoulder and neck pain
Step 2. Place the wedge pillow under your tummy
When you lie on your side, gently lift your tummy and slide part of the pillow underneath. This will save you some discomfort caused by pulling the belly on the side muscles.
Step 3. Put the pillow between your legs
Sleeping on your side with a pregnancy (or other) pillow between the knees helps reduce pressure on the joints and swelling, improving circulation.
Step 4. Ensure good back support
Most pregnancy pillows have a "hug" portion, or a segment that supports your back, preventing you from rolling on it while you sleep.
Advice
- If you can't afford a special pillow, try using several regular pillows to cushion painful areas, or buy a full-body one for adults that can perform the same function.
- You may need to make small gradual changes to your position, so that the use of a pregnancy pillow does not lead to a drastic change. Begin by removing the regular pillow and then inserting a wedge-shaped one under your side. Then put another one between your legs to adjust to your new habits.
