Pregnancy Pillows: Supporting Mums-to-Be for a Good Night's Sleep

At the end of the day, quality sleep during pregnancy is a necessity, not a luxury. Sleep deprivation can lead to fatigue, mood swings, and even potential complications during pregnancy and delivery. 

In this article, we explore the many benefits of using a pregnancy pillow, tips for getting a better night’s sleep, and we’ll also recommend a few of our favourite and best-reviewed pregnancy pillows on the market. 

Sleep Challenges During Pregnancy

With each passing trimester, the challenge of getting a comfortable and undisturbed night’s sleep becomes more and more difficult to overcome, leaving you feeling even more exhausted in the morning and during the next day. 

Your body physically changing is the number one culprit behind your poor sleep quality. As the baby grows, it’s common for the added weight and pressure on the abdomen to lead to back pain, discomfort in the hips, and leg cramps. You’ll also be making frequent trips to the bathroom, further interrupting your sleep.

Finding just one comfortable position is a common struggle for most pregnant women. Once comfortable sleeping positions may not now provide the necessary support or relief that your body needs. Side sleeping is often recommended to improve circulation and ease pressure on the back and abdomen. However, maintaining this position is another struggle in itself!

The impact of poor sleep on maternal health and general well-being also cannot be overstated. Lack of sleep, fatigue, mood swings and irritability will just make it harder for expectant mothers to deal with the pregnancy itself. On a more serious note, sleep deprivation has also been linked to an increased risk of complications such as preeclampsia, premature birth and gestational diabetes.

Benefits of Pregnancy Pillows

Pregnancy pillows come in all different shapes and sizes, but the one thing they have in common is that they’re an expectant mother’s best friend! 

Here are a few of the many benefits of using a pregnancy pillow;

Better alignment and support: Improved spinal alignment and support is the biggest advantage of pregnancy pillows. As your body changes shape to accommodate the growing baby, maintaining proper spinal alignment becomes increasingly difficult. Pregnancy pillows are strategically contoured to support the back, hips, and abdomen, allowing the spine to remain in a neutral position throughout the night. 

Pressure relief: Usually the knees, hips and shoulders feel the most pressure when trying to sleep because of the added weight that’s constantly shifting around as you move position. Pregnancy pillows are designed to distribute weight evenly and reduce the buildup of pressure in these areas. This also minimises any risk of numbness or tingling. 

Better circulation: Improved blood circulation is yet another advantage that pregnancy pillows offer. By supporting the abdomen and elevating the legs, they allow for better blood flow, reducing the risk of swelling and varicose veins (which are common issues during pregnancy). Not only does this benefit you as a pregnant woman, but it also means that the growing baby is receiving the nutrients and oxygen it needs.

Reduced heartburn and acid reflux: This is a lesser-known benefit, but definitely a welcome one. Because pregnancy pillows elevate the upper body, there is less pressure on the stomach, which prevents stomach acid from backing up into the throat. 

Hip support: As the baby grows, the added weight can strain the abdominal muscles and put pressure on the hips. When you use a pregnancy pillow, it creates a support for your abdomen which helps to distribute the weight more evenly, reducing the strain on your hips.

Tips for Better Sleep During Pregnancy

While pregnancy pillows can be a game-changer for expectant mothers, incorporating other healthy sleep habits is equally important to get a good night’s sleep.

Bedtime is your time to wind down and relax, so having a consistent sleep schedule and creating a relaxing bedtime routine are your first steps. Avoid caffeine for at least three hours before you plan to go to sleep and limit your screen time as well to give your eyes and mind a chance to rest. Take it slow and be mindful as you brush your teeth and get changed in your PJs; there’s no need to rush. The idea is that you are slowing down your movements, preparing your body for sleep. 

Your bedroom should also feel calm and welcoming, so try to keep the room dimly lit with a small lamp or nightlight, or have it completely dark if you prefer.  

As the pregnancy progresses, side-sleeping becomes the recommended position as it relieves pressure on the back and abdomen. It is also the safest position as it encourages circulation, allowing blood flow and oxygen to reach the growing baby. If you don’t have a pregnancy pillow, you can place a standard pillow between your knees which will also help to align your spine. 

Don’t be afraid to use as many pillows as you need as well. Placing a pillow under the abdomen can help to reduce strain on the back, while putting a pillow behind your back can prevent you from rolling onto your stomach during the night. Additionally, placing a pillow or two under your legs can rescue any potential swelling in your feet and legs. 

Incorporating some relaxation techniques before bed can also help to calm your mind and body. If you feel comfortable to do so, some gentle stretching exercises and deep breathing can be effective in releasing melatonin, which is a sleep-inducing hormone. Meditation can also help you to feel more relaxed, mentally as well as physically. 

Finally, limiting fluid intake before bed will help to limit the amount of times you need to climb out of bed to use the bathroom. However, staying hydrated throughout the day is essential, but it’s advisable to drink slightly less in the hours leading up to bedtime to minimise the need for frequent trips to the bathroom.

Pregnancy Pillows We Recommend 

There are so many pregnancy pillows available on the market, so it’s difficult to know which one will suit your needs the best. 

To give you an idea on what options are available (and to give you a helping hand in choosing) we’ve listed 5 pregnancy pillows that are highly reviewed:

• Dreamgenii Pregnancy Pillow (from £49.99)

Dreamgenii’s pregnancy pillow features a unique and patented C-shaped design that wraps around the body, giving you full body support from head to toe. You can comfortably sleep in multiple positions with this pillow, including your side (most recommended), as well as the back and stomach (for early pregnancy). The fabric cover is made from 100% cotton jersey, making it soft and breathable and it can be removed and washed easily. Inside it is filled with hypoallergenic, lightweight polyester hollow fibre, meaning it can trap air to give it that bouncy and cushioned feel. 

• Hiccapop Pregnancy Pillow Wedge (Around £58 on Amazon UK)

A highly recommended American brand. This pillow has a dual-sided design with a wedge on one side for elevating the baby bump and a contoured area on the other side to elevate the legs. This shape helps to reduce any back pain, swelling and can improve your blood circulation as well. It’s covered in a soft, removable, and washable bamboo-derived rayon cover, with the inside made from a firm, yet comfortable memory foam.

• Purflo Breathe Pregnancy Pillow Botanical (£59)

Purflo is an award-winning pregnancy pillow brand. One of its standout features is its breathable design. The outer cover is a mesh that’s made from 100% polyester, making it super gentle on the skin. It’s also breathable and cool, so you don’t have to worry about feeling too hot and uncomfortable. It has a signature 3D mesh panel that contours to the shape of the back. Both the cover and inner filling cushion are machine washable as well.

• Bbhugme pregnancy pillow (£153)

This pillow is slightly pricier than others on the market, mainly due to its versatility and filling choice. It has a 2-in-1 design, serving both as a body pillow and a nursing pillow. The shape itself can also be customised to your preference, for example you can mould it into shapes C, U I or L. It is filled with pressure-relieving microbeads which cater to more body movement, offering support all round to the back, pelvis, knees and ankles. It then has a super soft outer cover (95% cotton & 5% spandex) that is removable and machine washable. Finally, there are two “pebbles” on either side of the pillow that can secure the cover. They can be moved if you wish to adjust the firmness of the pillow.

• AS AWESLING Pregnancy Pillow (£29.98 on Amazon UK)

This pregnancy pillow has an ergonomic U-shaped design, giving you support for your whole body, from your head, neck, baby bump, hips and legs, no matter whether you’re in bed or sitting on the sofa. 

Mattresses We Recommend

Since side sleeping is recommended as the healthiest and most comfortable position during pregnancy, we also wanted to bring you some of our mattresses that are best suited and designed for side-sleepers.

The ideal mattress should offer a deep top comfort layer that contours to your body’s curves, especially around the hips and shoulders. Side sleepers require a deeper comfort layer compared to back or stomach sleepers, as their hips and shoulders need to sink further into the mattress while their sides and torso remain supported. However, a mattress that is too firm can cause unnecessary pressure on these areas.

In terms of fabric, mattresses made from natural fibres like cotton, wool or bamboo are the way to go. They offer superior comfort compared to synthetic fabrics and are much better at regulating temperature, keeping you cool throughout the night so you can sleep more comfortably. 

• Origins Pocket 1500 Mattress

The Origins Pocket 1500 mattress is crafted by hand and features pocket springs, making it a favourite among our customers. Designed with side sleepers in mind, it provides just the right amount of support for the hips and shoulders. It also combines 1500 pocket springs with 1550gsm of luxurious fillings to give it that extra cushiony feel.

• Artisan Naturals Mattress

Our most popular model, the Artisan Naturals mattress is an 85% natural fibre mattress that combines a vanadium-coated calico-encased pocket spring unit with supportive-yet-comfortable upholstery layers. With 1600 hand-tied pocket springs and 3950 GSM of mattress upholstery, it leads the way in comfort for side sleepers. 

• Artisan Luxury

For those who prefer a softer feel, the Artisan Luxury mattress is a great choice. It is packed with layers of soft, sinking natural fibres, including wool and luxury horsetail, giving it that luxurious feel. It also features 1476 hand-tied calico pocket springs in three tensions based on your body weight, and 4600gsm of 100% natural fibres. The result is some much needed support and pressure relief for side sleepers. 

If you’d still like some more advice about which mattress is for you, then why not get in touch with our expert mattress team? We can help you to compare any mattress models that you may be looking at and provide additional reassurance and guidance.

You can call us on 0161 437 4419 or drop us a line via our contact form.

Sleep Tight

John & Ryan