Pillow between legs pregnancy

Best positions and sleep aids

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Many women find themselves wondering how best to sleep when pregnant. Sleep issues are common during pregnancy, especially in the third trimester, when finding a comfortable sleeping position can be challenging. Some pregnant women may also worry that certain body positions might affect their health or that of the fetus.

A National Sleep Foundation survey found that 78% of women have more trouble sleeping when pregnant, with 15% experiencing restless leg syndrome during the third trimester.

Many women report fatigue during pregnancy, particularly in the first and third trimesters. Rising progesterone levels and the effort of carrying around extra weight can intensify this fatigue, which sleep deprivation can worsen.

Some strategies can help pregnant women get better sleep. In this article, we look at sleeping positions to try or avoid and discuss sleep aids that are safe to use during pregnancy.

Share on PinterestPlacing a pillow between the legs when sleeping may help with back pain.

During the first trimester, it is safe for a woman to sleep in whatever position she feels comfortable in, whether this is on her back, side, or stomach. Any combination of the above positions is also fine.

The uterus has not grown large enough to interfere with sleep. However, hormonal changes, nighttime hunger, nausea, and other pregnancy symptoms may make sleep more difficult.

As a woman reaches the second and third trimesters, it is ideal to sleep on the left side. Being in this position maximizes blood flow to the uterus without putting pressure on the liver. Women who experience hip or back pain during pregnancy may find that placing a pillow or two between the knees or bending the knees during sleep can help provide relief.

A woman who prefers to sleep on her right side can adopt this position instead. There is no research showing that this is dangerous.

Some other sleep positions that may help resolve common issues include:

raising the upper body with a few pillows to reduce heartburn
elevating the legs with pillows to help with swelling and leg pain
using a body pillow or pregnancy pillow to cradle the body and provide additional back support

Experts consider some sleeping positions to be less advisable than sleeping on the side. These include:

Stomach sleeping

Many pregnant women worry that sleeping on their stomach will harm the developing fetus. However, the uterus protects the fetus well, and there is no reason to avoid sleeping on the stomach during the first trimester.

As pregnancy progresses, most women find that sleeping on the stomach becomes impossible or difficult.

For women who still prefer stomach sleeping or who occasionally wake up on their front, there is no need to worry. Sleeping on the stomach will not harm the baby.

Some pregnant women may find that using several sleeping pillows allows them to sleep on their stomach. It is fine to use these devices and perfectly safe to wake up lying on the stomach.

Back sleeping

In the third trimester — from the 28th week of pregnancy onward — sleeping on the back puts pressure on the main blood vessels that deliver blood to the uterus. This pressure may decrease the oxygen supply to the fetus. It can also increase unpleasant symptoms, such as dizziness and heartburn, in the woman.

A 2019 study links ongoing back sleeping during pregnancy to an increased risk of stillbirth. Other studies have arrived at similar conclusions.

However, this study looked at the position in which a woman fell asleep rather than the position she moved into during sleep. There is little evidence that accidentally rolling onto the back during pregnancy will cause lasting harm. As a result, not all experts agree with the advice to avoid sleeping on the back.

A 2018 University of Utah interview with three high risk pregnancy specialists emphasizes that one study linking back sleeping to stillbirth did not control for other factors. The specialists also note that even in women who sleep on their backs, the risk of stillbirth remains low.

A woman who is concerned that she frequently awakens on her back can try using pillows to support her body and help her remain on her side.

Different strategies can help a pregnant woman sleep better. Women finding it difficult to sleep can try:

Asking a doctor to test for vitamin deficiencies. Folic acid or iron can sometimes treat restless leg syndrome (RLS). It is important to consult a healthcare professional before taking supplements to treat any condition.
Elevating the torso and head to reduce heartburn. Some women find relief by sleeping in a semi-sitting position, such as lying on the side in a reclining chair.
Trying pregnancy pillows. Many different types of pillow are available for purchase online.
Eating a small meal before bed. Particularly during the first trimester, some women wake up very hungry. Protein-rich food can reduce appetite, so eating foods such as nuts, fish, peanut butter, and meat before going to sleep may help a woman feel satiated.
Eating smaller and less fatty meals to reduce heartburn.
Taking an antacid. Over-the-counter (OTC) antacids are safe during pregnancy, but it is important to consult a doctor before taking any medication, including OTC drugs.
Talking to a doctor about snoring. Severe snoring can make it difficult to breathe during pregnancy.

Learn other tips on how to improve sleep quality here.

Share on PinterestA woman can talk to her doctor if she is having ongoing sleep difficulties.

Women who do not get quality sleep during pregnancy may experience physical and emotional fatigue. This fatigue can make it difficult to work, go to school, or accomplish daily tasks.

Some research suggests that a lack of sleep can also lead to mood disorders, such as depression, and potentially result in negative pregnancy outcomes, such as growth restriction of the fetus and preeclampsia. It can also cause secondary problems, such as fatigue-related accidents.

If a woman is experiencing ongoing difficulties with sleep during pregnancy, she should speak to a doctor about how to improve her sleep.

Sleep can prove challenging at every stage of pregnancy. While there are no perfect solutions, various strategies can help with pregnancy-related sleep difficulties.

Women can try a range of techniques to improve their sleep quality and help ensure that they are sleeping in a position that is safe for the developing baby’s health and their own.

A doctor can offer advice if a pregnant woman is struggling to get enough sleep or is sleeping in excess.

MUMANU's Guide To The Most Comfortable Pregnancy Sleeping Position

Most pregnant women find it really hard to get comfortable in bed until they discover these great tips. Contrary to popular belief it is actually possible to get a comfortable night’s sleep when you’re pregnant. Here’s how…

During pregnancy it’s important to lie on your side

This is because you have a main vein (the Vena Cava) running up the side of your spine. Lying on your back with a heavy pregnant belly will compress this vein and restrict the blood flow for you and your baby. It’s likely to make you feel sick and breathless and your baby will kick and kick, trying to get a better position, and telling you to move.

Generally from 24 weeks onwards you’ll need to lie on your side (earlier if you’re carrying twins or more). It doesn’t matter which side you lie on (changing sides helps your blood flow and allows baby to move around to get comfortable).

From 34 weeks onwards it’s ideal for your baby to have his/her spine lying on the left side of your belly as this is a much easier position to start a good, healthy labour. When baby is awake and you’re lying on your side, make sure you lie on your left.

Put a pillow under your top leg but NOT between your knees

Putting a pillow between your knees puts too much pressure on your bottom leg and doesn’t correctly align you. Your lymphatic system doesn’t have it’s own pump so putting a pillow between your knees will encourage fluids to pool in your feet (oedema) as your foot drops lower than your knee and hip.

The other concern is that during pregnancy you have 40% extra and 40% thicker blood (more if you’re carry twins or more), which often has a hard time getting around the body. Varicose veins in the legs and groin are very common during pregnancy so putting the pillow between your knees will make it even harder for the blood to flow.

The picture above is a very thick, sturdy pillow between the knees. As you can see it still creates a twist and pull in the hips and knee. Having a thinner pillow will create even more of a twist and leave you rolling forwards onto the mattress, giving baby less space to get comfortable (baby will kick a lot during the night if you’re twisting hard).

The other problem with a pillow between the knees is that your lower back is pulled and your pelvis is tucked under as you try to keep your knees together. Bringing your knees up towards your belly, tucking your pelvis under or rounding your back will create pains in your lower back and prevent baby from getting their chin to their chest for an easier birth.

The most comfortable position for you during pregnancy, is to put your top leg on a thick pillow, and the bottom leg resting free, behind the pillow. A bit like recovery position.

Keep the hip, knee and foot of your top leg at the same height

So, placing your top leg on a pillow, you need to make sure it’s the correct height. If your leg is too high or too low you will feel pulling in your hips and/or lower back, which can be painful, or just uncomfortable.

The height of your leg has nothing to do with how big your belly is, this is purely about keeping your leg in alignment with your hip to stop you from twisting. This position will relieve lower back and hip pains, allowing your muscles to relax and giving you a really comfortable night’s sleep.

Our recommendation is to put two thick pillows inside one pillow case (so they go firm and don’t fall apart), put your top leg on the pillow and the bottom one resting behind the pillow. This way you should get relief, so long as your hip, knee and foot are at the same height. You could use other products like a yoga bolster, but they’re quite heavy to move around in the night.

Support your belly

From 20 weeks onwards it’s a great idea to put a wedge pillow under your belly when you sleep on your side. You have ligaments that attach from your uterus to the base of your spine. As you get heavier these ligaments can pull, creating discomfort in your sacrum (just above your bum) and a pulling feeling in your belly. A comfortable pregnancy pillow tucked right under your belly, and your leg up at the correct height, will have you feeling weightless!

There are many pregnancy belly pillows on the market. Go for a good quality memory foam pillow and it will last you a long time.

Hug a pillow

To prevent your shoulder from pulling and to protect tender breasts, hug a pillow (or a teddy bear!). Hugging a pillow will prevent your upper body from pulling forwards and can help to relieve pains around your bra line, neck and shoulders. It may also help relieve heartburn.

Keep your neck straight

If, before pregnancy, you normally lie on your front you’ll need to change your pillow while you lie on your side. Make sure the pillow is thick enough to keep your neck straight and your head aligned with your body. If your head is too high or low, you may experience headaches and neck and shoulder pains.

One size doesn’t fit all

Long body pillows are not ideal during pregnancy. If the pregnancy pillow is thin enough to support under the belly then it’s too thin to support the leg. If it’s thick enough for the leg then it’s definitely too thick for the belly (will cause twisting). Long pregnancy pillows sit in front of the belly and give little support.

All the pillows need separating out. Hugging on to a pillow is great for the shoulders but it should be separate from the leg and belly pregnancy pillows so you don’t curl or twist into it. You want pillows that are supportive to keep you correctly aligned and totally comfortable. Normal pillows lose their shape quickly. That’s why we recommend putting two inside a pillow case as it helps to keep them firm.

A Note About Lying On Your Back In Pregnancy

A pregnant woman who rolls onto her back in her sleep will normally wake up within minutes… because it’s uncomfortable and her baby kicks her to wake her up. The pregnancy sleeping position described above doesn’t need to support you behind your back because it keeps you comfortably aligned and helps you stay in one place longer.

If you do wake up on your back, just roll onto your side again. Having a pillow behind you will make you even hotter and also prevents your partner from cuddling up behind you (or having any space to sleep!).

Let us know how you get on

Samantha Thurlby-Brooks is the founder and managing director of Mumanu Ltd. Having specialised in pregnancy, labour & postnatal massage for over 15 years, as well as being a qualified BirthWorks Childbirth Educator and a birth doula, she’s got a huge wealth of knowledge and experience with all things pregnancy, birth and postnatal.

Pillows for pregnant women in Kazakhstan (id 96359441)

Characteristics and description

Orthopedic pillow for legs will prevent the knees from closing in the side position and will prevent the occurrence of pain that occurs when the knees touch in a dream. It is necessary for anatomically correct support of the legs during sleep and to reduce pain in case of arthrosis / arthritis, injuries of the knee and hip joints. The memory material adapts to the contours of the body and provides permanent orthopedic support. Helps you get healthy, quality sleep. Orthopedic foot pillow will be useful for:

Pregnant;
For varicose veins;
After hip surgery;
For rehabilitation after operations on the legs;
For leg injuries;
For discomfort and muscle tension in the knee and hip joints;
Feeling tired and tense in the legs.

Key features:

Type: orthopedic pillow;
Memory effect: yes;
Removable cover: yes;
Material: polyurethane memory foam;

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Pillow between legs while sleeping: 9 benefits!

Sleeping position is important for spinal health. You sleep 8 hours a day, often in the same position for long periods of time. Ignoring the proper way to support your spine while you sleep can cause pain, stiffness, and soreness.

The key to good sleep is to keep your spine in a physiologically correct position. Your spine is not straight; it has a natural S-curve that maintains balance and stability. When you sleep, whether on your side or on your back, you need to make sure your body is in the correct position. You can do this by choosing the right mattress, as well as using orthopedic pillows to help maintain a healthy spinal curve.

Sleeping on your side is the most popular sleeping position. In fact, 74% of people sleep like this! Side sleepers need a softer mattress because their hips and shoulders work directly on potentially painful pressure points. What is the correct sleeping position?

Make sure the pillow under your head is firm enough so that your neck is in line with your spine.
Place a pillow between your knees and bend your legs to support your lower back.
The thigh bones should be placed directly on top of each other so that the spine remains in a neutral position.

Benefits of a pillow placed between the legs while sleeping:

1. Improves posture

If you sleep on your side, you may experience pressure on your hips or shoulders at night. In order for the spine to remain straight all night and there is no discomfort, you can put a reclining pillow between your knees. Who knows, it might even help you fall asleep faster.

2. Relieves lower back pain

Sleeping with back pain is no fun at all. If you sleep on your stomach and experience back pain, sleeping on your side can protect you from pain and stiffness in the morning. Side sleepers who place a reclining pillow between their legs may find that this reduces stress on the lower back and further relieves pain.

3. Relieves muscle spasms

About 6% of people complain of nocturnal muscle cramps. An uncomfortable sleeping position can exacerbate nighttime cramps.

4. Supports pregnant women

When you're pregnant, staying comfortable at night can be very difficult. Doctors advise pregnant women to avoid sleeping on their back, preferring to sleep on their side. Pregnancy can also be accompanied by discomforts such as restless leg syndrome, lower back pain, joint pain, and knee pain. Pregnant women can feel relief by taking a nap with a pregnancy pillow or a pillow between their legs.

5. Improves circulation

It was common for most people to feel numb the moment they woke up. If you wake up with tingling limbs, goosebumps, or swollen feet, poor circulation may be to blame. Place a pillow between your legs while you sleep, it will align your knees and ankles. This will allow your inferior vena cava to properly pump blood from your lower body to your heart. Elevating your legs above heart level can improve circulation at night and prevent varicose veins.

6. Prevents sleep apnea

Sleep apnea is a problem that should be taken seriously. What happens with this sleep disorder? Breathing constantly stops and then continues. A pillow between the legs allows the airways to function better. Your spine will be more relaxed in this position, with your neck and shoulders properly aligned, which will prevent this disorder from occurring.

7. Reduces pressure on the hips

A leg pillow can keep your hips from twisting at night. The pillow keeps your knees in the correct position on top of each other, preventing spinal curvature. This maintains the natural alignment of the spine and reduces stress on the hips as you move around in your sleep.

8. Relieves pain from a herniated disc

A herniated disc can cause severe pain and discomfort. If you suffer from a herniated disc or any form of sciatica (pain caused by an injury or pinched sciatic nerve), you may find some relief at night with a foot pillow.