Sleeping is important, like all of the time. I’d say it’s most important when you are forming life though. It’s a cruel joke that pregnant women don’t typically get good sleep…but we are about to change that. 

First, you need the right environment. Make sure you have a comfortable mattress, pillows and blankets. The pillows and mattress should be supportive, and I’m not only talking about your neck and back. 

It is essential that your neck is not propped up one way or another, and kept neutral. We are often asked about which pillows we think are the best ones out there, and really it depends on your sleep position. Obviously, during pregnancy it’s recommended that you sleep on your side. So make sure that your neck is held in a neutral position. There are pillows, like this one out there that will support your neck and not allow it to sag (for lack of a better term) while you are sleeping on your side that we like, but keep in mind sometimes it’s not necessary to buy a new pillow and instead you can just use a rolled up towel to mimic the supports found in some pillows. A lot of people tell me how much they love this pillow , I like that it is customizable. Now that we have your head under control, now it’s time for that growing bump. There are wedge pillows out there, which are great and all, but a folded up towel or blanket can serve the same purpose, and why not save that $$$ for the really important things, like a pregnancy pillow? If you are looking for a truly great support and have the money to spend (or are crazy about sleep like me…) here’s a nice bump support pillow. The next most often asked question is my favorite pregnancy pillow. Again, this is about preference of the sleeper. I’ve tried highly-rated pregnancy pillows in the past, they were just too hot. AND THEN I FOUND THE GREATEST SIDE SLEEPER PILLOW (for me…and the one I recommend to everyone).I like this one because it does all of the following things, and it doesn’t deflate on me. The most important thing here is that it holds your hips neutral (stacked on top of one another) and your ankles are also supported, to prevent more low back pain. 

Alright, now we have your support nailed down…did you know there is an ideal temperature to sleep in? According to sleep experts it is 65 degrees Farenheit. I know I get my best sleep closer to 60, but since I don’t have a million dollars to spend on my electricity bill, I keep it closer to 67. There are times I notice an influx of people who come in complaining about waking up with a crick in their neck. We, Dr. Pierce and I, blame it on having a fan blowing directly on them while they are sleeping…so try not to do that. I am NOT saying no to fans, just maybe not right on you, or expect to wake up with some neck pain…your choice ;) As for blankets, make sure you are using ones made of breathable material. I prefer to sleep with a few thin layers (yes, even in the winter time), but I sleep next to an oven. 

The next thing I recommend trying is supporting your health. First, getting adjusted can help with sleeping comforts and just getting your into your parasympathetic/zen state. Acupuncture and massage can help with this too! You should also support your body by giving it different supplements (just make sure these are OK for you to take and you don’t have any contraindications from medications/supplements/conditions/etc.). My favorites include a topical magnesium, specifically from Ancient Minerals yet also AVOIDING melatonin (my hatred for this supplement is another blog post for another time).

Outside of eating right and exercising, good sleep is one of the best things you can do to have a healthy pregnancy. It supports your body and mind. If you need help with sleep, please make sure to bring it up at your next appointment so we can figure out exactly what you need to change to give you better rest.