Pregnancy can be a wonderful time in a woman’s life, nesting and preparing to welcome your little bundle of joy, emanating that healthy glow, eating for two! While the downsides can be unpleasant (frequent urination, mood swings, nausea, and constipation) if fatigue is relieved, it could have a positive knock-on effect on other symptoms. Quality sleep is essential for every human being, especially expectant mothers. Let’s talk about why sleep is important for a healthy pregnancy and how to choose the best mattress for optimum sleep comfort.
Sleep is important for a healthy pregnancy for the same reason quality sleep is essential for the health and well-being of every human being.
Why Is Sleep Important for a Healthy Pregnancy?
Sleep is important for a healthy pregnancy for the same reason quality sleep is essential for the health and well-being of every human being. During sleep, your body repairs itself, memories are stored, hormones are regulated, muscles are replenished, and energy is restored. Poor quality sleep can also impact labor and delivery, creating complications for mother and baby. A lack of sleep during pregnancy could cause preeclampsia, which affects the kidneys and blood pressure.
Changing hormones in the first trimester brings with it an overpowering urge to snooze
Changing hormones in the first trimester brings with it an overpowering urge to snooze, all that extra progesterone lowers blood pressure and blood sugar levels causing fatigue. Your body uses a lot of energy keeping your immune system healthy and keeping you active. Add a growing baby and your body needs additional fuel and resources to keep mother and baby healthy. This is where a good pregnant bed could make all the difference between rest and insomnia. The best mattress for pregnancy will accommodate a growing bump and be comfortable for all sleep positions.
Best Mattress Properties for Pregnant Women
Pregnancy mattresses must be supportive. This means that the mattress surface is responsive and accommodates your weight and sleep style. Your spine will be aligned and sensitive pressure points will be supported so as not to give uncomfortable pushback or sinkage. As your pregnancy progresses, mattress support in the pregnancy pressure points, hips, and back are essential to comfort.
Maternity mattress firmness comes down to personal preference. Maybe you like a super soft bed or a nice and firm mattress. Whichever is best for you, ensure the mattress accommodates the delicate needs of the pregnant side sleeper. Your sensitive hip and shoulder regions need a mattress firmness that keeps the spine aligned. The mattress must allow your body to slightly sink, avoiding any nasty pushback of the sensitive pressure points.
- Pregnant women who sleep on their side and weigh less than 150 pounds often feel more comfortable on softer mattresses because they sink deeper and experience more pain and pressure relief
- Those who weigh more than 250 pounds may prefer a firmer mattress because they sink too deeply on softer surfaces.
- Pregnant women of average weight (between 150 and 250 pounds) will prefer a 5-6 medium firmness or 7-8 medium-firm (depending on firmness preference)
Hot flashes and night sweats can occur during the early stages of pregnancy. A feeling of heat will rush to your face, making you look flush and you will sweat profusely during sleep. Night sweats and hot flashes can interrupt your precious sleep, making daytime fatigue more unbearable. The best mattress for pregnancy will be 100% temperature neutral. A cooling mattress made of breathable materials offers greater pregnancy comfort than heat retaining memory foam.
Edge support refers to a reinforced mattress edge. It is meant to limit sinkage while sitting on the edge of the bed. The reinforced edge support is typically found on hybrid mattresses and works well because hybrid mattresses can be tall. A quality mattress that is made of high-density base foam will not need any edge support to be classed as a superior pregnant mattress.
The only way to negate mattress noise is to opt for a high-density foam mattress
Sleeping on an innerspring mattress or air bed can be a noisy experience. As the coil springs and air chambers creak under your every movement. Motion transfer and mattress noise can lead to insomnia. The only way to negate mattress noise is to opt for a high-density foam mattress.
The Best Mattress for Pregnancy
AirFoam™ vs. Innerspring Mattress for Pregnant Women
An innerspring mattress for pregnant stomach sleepers may not be the best option. The pressure relief of AirFoam™ has the ability to contour the body, aligning the spine, and gently cradling the sensitive pressure points. Innerspring mattresses can be found for a couple of hundred dollars but the high motion transfer, noise, and lack of pressure relief may not be the ideal choice for pregnant women.
AirFoam™ vs. Foam for Pregnant Women
Many foam mattresses can make a comfortable pregnancy bed but beware of foams that contain viscoelastic chemicals. Heat-trapping chemicals that you’ll find in memory foam, polyfoam, and other foam mattresses could create a hot sleep space. AirFoam™ is revolutionary in this regard as it’s a breathable foam that allows a cooling restful sleep. Other foams trap heat and keep the top layer of the mattress hot, whereas AirFoam™ pulls the heat away from the surface of the mattress, releasing it through the lower levels of high-density base foam.
The Nolah Evolution Hybrid is topped with revolutionary AirFoamICE™ that is ultra-cooling and supportive
AirFoam™ vs. Latex Mattress for Pregnant Women
Natural latex mattresses provide cushioning, support, and pressure relief, making them generally well-suited for pregnancy. They also make very little noise, offer excellent edge support, and don't trap heat like memory foam mattresses.
AirFoam™ and natural latex mattresses both offer many benefits for pregnant women, so which option is "better" for you ultimately comes down to personal preference. More eco-conscious shoppers may favor latex, while those looking for a lower price point may prefer AirFoam™.
AirFoam™ vs. Hybrid Mattress for Pregnant Women
Hybrid mattresses take the coil springs of an innerspring mattress and top it off with layers of foam or latex. The individually-wrapped coil springs allow air to circulate, which could offer some cooling abilities. However, may sleep hot if topped with memory foam. The Nolah Evolution hybrid is topped with revolutionary AirFoamICE™ that is ultra-cooling and supportive. The deep supportive high-resilience foam is stronger and more supportive than memory foam, and the orthopedic support core provides the perfect mattress qualities for pregnant women.
Tips for Sleeping Better During the First Trimester of Pregnancy
- The first trimester may have you feeling more tired and warmer than usual so adopt an earlier bedtime and use breathable bedding
- You may feel tired during the day and have insomnia at night! Nap during the day as much as you can
- Enjoy any sleep position but practice side sleeping with a pillow between your knees
- This is a good time to start pregnancy yoga if permitted by your doctor, light exercise could also ease insomnia
Tips for Sleeping Better During the Second Trimester of Pregnancy
- The baby bump is starting to show, sleep on your left side to ease acid reflux and heartburn
- Try gentle stretches to ease leg cramps
- A hot bath before bed can comfort tired muscles
- Drink plenty of water during the day to combat headaches
- Sleep propped up on a wedge pillow to ease nasal congestion
Tips for Sleeping Better During the Third Trimester of Pregnancy
- Pregnancy weight gain can bring muscle and joint pain, along with blood pressure issues and insomnia, it’s important to do all you can to relax, meditation, yoga, and fresh air. Read a book in bed to help you fall asleep
- Continue sleeping on your left side, pointing your knees at your chin in a fetal position
- A hot water bottle or heat pack could bring some comfort from back pain
Tips for Sleeping Better During the Postpartum Period of Pregnancy
- Co-sleep with your baby, when your baby is sleeping- grab a nap if you can
- Sleep propped up on a wedge pillow to ease sleep apnea and insomnia
- Ask for support from loved ones, it takes a village to raise a child!
- Don’t forget to eat, a healthy diet is good for your baby when breastfeeding and nourishing food is vital to your physical health and mental wellbeing
How Many Hours of Sleep Does a Pregnant Woman Need?
To combat pregnancy fatigue, nap as much as you can during the day. Try and get at least 7 hours of sleep every night. But, pregnancy insomnia might make it difficult to sleep. As long as you’re spending 8 hours in bed every night, resting, and napping when you can, your energy could be maintained.
What Is the Best Pillow for Pregnant Women?
Pillows will add much comfort as you go through your pregnancy. A pillow between your knees is super comfortable for side sleeping. A thick pillow under your lower back could reduce back pain, and a quality pillow under your head will aid spine alignment. A 6-inch tall pillow of soft breathable material is best for pregnant ladies.
What Is the Best Mattress Topper for Pregnant Women?
Mattress toppers can add a layer of comfort to an uncomfortable mattress. We recommend a 1-2 inch layer of AirFoam™️ or latex to transform an unsupportive mattress into a healthy, comfy bed.
What Type of Mattress is Best for Pregnancy?
The best mattress for pregnancy is cooling and pressure relieving. A 7-8 medium-firm mattress could be ideal for those who enjoy a firm feel. A 4-6 soft-medium firmness will suit those who enjoy a softer feel. Above all, the mattress must be breathable and responsive without heavy pushback or sinkage.
How Can a Pregnant Woman Sleep?
Pregnancy sleep tips include sleeping on your left side to ease heartburn and increase blood flow and nutrients to the placenta, sleeping with a pillow between your knees, and a quality pillow under your head. Clean up your sleep hygiene to reduce electronic device activity. Include meditation, and light stretching before bed to help you sleep better and longer.
How Many Hours of Sleep Does a Pregnant Woman Need?
Expectant mothers should aim for 7 hours of sleep per night. Although insomnia can occur from night sweats and hot flashes in the early stages of pregnancy. Try and nap as much as possible during the day, go to bed earlier than usual, and clean up your sleep hygiene routine.
The best pregnancy mattresses provide pressure-relieving comfort. A too-soft mattress can sink the hips putting the spine out of alignment. A too-firm mattress can create uncomfortable pushback, causing back pain. A more comfortable alternative is a cooling, pressure-relieving mattress that contours to your body. Quality sleep is essential to your physical health and mental wellbeing, and of even greater importance during pregnancy.