From Bub Hub Pregnancy & Parenting Portal - bubhub.com.au

Tips for a good night’s sleep during pregnancy

Many women wrongly write off backpain as an inventible part of pregnancy.

Too many take a 'grin and bear it' approach. According to the Chiropractors’ Association of Australia, 69 per cent of pregnant women admit to suffering lower back pain but only 32 per cent do anything about it, resulting in the vast majority living with unnecessary pain.

A US study has recently found that 80 per cent of pregnant women who experience back pain slept less than four hours per night.

A good night’s sleep is imperative to health and wellbeing during pregnancy and little or disrupted sleep does not allow a pregnant body to rest and recover. For our bodies to be at their healthiest, we need a balanced diet, exercise and a rejuvenating sleep.

Therefore selecting the right mattress should be a carefully considered decision for expecting mothers. People come in different shapes and sizes and have different preferences for comfort levels and for support, this is even more so during pregnancy as your body is continually changing.

Here are some top tips to help expecting mothers chose the right bed for a perfect night’s sleep:

  1. Do your research before buying a bed. You spend almost a third of your life in your bed, so selecting the right bed must be based on a good understanding of how a bed is made and what your body needs both during and after your pregnancy. Make sure you spend about 10 minutes lying in each bed when you’re testing them. Close your eyes and concentrate on the pressure and any straining along your body from head to toe, especially your lumbar curve.
  2. Your bed must allow for correct weight distribution. Your bed needs to be able to recognise that weight distribution along your body is not in proportion to body shape. As your proportions continue to change throughout the pregnancy, it should have a mechanism by which it is able to be adjusted to your shape and weight distribution, as well as your partner’s.
  3. Your bed must provide the right support customised to your body. The feel of the bed is important, but it is only part of the answer to a perfect night’s sleep and, just as importantly, a great night's rest. Don't buy a bed just because it feels comfortable - also consider the ability of the bed to give you the right support.
  4. Your bed must minimise partner disturbance. Choose a bed that allows for personalised comfort and support – there is not a 'one size fits all' approach to choosing a mattress. Designs that allow for different body shapes and comfort will inevitably result in a good night’s sleep for each person.
  5. Your bed must eliminate high pressure spots. The bed must minimise or eliminate high pressure spots, particularly at the hips and shoulders, and provide increased support in the lower back to improve spinal posture which can suffer during pregnancy.
  6. Your bed must cater to your body changing over time. Remember that while it is important that your new bed will support you during your pregnancy, it should additionally last you for the next 10 years or more, during which time your body will continue to change, so a good bed should be one that is good for your body now as it may be in 10 years.

This article was written by Mario Piraino
Structural engineer with more than 20 years' experience


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