Getting a good night’s sleep is always critical, and even more so when you’re growing another human! Unfortunately, it can be difficult to get comfortable enough to rest well. Not to mention all the waking up for trips to the bathroom.
After two pregnancies as a plus size mom, I finally figured out tips to make sleep as pleasant as possible during pregnancy and am excited to share what I’ve learned with you.
Please note that I am not a medical professional, and this is not medical advice. I am simply sharing my experiences. You should always contact your doctor with any questions or concerns.
The three keys to a great night’s sleep when you’re plus size and pregnant are:
- Routine
- Environment
- Comfortable Sleep Position
1. Establish a Nighttime Routine
Finding simple ways to wind down from the day and prepare your body for rest makes such a huge difference. Ultimately, the ideal nighttime routine will look different for everyone but here are several great options to try.
- Go to bed at the same time every night.
- Eliminate electronics like cell phones and TVs from the bedroom.
- Do light stretches before bed.
- Minimize or eliminate caffeine, especially in the evenings.
- Have a small snack before bed.
- Perform self-care (warm bath, lotion, skincare routine, etc.).
- Meditation
Pregnancy can be a time filled with more anxiety than usual. Even if meditation isn’t part of your normal routine, it can be especially helpful during pregnancy. In addition to assisting with better sleep, it can also help relieve tension, lower anxiety, and lower your risk for postpartum depression . If you’re new to meditation, there are apps like Headspace that can help or you can search for pregnancy guided meditations on YouTube.
2. Create an Optimal Environment
There are many things you can do to create a peaceful environment for sleep, most of which are simple and inexpensive to implement.
Darken the Room
Turn off all lights, including nightlights and consider investing in blackout curtains.
Consider White Noise
Many parents choose to purchase a white noise machine for the baby’s nursery, but you can take advantage of it long before the baby arrives. This popular Hatch sound machine is a favorite that can be used for years to come with your little one.
You don’t have to invest in a machine. You can listen to white noise sounds on YouTube or my personal favorite, The Relaxing White Noise Podcast, available on both Apple and Spotify. It’s an eight hour podcast with many different sounds available.
Remove Distractions
Consider removing distractions, especially electronics like televisions and cell phones, from the bedroom. If you currently use your cell phone as your alarm clock, an inexpensive alarm clock will work well and allow you to keep your phone charging in a different room at night.
Utilize Scent for Calming Purposes
Scents such as lavender promote calmness and can be helpful in creating a supportive sleep environment. Using pregnancy safe essential oils in a diffuser is a great way to incorporate scent without introducing more chemicals into your home. You can learn more about pregnancy safe essential oils here , but be sure to speak to your doctor with any questions.
Control Temperature
There’s nothing worse than being hot and sweaty when trying to sleep, except being hot and sweaty when you’re pregnant and trying to sleep. Utilize a fan, lightweight sheets, and turn down the temperature on your thermostat at night.
If you are considering purchasing a Big Fig Mattress to support your sleep during pregnancy and beyond, the THERMOGEL COOLING ® technology will be beneficial for you too. You can learn more about staying cool with Big Fig here .
3. Get Comfortable in Bed
It can take a lot of trial and error to get comfortable in bed. Our changing bodies, the need to sleep in new positions, and the need to frequently get up for bathroom breaks, can make it feel nearly impossible.
It may be true that sleep will be slightly less comfortable when pregnant but there are many things we can do to improve the experience.
Here are a few tips:
Proper Sleep Position
The ideal sleep position during pregnancy is on your left side for optimal blood flow to the baby and optimal kidney function. However, many physicians are OK with pregnant women sleeping on their stomachs until it becomes uncomfortable. It is often also acceptable to sleep on the right side when needed as well.
Sleeping on your back is not recommended due to pressure on the vena cava which is the vain that carries blood from the lower body to the heart.
Your doctor may have specific recommendations for you to consider so be sure to reach out to him or her with any questions you have.
Learning to sleep on your side can be quite a challenge if you’re not used to it, but the rest of the tips for getting comfortable in bed when plus size and pregnant should help make the transition easier.
The Best Bed
Given that you’re reading this blog post on the Big Fig website, you either already are a Big Fig fan who knows about the incredible support you can receive from your mattress or you’re considering making a change and getting the Big Fig to support you during your pregnancy journey and beyond.
I can’t emphasize enough how much this mattress can change the quality of your sleep during pregnancy and for years (decades, actually) to come. I have had my bed for several years now and have never been more appreciative of it than I was during my two pregnancies.
The bed is firm and supportive, so you don’t sink in, but it is also feels cozy and not overly hard. You can learn all about The Big Fig Difference here .
Additional Support with Pillows
Even with the best and most supportive mattress, choosing great pregnancy pillows can improve the level of comfort. Preferences vary greatly here so there will likely be some trial and error before you find the perfect fit.
It is important to note that not all pregnancy pillows are made equal in terms of support for pregnant plus size bodies. Some are too flimsy and not thick enough for a larger body. The Snoogle pillow is a great option that can support a larger body without going flat. You can read a full review of the pillow here .
Wedge pregnancy pillows are another great way to support specific parts of the body that can hurt during pregnancy. They can be used under the belly or wedged behind your back to help prop you up on your side without putting too much pressure on any one body part. They can also be great between the knees to take pressure off your hips.
Adjustable Base for Bed
While not completely necessary, having an adjustable base for your bed during pregnancy can certainly help you get more comfortable. It’s great if you want to sit up and read or watch tv in bed and it’s also incredible for propping up swollen feet at the end of a long day.
If you struggle with getting in and out of bed, it’s also nice to be able to prop up the bed a bit making it easier to get out.
This post has been all about plus size pregnancy sleep tips. Good luck with your pregnancy and sleep well!
About the author:
Miranda Schultz is a plus size lifestyle content creator, mom of two daughters, and a Big Fig Collective member. You can find her work at https://thepluslifeblog.com/ or follow her on Instagram at https://www.instagram.com/thepluslifeblog/ .
