The effect of mattress on sleep quality during pregnancy

The Complete Guide to Sleeping in Pregnancy: What the Experts Say About Choosing a Mattress

Comfortable sleep during pregnancy is one of the serious challenges of women. Research shows that more than 78% of pregnant women struggle with sleep problems.
But there is a question, why is sleep so important during pregnancy? Because the correct way to sleep during pregnancy and choosing the right mattress plays a key role in the health of the mother and the fetus. On the other hand, hormonal changes, weight gain and pressure on the spine; It makes sleeping in pregnancy an important and sensitive issue. But what is the solution?

In this article, we will carefully review the correct sleeping positions, the characteristics of a suitable mattress, and practical solutions to improve the quality of sleep during pregnancy. If you or those around you are facing this challenge, be sure to follow us until the end of the article. 

Physiological changes of the body and its effect on sleep

Physiological changes during pregnancy have a profound effect on the sleep quality of mothers. 

As we stated in the introduction, studies show that about 78% of women face sleep problems during pregnancy, and some of these changes can be managed by improving environmental conditions.

Hormonal changes and their effects

The increase in progesterone hormone levels in the body plays an important role in sleep changes. This hormone causes sleepiness in the first trimester and also relaxes the muscles of the respiratory tract. In addition, the relaxin hormone relaxes the body's ligaments, which can lead to instability and pain. It is in this part that the role of helping factors in creating physical relaxation in pregnant women becomes more colorful.
One of these factors is a suitable and standard mattress, which should not be simply passed over.

Weight gain and pressure on the spine

As a result of weight gain and changes in the body's center of gravity in a healthy pregnancy, women usually gain between 11 and 16 kg, which causes back pain that usually worsens when lying down. In such a situation, you should definitely use a sleep product that not only does not increase this problem but also improves it.

Essential features of pregnancy medical mattress

Considering the physiological changes of the body, one should pay attention to certain features in choosing a mattress.
A suitable pregnancy mattress should have the following basic features:
• Proper support of body pressure points and uniform distribution of weight 
•    The ability to adjust the temperature and proper ventilation to prevent sweating
•    Anti-allergenic top with special thermobond layer 
•    Medium to high degree of stiffness to support the spine

Types of mattresses suitable for pregnancy

Mattresses suitable for pregnancy are divided into several main categories:
•    Pocket spring mattresses: with independent support and minimal movement transfer 
•    Latex medical mattresses: suitable for supporting neck and back areas 
•    Memory foam mattresses: with the ability to form and distribute pressure

In addition, when buying a mattress for pregnancy, it is necessary to pay attention to the following points:
•    Consultation with a doctor: Before buying a mattress, be sure to consult your specialist 
•    Mattress test: Before buying, try the mattress to make sure it is comfortable 
•    Standard height: The mattress should be of a suitable height so that it is comfortable to stand up and sit down 

• Warranty and service: Pay attention to the warranty period and after-sales service 

In general, the mattress should be able to protect all parts of the body well and provide conditions for healthy blood circulation of the pregnant mother.

Correct use of a pregnancy pillow

The pregnancy pillow plays an important role in improving the quality of sleep. These pillows are designed to support the neck, back, abdomen and hip joints. For proper use: Place a pillow between your knees
Place a pillow under your stomach
•    In case of heartburn, use a pillow to prop up your head.
Research shows that 2 out of 3 people suffer from back pain and muscle pain in the third trimester of pregnancy. The correct use of a pregnancy pillow can reduce these pains.

Ways to improve sleep quality

In order to have quality sleep during pregnancy, it is necessary to follow some environmental and nutritional principles. Considering the sensitivity of this period, paying attention to details can make a significant difference in the quality of sleep; which is:

Adjusting the bedroom temperature

The right temperature in the bedroom plays a key role in the quality of sleep. Experts recommend that the bedroom temperature be set between 24 and 26 degrees Celsius. In addition, the environment should be dark and quiet. Using soft scents and quiet music without words can help create a pleasant environment for sleep.

Create a regular sleep routine

To improve the quality of sleep, it is necessary to create a regular schedule:
•    Go to bed at a certain time
Do not use screens one to two hours before going to bed 
•    Do relaxing activities like reading or taking a warm shower before bed

Proper nutrition for better sleep

Proper nutrition has a direct effect on the quality of sleep. For better sleep, follow these steps:
Timing of meals: Eat dinner 2-3 hours before sleep 
•    Choosing the right foods: consuming vegetables, whole grains, yogurt and the right fruits 

• Useful drinks: warm milk with honey 2 hours before bed

Also, avoid taking these before bed:
•    Caffeinated beverages such as tea and coffee
Spicy and spicy foods
Fatty and fried foods 
In addition, dividing meals into smaller amounts and more often can help improve a good night's sleep. Consuming relaxing teas such as chamomile and spring orange can also help to relax and sleep better.
conclusion

Comfortable and quality sleep during pregnancy plays an important role in the health of mother and fetus. Physiological changes in the body, choosing the right mattress and following the correct principles of sleeping are all factors that must be carefully considered.
Therefore, sleeping on the left side, using a suitable mattress with medium to high firmness and using a pregnancy pillow can significantly improve the quality of sleep. Also, creating a calm environment with the right temperature and following a regular sleep schedule are effective strategies for better sleep.
In general, by following the mentioned points and consulting a specialist, you can spend your pregnancy peacefully and sleep well. Don't forget to discuss any changes in your sleep pattern with your doctor so that more specialized solutions can be provided to you if needed.
 

If you are looking for standard and quality mattresses, we suggest you buy a mattress from Karkia.

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