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Written by

Gina Conley, MS

3 Pregnancy Sleeping Tips for a Better Night of Sleep

  • Pregnancy

Getting a good night of sleep can feel so elusive during pregnancy! But, there are ways to support TRYING to get SOME restful sleep!  If you are having hip pain while sleeping, this blog covers few pregnancy sleeping tips to help you find some relief to get a great night of sleep!

3 Pregnancy Sleeping Tips for Hip Pain During Pregnancy

If you are having hip pain while sleeping during pregnancy, it could be due to TOO much pressure on the hip as you sleep. 

We may find ourselves STUCK in one position all night due to fear of ending up on our backs. Our giant pregnancy pillows may be forcing us to stay in one position, which can put TOO much pressure on the hip.

If there is too much pressure on the hips, it could also be your mattress!  If you have the option to upgrade, we LOVE our new Casper Wave Hybrid mattress.  This mattress has Zoned Support to lift your waist and lower back for better alignment while you sleep!  It has been a game changer for our family since we upgrade.

Take their mattress quiz here to find the best one for you!

If you can’t upgrade your mattress right now, check out these three tips to get a better night of sleep TONIGHT:

  • Support the Spine with Waist Support
  • Support the Hips with Leg Support
  • Support the Pelvic Girdle with Hip Shifting

1) Support the Spine: Waist Support

If your hips are hurting as you sleep, it could be due to TOO much pressure on the hips as you sleep.  

Adding some support in the space between your rib cage and pelvis could align the spine better so there is less pressure on the hips!

Take a small towel and roll it up to place in the gap between your ribs and pelvis.  There are even small pillows, like this one, that you can place in that little space for more support!

2) Support the Hips: Leg Support

If the hips are being forced into external or internal rotation ALL night, then we want to place a pillow to support the entire shin to keep the hips in a more neutral position.

Try placing a pillow between BOTH the knee AND ankle to keep the hips more neutral.  This could help with pain-relief!

Another tip is to add a pillow behind your back so that you can lean back slightly without being flat on your back (which may be less comfortable in the final trimester).

3) Support the Pelvic Girdle: Hip Shifting and Squeeze

Pregnancy Sleeping Tips

If you are having pelvic pain as you roll around in bed, either with the front pelvic joint, such as pubic symphysis, or back pelvic joints, such as the SI joints, you can roll up a towel to squeeze to support you as you move.

  • Take a towel and roll it up to place it between the knees.
  • Shift the left hip BACK
  • Shift the right knee FORWARD
    • This shifting helps to reposition the pelvic girdle so it can stabilize better based on common postural tendencies
  • Squeeze the towel as you roll

You can also use your fist as you roll if you can’t find a towel or a pillow!  Be creative!

If you are having pelvic girdle pain, it’s important that we address it!  You do NOT need to suffer just because you are pregnant.  We can do lots of exercises to find relief from pelvic girdle pain!  We include pelvic stability exercises in our pelvic stability program and in all our prenatal fitness programs.

Emily
Pelvic Stability Client
Highly recommend this program if you’re suffering from any pelvic girdle pain during pregnancy! I had never had an issue with pelvic pain in my first pregnancy, and was feeling great in my second until ~24 weeks, at which point I had a sudden and severe onset of pelvic pain to the point where it was quite painful to walk. As I waited to see a pelvic floor physio, I was desperate to start moving again and came across this program. I was amazed when *days* after beginning, I was nearly pain free, and already beginning to re-introduce movements from my “regular” workouts. When I went in to see my physio, I was feeling nearly 100%, and spoke with her about what I had been doing through the program—she agreed with all of the movements I had mentioned, and encouraged me to continue with them!
Ashley
Pelvic Stability Client
I’m a marathon runner and was determined to keep running during pregnancy, but in my second trimester I started getting terrible pelvic pain every time I ran and back pain all day after. I had heard of the Mamastefit Pelvic Stability program and decided to give it a try. I can’t recommend it highly enough. These aren’t the same old moves you get in physical therapy — every exercise incorporates an upper body and lower body move to target the “slings” that keep your whole body connected. After just 3 weeks, my pelvic pain vanished and never returned. I’ve been recommending this program to every pregnant person who complains of pelvic pain, and I was so impressed I bought a postpartum recovery program too.
Andrea
Pelvic Stability Client
5 workouts into the pelvic stability course… and WOW!! I’m amazed! I also went to the chiropractor last week because of my lower back (issues even when not pregnant) – but your program. 🤩 The SPD pain in my pelvis – almost nonexistent. And your videos within the program… I’ve learned more just watching those than I did with my PT here. So HUGE thank you!!!! 🙌🙌🙌
Pelvic Stability Course

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