Sleeping with pelvic instability and pelvic issues  

This is quite a lot, right? And this all while you’re counting sheep. Wow!  

 

Now your pelvic ligaments and pelvic muscles are recovering. Your pelvis receives rest. But that doesn’t mean that being bedbound is the solution for your pelvic instability. Sleeping is good, you recover and prepare for the next day. During that next day you need to keep moving and perform pelvic floor exercises. The ideal combination for a healthy pelvis is determined by having a good balance of activity and rest.  

 

More benefits of good sleep 

Next to the pros mentioned above, there are still some other benefits. Think of: 

• Improving your immune system. 
• A good night sleep gives you a good mood. You are more resistant to stress and are less irritable. Pretty handy when you’re pregnant, right?  
• You’re more alert and more creative during the day. 

So if you already have trouble with sleeping, then sleeping during the pregnancy or with pelvic instability can give you additional challenges. Think of the points above to create the optimal situation.  

 

Consequences of not sleeping properly during the pregnancy or with pelvic instability  

If you aren’t reaching the recommended amount of sleep you can become sleep deprived which can have a huge effect on you and on your body, which means that it can also have an effect on your little one when you’re pregnant. Think of: 

• Additional weight gain, an increased chance of diabetes and heart issues. 
• Your hormones become imbalanced. You’re more prone to develop an anxiety disorder, depression, or anger issues.  
• A general decrease of cognitive functions. You will be less alert and won’t perceive something as quick.  
• The growth and the health of your baby may be compromised when you are sleep deprived. 
•  

Now we know which effects sleep has and how important it actually is. Sleeping is very important for when you experience different pelvic issues too.  

 

Let’s take a look at what you can do yourself to be able to sleep better. 

 

The ideal pillow for pelvic pain and pelvic instability 

Sleeping with pelvic pain and pelvic instability can be very painful. When you are sleeping on your side, your knees are laying on top of each other. The pelvic ligaments stretch out when the upper leg falls inward. You will feel a stretching sensation on the outside of your hip. This can cause pelvic pain and ligament pain next to your pelvic instability. It’s recommended to use an orthopedic knee pillow to prevent the previous. A lot of pregnancy pillows are big and are more in the way than they are comfortable. I’ve looked for a small but a pain relieving, comfortable orthopedic knee pillow that won’t be in the way and will stay in place when you sleep.  

 

That’s how I landed on the orthopedic knee pillow from Best Life. This is a small and compact knee pillow with a handy leg strap. This strap ensures the pillow to stay in place when you sleep. This pillow is made out of memory foam, has an ergonomic shape and doesn’t become warm. The pillow also has a removable cover. It’s an ideal pillow to achieve the preferred sleeping position and to decrease the pelvic/ligament pain. Below you will see how the pillow looks like, you will find a summary of the benefits, and a button to directly go to the page to purchase it.  

 

Benefits of the orthopedic knee pillow from CAIFU.  

 

Benefits
+ Compact	+ Washable cover
+ Comfortable	+ Stays cool
+ Ensures an ergonomic sleeping position	+ Stays in place
+ Isn’t an obstacle for you or your partner	+ Usable for different issues*
+ Very affordable price	+ Easy to bring along

* This orthopedic knee pillow can be used for multiple issues or medical situations. Think of tailbone pain, pelvic instability, pelvic ligament pain, pelvic floor pain and back pain. This pillow is recommended and much better than the average pregnancy pillow.  

 

 

 

15 tips to improve your sleep with pelvic instability 

Sleeping is incredibly important for your body to be able to recover, especially when your body needs to recover a lot. Pelvic instability has a massive impact on your body, which means that a recovery period is necessary. Let’s go through the best 15 tips when it comes to sleeping with pelvic instability.  

 

15 tips to improve your sleep with pelvic instability:  

 

1. Eating is okay, but keep it light. 
   Are you getting the munchies at night? Feeling like having a bag of crisps during an action-packed movie should be okay, right? Of course that’s fine once in a while, but if you do want to eat at night, it’s preferred to keep it light, like with a piece of fruit or yoghurt. Your body needs energy to process the good, and the time after your meal is used to continue processing. This can keep you awake if you eat too hefty and too close to your night’s rest. Eating 2 or 3 hours before you go to sleep is fine.  
2. Relax. 
   Easier said than done, but relax. Lay in bed and try to consciously relax. Check your muscles and ask yourself: Are they relaxed? If necessary, tense up your muscles and release that tension, then you’re sure that you’re relaxed. 
3. Relax as commando. 
   I’m serious! Commandos have their own tips and tricks to be able to relax fast and properly, especially when it comes to facial muscles. There is a lot of subconscious tension in the face. Go ahead and try to relax your entire face. You’ll notice that you were still holding some tension there!  
4. Exercise tires you out. 
   If you work out, I’m sure that you already know that you’re way more tired at night compared to a day where you don’t work out. Exercising ties you out. Your body has lost energy and will need the sleep even more.  
5. Structure costs nothing. 
   Keep a certain structure. You will fall asleep and get up easier. 
6. Laying on your side is the best position. 
   It’s preferred to fall asleep on your side. Especially when you’re pregnant and/or are experiencing pelvic issues. Keep the knees bent and on hip-width, achieve this by placing a pillow between your knees. That will most likely be comfortable for you.  
7. Fresh air. 
   Of course we fart in our sleep, but try to let some fresh air in. Do you have plants in your room? Plants help maintain a healthy oxygen level. And keep your window ajar! 😊  
8. Don’t just relax in bed. 
   Relax before you go to bed. Don’t proceed to work and don’t do stuff that’s too complicated. Make a cup of tea and throw up these feet. This also helps your pelvis. Feel your muscles relax. If necessary, lie down on a firm surface with your legs bent, you will notice that your back will relax. 
9. Being angry is unnecessary. 
   Never go to sleep when you’re not relaxed. Fights or other factors that anger you won’t help you sleep at night. Try to fight off these frustrations before you crawl underneath the covers.  
10. Liquid causes liquid. 
    Don’t drink generous amounts before you go to sleep. Having some tea is fine, but try to go to the toilet before you go to sleep. If you’re pregnant, it’s best to prolong your time on the toilet. An empty bladder brings a better night’s rest. 
11. Know what you eat. 
    Sugar and caffeine will keep you up. Try to limit this. 
12. Screens are a no!  
    Try to not make use of your phone or of any other device with a screen. This gets your brain out of rest mode and brings it back into processing mode. You will be less relaxed.  
13. Light isn’t dark. 
    A dark room improves sleep. The lighter it is, the more difficult it is to fall asleep. You will also be quicker to wake up. Keep it dark, think of thick, darkening window decorations. 
14. Think about your bed. 
    Having a good bed is important. Look at what works out for you. Is your bed providing you enough support and comfort? Having a bed is incredibly important, so try out some changes. 
15. Warmth makes you sleepy. 
    Having a cozy temperature is nice. If you happen to get cold quick, think of heating up your room. Is a heated bottle an option? Nice, thick covers? Make a nice little nest for yourself.  

Summary 

Sleep is incredibly important. Make sure you’re getting 8 hours in, especially when you’re pregnant. Then you also need to keep someone else in mind. With pelvic issues it’s especially advised to give you body the chance to recover optimally. Think of sleeping on your side, use an orthopedic knee pillow, and make sure you have the ideal sleep environment. Relax and actively go to bed. 

 

And lastly, are you looking for more information? 

Hopefully this information was useful to you! If you’re still looking for some more information, feel free to take another look around on the website. It’s filled with in-depth information, tips a webshop and also exercises. I still have a lot of articles with lots of information about other symptoms and issues. Feel free to click on the blue words to take you straight to the right page.