Parenting young children isn’t just about managing schedules and sleepless nights; it’s also about healing from birth, building tools to calm the anxiety that comes with parenting, and reconnecting with yourself amid the beautiful chaos. While paediatricians, lactation consultants, and parent support groups are essential resources, exploring holistic tools like crystal healing has become an increasingly popular practice among millennial parents.
While science hasn’t fully validated the energetic claims made by crystal enthusiasts, many parents say that working with crystals gives them a sense of comfort, grounding, and emotional balance during overwhelming moments. But what exactly is crystal healing and can it really support parents navigating the intense early years?
In this article, we’ll explore how crystal healing works, what the science says, and how parents are using crystals as a complementary form of self-care during pregnancy, postpartum, and beyond.
What is crystal healing?
Crystal healing is an alternative therapy that uses the energetic vibrations of crystals and gemstones to support emotional, physical, and spiritual wellness. Each type of crystal is believed to carry a specific frequency or energy that can interact with the body’s energy field, as some traditions refer to it, or the chakra system.
This ancient practice dates back to civilisations like the Egyptians, Chinese, and Greeks, who used stones like lapis lazuli, jade, and quartz in rituals, healing ceremonies, and daily life, including during pregnancy and childbirth.
In modern parenting, crystal healing is used to help:
Reduce stress and parental anxiety
Support emotional processing during postpartum
Encourage mindfulness during feeding and bedtime routines
Promote patience and spiritual awareness
When raising young children, these benefits can serve as valuable tools in managing overwhelming emotions, finding moments of calm, and restoring inner balance.
The mind-body-spirit approach to parenting
Early parenthood impacts every layer of your life, not just the body recovering from pregnancy and birth, but the mind and spirit. That’s why many postpartum programs and family wellness centres now include holistic modalities like prenatal yoga, meditation, breathwork, and energy healing.
Crystal healing fits well within this integrative approach because it encourages:
Self-reflection during precious quiet moments
Daily ritual and mindfulness (even if just for 30 seconds)
Energetic support during emotional transitions
According to the National Center for Complementary and Integrative Health (NCCIH), about 38% of adults in the U.S. use some form of complementary and alternative medicine, including energy work like crystal healing, as part of their overall wellness [1]. Among millennial parents, this number is even higher.
While crystal healing is not a substitute for medical care or postpartum support, it can provide emotional comfort and a sense of spiritual grounding for parents during challenging transitions.
How crystals may support parents and families
1. Creating mindful moments in chaos
Working with crystals can help establish brief daily routines that ground and centre the mind. Whether it’s holding a crystal during a 2-minute morning meditation, placing one on your nightstand for better sleep, or carrying it during school pickup, these simple rituals promote mindfulness, which research shows reduces parental stress and improves emotional regulation.
2. Providing emotional comfort during difficult days
Crystals can serve as emotional anchors during challenging parenting moments, such as tantrums, sleep regressions, or postpartum mood changes. For many parents, simply holding or seeing a calming stone like amethyst or rose quartz reminds them to breathe, reset, and stay present.
3. Symbolising strength and transformation
Many parents choose crystals that symbolise personal growth and resilience. These physical tokens serve as daily reminders of strength during pregnancy, birth and parenting.
Popular crystals for parents and family wellness
Here are some commonly used crystals that parents find helpful during different stages of their journey:
Amethyst – Often called the “calming stone,” amethyst has long been associated with clarity, peaceful sleep, and emotional balance. Parents use it in nurseries and bedrooms to promote restful sleep for the whole family.
Black Tourmaline – Known for its grounding energy, this crystal is used to clear negative energy, reduce anxiety, and help create a sense of safety—perfect for new parents dealing with protective instincts.
Rose Quartz – The stone of unconditional love and compassion, rose quartz encourages healing from birth trauma, helps with bonding, and supports self-compassion during challenging parenting moments.
Citrine – Linked to joy and energy, citrine may help exhausted parents maintain positivity and find moments of sunshine even on difficult days.
Clear Quartz – This “master healer” is believed to amplify intention and support overall emotional clarity, helpful when making important parenting decisions.
Moonstone – Traditionally associated with fertility, pregnancy, and motherhood, moonstone is beloved by parents for its support of hormonal balance and intuitive parenting.
While the healing power of crystals can’t be proven through conventional science, many parents find comfort and inspiration in their use and that alone can support a positive mindset during challenging phases.
What does the science say?
Scientific studies on crystals are limited, and many researchers consider the effects to be placebo-based. However, that doesn’t mean they aren’t valuable for stressed parents.
A 2001 study published in The Journal of Complementary and Alternative Medicine found that participants who believed in the power of crystals reported feeling better emotionally and physically after handling them, even when given placebo crystals [2].
This points to an essential truth in parenting wellness: belief, intention, and mindfulness matter. If a parent feels calm, grounded, and hopeful when working with crystals during a difficult bedtime routine or postpartum anxiety episode, those feelings are valid and helpful.
Safe tips for using crystals in your family
If you’re curious about incorporating crystals into your parenting practice, here are safe, practical tips:
Choose Intuitively – Let yourself be drawn to a crystal that “speaks” to your current parenting needs. Your intuition often knows what support you need.
Use During Feeding or Pumping – Hold a small crystal while nursing or pumping to create a calming ritual. Focus on your breath and bonding intentions.
Set Family Intentions – Write down an affirmation for your family’s wellbeing, and place your crystal nearby as a visual reminder of your values.
Cleanse Regularly – Crystals are believed to absorb energy. Cleanse them monthly with moonlight, sound, or gentle running water (only if the crystal is water-safe).
Safety First – Keep all crystals out of reach of children under 3 to prevent choking hazards. Never use crystals as teething items or in cribs. Consider placing them on high shelves or in closed display cases.
Creating a crystal practice for busy parents
Morning Reset (30 seconds): Hold a grounding stone while setting your intention for patience before the kids wake up.
Naptime Restoration (2 minutes): Place rose quartz on your heart during a brief meditation while baby sleeps.
Bedtime Ritual: Keep an amethyst on your nightstand to promote restful sleep between night wakings.
Family Crystal Garden: Create a safe display where older children can learn about different stones (supervised and out of reach of toddlers).
Final thoughts
Parenting young children is not just about meeting endless needs; it’s about maintaining your own well-being, finding moments of peace, and discovering what helps you feel whole amidst the beautiful chaos. For some parents, crystal healing offers a gentle way to support that journey through symbolism, ritual, and precious moments of mindfulness.
While crystals won’t cure sleep deprivation or eliminate tantrums, they can inspire calm, deepen mindfulness, and provide emotional grounding when used alongside traditional parenting support and medical care. And in the intensity of early parenthood, those small moments of peace can make all the difference.
Remember: You’re doing a fantastic job, and any tool that helps you feel more centred and supported is worth exploring—whether it’s crystals, meditation, or simply a hot cup of coffee in peace.
[2] French, C. C., et al. (2001). “The crystal ball: Belief in the paranormal and the placebo effect.” The Journal of Complementary and Alternative Medicine, 7(1), 91–95. https://doi.org/10.1089/107555301750164134
Disclaimer: This article is for informational purposes only and should not replace medical advice. Always consult your healthcare provider for health concerns related to pregnancy, postpartum recovery, or your child’s well-being. Keep all crystals out of reach of young children to prevent choking hazards.
*Collaborative feature post*
How to incorporate movement into your life as a busy parent
In today’s fast-paced world, staying active can feel like a luxury, especially for us parents. Between work deadlines, family responsibilities, nappy changes, and social commitments, exercise often takes a back seat. But movement doesn’t have to mean hours at the gym. Even small bursts of physical activity throughout your day can boost your energy, improve your mood, and support your overall well-being.
According to the World Health Organization, adults should aim for at least 150 minutes of moderate-intensity physical activity per week [WHO, 2022]. That’s just over 20 minutes a day. With the right mindset and strategies, you can easily fit gentle exercise into your everyday routine, even when life gets hectic.
Why movement matters
Before we dive into the how, let’s talk about the why. Movement is essential not only for physical health, but also for mental wellness.
A 2021 study published in Frontiers in Psychology found that just 10 minutes of light activity like walking can lead to measurable improvements in mood and alertness [Basso et al., 2021].
Simple ways to add movement to your busy day
You don’t need fancy equipment or a strict workout plan to get moving. Here are practical, no-excuse ideas to help you stay active, even with a packed schedule, whether you’re pregnant, newly postpartum, or managing life with young children.
1. Turn commutes into movement opportunities
If your workplace is within walking or biking distance, try leaving the car at home. If you rely on public transportation, get off one stop early and walk the rest of the way.
Tip: Keep a pair of comfortable shoes with you for quick walks.
2. Take short movement breaks
Set a timer to remind yourself to stand, stretch, or walk every hour. Even 5 minutes of movement can refresh your mind and body.
Try This: Walk during phone calls, do calf raises while brushing your teeth, or stretch between meetings.
3. Use the stairs
Skip the elevator when possible. Taking the stairs builds strength, boosts your heart rate, and takes only seconds.
According to Harvard Health, climbing stairs burns more calories per minute than jogging and helps build leg muscle [Harvard, 2020].
4. Schedule walking meetings
Instead of holding a conference room meeting, consider having a walking meeting. You’ll brainstorm better, get some fresh air, and sneak in extra steps.
Bonus: Walking side by side can lead to more open and creative conversations.
5. Add movement to daily tasks
You can make housework more active by adding intentional movements. Squat while picking up toys, dance while vacuuming, or do lunges while folding laundry.
Tip: Play upbeat music to keep you moving longer.
6. Stretch or exercise while watching TV
TV time doesn’t have to mean total rest. You can do gentle stretches, yoga poses, or bodyweight exercises like squats or planks while watching your favourite show.
Idea: Use commercial breaks as mini-workout intervals.
7. Use apps and trackers
Fitness apps or step counters can motivate you to move more. Set small, realistic goals like 5,000 steps per day, and gradually increase over time.
Research shows that people who use fitness trackers increase their activity by an average of 1,850 steps per day [Bravata et al., JAMA, 2007].
8. Work out in intervals (micro workouts)
Don’t have 30 minutes? No problem. Break your movement into short, high-energy bursts.
Example Routine:
5 minutes of brisk walking
2 minutes of squats
1 minute of jumping jacks
2 minutes of stretching
Repeat once or twice throughout your day.
9. Make movement a family activity
Include your kids, partner, or friends in physical activities. Go for a family walk, dance in the living room, or play tag in the backyard.
Bonus: You’ll bond more while setting a great example for younger family members.
10. Start your morning with gentle movement
Waking up 10 minutes earlier to stretch, walk, or do yoga sets a positive tone for your entire day.
Try This: Do a simple sun salutation flow or a 5-minute walk around the block to wake up your body and mind.
Movement mindset: consistency over perfection
You don’t have to run marathons or lift heavy weights to see results. The key is consistency. Small, repeated actions build powerful habits.
Here’s how to keep going:
Celebrate small wins: Every step counts
Be kind to yourself: Skipped a day? It’s okay. Start fresh tomorrow
Make it fun: Dance, hula hoop, skip rope – anything that gets you moving with joy
Pair movement with routine tasks: Listen to podcasts while walking or do stretches during Zoom meetings
Note for new parents: If you’re pregnant or newly postpartum, always consult with your GP or midwife before beginning any exercise routine. Gentle exercise for busy mums should work with your body, not against it, especially during recovery.
Hydration + movement = better health
Movement and hydration go hand-in-hand. When you move more, your body needs more fluids to support energy, digestion, and temperature regulation.
Tip: Keep a water bottle nearby to sip throughout the day, especially during or after physical activity.
Final thoughts
You don’t need to overhaul your schedule to stay active. By sprinkling movement throughout your day, you’ll support your physical health, boost your mood, and improve your mental well-being.
Movement is not a chore. It’s a gift you give yourself. One stretch, one walk, one deep breath at a time.
References
World Health Organization. (2022). Physical Activity Factsheet. [https://www.who.int]
Basso, J. C., & Suzuki, W. A. (2021). The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: A review. Frontiers in Psychology.
Bravata, D. M., et al. (2007). Using pedometers to increase physical activity and improve health: A systematic review. JAMA.
5 expert-approved magnesium supplements for pregnancy
Magnesium might not be the first nutrient you reach for on the shelf, but during pregnancy and breastfeeding, it quietly does a lot of heavy lifting. From easing leg cramps to supporting your baby’s development, and helping you finally get some sleep (when you can!), magnesium is one mineral you don’t want to overlook.
Pregnant women typically need 350- 400 mg daily and breastfeeding mums need 310- 320 mg daily. That’s more than non-pregnant women because of the overdrive your body goes into to support both you and your little one.
Most of us don’t get enough magnesium through food alone, although it’s found in leafy greens, nuts, seeds, and whole grains. But between pregnancy cravings, nausea and exhaustion, you’d have to be eating like a saint to hit the mark, and that is tough when you can’t smell food. So supplements can be a great way to ensure you’re getting what you need. Magnesium Glycinate is the preferred form for pregnancy and breastfeeding due to its superior bioavailability and gentle effect on the digestive system.
Why magnesium matters for pregnancy and breastfeeding
During Pregnancy
Reduces leg cramps (affects 5–30% of mums-to-be)
Supports your baby’s growth – especially cell division and bone formation
Helps lower pre-eclampsia risk in high-risk women
Regulates blood sugar (important for reducing gestational diabetes risk)
Promotes better sleep when tossing and turning becomes your nightly routine
While Breastfeeding
Supports milk production (breast milk contains around 3mg magnesium per 100ml)
Boosts recovery and energy levels after birth
Helps regulate mood and stress hormones – big for postpartum wellbeing
Prevents depletion (since magnesium passes to your baby through breast milk)
Eases fatigue and muscle recovery during those sleep-deprived early months
According to Consumer Health Digest, Magnesium promotes relaxation, regulates the sleep cycle, and ensures optimum heart health. High-quality magnesium supplements ensure better absorption, which is particularly important when you’re supporting both yourself and your baby.
Choosing trusted, third-party tested brands ensures you get effective results with safe, scientifically tested natural ingredients – crucial during pregnancy and postpartum.
What are magnesium supplements?
Magnesium supplements fill the gap when your diet doesn’t quite cut it. They usually come in capsules, powders, tablets, or even gummies, with the most common forms being Magnesium Glycinate, Magnesium Citrate, and Magnesium Oxide.
Magnesium glycinate – the gold standard for pregnancy and breastfeeding. It’s well-absorbed, gentle on the stomach, and less likely to cause digestive issues.
Magnesium citrate – good absorption and can help with pregnancy constipation, but may be too much if your tummy is already sensitive.
Magnesium oxide – higher magnesium content, but poorly absorbed and more likely to upset your stomach.
In short, supplements top up your levels so your body can keep doing its 300+ magnesium-dependent jobs, which is everything from muscle relaxation to nerve signalling to heart health.
Safety first
While magnesium supplements are generally safe, always run it past your midwife, GP, or healthcare provider first. This is especially important if you’ve got existing health conditions or are on other medications.
Ensure the supplement contains premium ingredients that are free from artificial additives. Also, check for added ingredients like fillers or preservatives, according to DermSpotlight.
Quick note: don’t go over 400mg a day from supplements. Too much can affect early breastfeeding and upset your digestive system. Food sources are fair game, though because your body knows what to do with those.
Top recommendations for the best magnesium supplements for pregnancy and breastfeeding
WOWMD Magnesium Glycinate: Best Overall Magnesium for Pregnancy
Clean Nutra Mag Genin Magnesium Supplement: Best Magnesium Complex for Pregnancy Concerns
Pure Encapsulations Magnesium (Glycinate): Best for Blood Sugar Regulation During Pregnancy
Doctor’s Best High Absorption Magnesium Glycinate Lysinate: Best for Pregnancy Sleep & Leg Cramps
Nature Made Magnesium Glycinate: Best Trusted Brand for Pregnancy & Breastfeeding
Top 5 best magnesium supplements for pregnancy and breastfeeding
1. WOWMD Magnesium Glycinate
Safe for Pregnancy and Breastfeeding
WOWMD Magnesium Glycinate is a potent supplement designed to ensure the highest absorption rate while being gentle on your stomach. This is especially important when dealing with pregnancy nausea or postpartum digestive sensitivity. These highly bioavailable Magnesium Glycinate capsules deliver a potent 275 mg of Magnesium per serving (3 capsules) and offer an easy way to support relaxed muscles, healthy nerves, bones, and heart throughout pregnancy and breastfeeding.
PRODUCT HIGHLIGHTS
Supports muscle relaxation and reduces pregnancy leg cramps
Promotes heart health and nerve function for mum and baby
Enhances bone density, which is crucial during pregnancy
Usage: Supports Heart Health, Muscle Health, Bone Health, and Provides Energy
Safety: Non-GMO, Clinically-Studied Ingredients, Gluten-Free, No Artificial Additives
Refund Policy: 60-Days
Why it’s ideal for pregnancy andlandscape breastfeeding: Provides approximately 275mg elemental magnesium per serving, fitting within the recommended 350-400mg daily range for pregnancy when combined with dietary sources.
2. Clean Nutra Mag Genin Magnesium Supplement
Safe for Pregnancy and Breastfeeding (Consult Doctor Due to Multiple Forms)
Clean Nutra Mag Genin Magnesium Supplement features five premium forms of magnesium combined with apigenin, L-theanine, and 18 other essential nutrients. This comprehensive formula is designed to enhance sleep quality (desperately needed by pregnant and nursing mums!), reduce stress, support muscle health, and promote overall well-being.
PRODUCT HIGHLIGHTS
Promotes Deep And Restful Sleep (crucial for pregnancy and postpartum)
Supports Calm Focus and Mental Clarity for new mums
Usage: Comprehensive support for pregnancy concerns including muscle cramps, sleep issues, and stress
Safety: Non-GMO, Trusted Ingredients, No Preservatives
Refund Policy: 180-Days
For pregnant and breastfeeding mums: The blend of multiple magnesium forms may be beneficial, but consult your healthcare provider due to the additional ingredients. Vitamin B6 is beneficial for morning sickness.
3. Pure Encapsulations Magnesium (Glycinate)
Safe for Pregnancy and Breastfeeding
Pure Encapsulations Magnesium Glycinate provides a highly bioavailable form of magnesium, ideal for use during pregnancy and breastfeeding. These capsules support metabolic energy (when you need it most!), cardiovascular health, and cognitive function. Magnesium glycinate, the main ingredient, is a chelated form of magnesium known for its superior absorption and gentleness on the stomach.
PRODUCT HIGHLIGHTS
Promotes Bone and Vascular Health for mum and baby
Supports Energy Production during exhausting pregnancy/postpartum
Perfect for pregnancy: Pure Encapsulations is known for clean, hypoallergenic formulas – ideal when you need to be extra cautious about what you’re putting in your body.
4. Doctor’s Best High Absorption Magnesium Lysinate Glycinate
Safe for Pregnancy and Breastfeeding
Doctor’s Best High Absorption Magnesium promotes better sleep, reduces muscle cramps (including those painful pregnancy leg cramps!), and enhances stress management. It supports energy production, maintains healthy nerves, and relaxes muscles to become one of the best magnesium supplements for pregnancy and breastfeeding. This supplement offers a reliable, safe, and effective solution for improved sleep, stress relief, and cardiovascular health.
PRODUCT HIGHLIGHTS
Promotes Muscle Relaxation (essential for pregnancy leg cramps)
For pregnancy leg cramps: This formula is particularly effective for reducing the frequency of nocturnal leg cramps – one of the most common pregnancy complaints affecting 5-30% of expectant mothers.
5. Nature Made Magnesium Glycinate
Safe for Pregnancy and Breastfeeding
Nature Made Magnesium Glycinate helps reduce muscle cramps, promotes restful sleep, and supports bone health, which is all crucial during pregnancy and postpartum. It activates enzymes necessary for energy production and maintaining muscle and nerve functions. It’s particularly effective for improving sleep, reducing stress, enhancing bone density, and promoting relaxation during the demanding months of pregnancy and early motherhood.
PRODUCT HIGHLIGHTS
Promotes Muscle Relaxation
Promotes Nerve Health for mum and developing baby
Supports Heart Health
Independently 3rd Party Tested & USP Verified
PRODUCT SPECIFICATIONS
Brand: Nature Made
Form: Capsules
Quantity: 60 Capsules
Dosage: Consume 2 capsules daily
Ingredients: Magnesium Bisglycinate
Usage: Supports Muscle Relaxation, Heart, Nerve, and Bone Health
Safety: Science-Based Nutrition, Non-GMO, Gluten Free, No Color Added, No Artificial Flavors
Refund Policy: 90-Days
Trusted for pregnancy: Nature Made is the #1 Pharmacist Recommended brand and USP verified, giving you extra peace of mind during pregnancy and breastfeeding.
How do we select the best magnesium for pregnancy and breastfeeding?
We adhere to a thorough and unbiased approach when selecting magnesium supplements suitable for pregnant and nursing mothers. Our recommendations are based on the following crucial factors:
Expert’s recommendations:
We gather suggestions and feedback from obstetricians, midwives, and prenatal nutritionists. We also source product reviews and information about the best pregnancy-safe supplements available in the market.
Pregnancy and breastfeeding Safety:
We prioritise supplements that are explicitly safe for use during pregnancy and breastfeeding, avoiding those with contraindicated ingredients or excessive dosages.
Examine ingredient efficiency:
Our team focuses on supplements that use highly bioavailable and pure forms of magnesium, like magnesium glycinate, which is gentle on pregnancy-sensitive stomachs. This ensures the safety and efficiency of the supplement.
Pricing and benefits
Affordability is essential, especially for new families. We recommend products that are affordable and provide exceptional benefits and premium ingredients for their pricing.
How to choose the best magnesium for pregnancy and breastfeeding
Identify your pregnancy/postpartum health goals
Always focus on your specific needs as a pregnant or breastfeeding mother. Are you dealing with leg cramps? Poor sleep? Stress? Pre-eclampsia risk? Choose accordingly.
Consider your supplement form preference:
Pregnancy nausea can make swallowing pills difficult. Consider the supplement’s form and choose powders or smaller capsules if you’re experiencing morning sickness.
Look for pregnancy-safe ingredients:
Ensure the supplement contains premium ingredients free from artificial additives, and check that all additional ingredients are safe for pregnancy. Avoid products with herbs or additives not cleared for pregnancy use.
Consider the dosage and serving size
Aim for supplements providing 200-300mg per serving, allowing you to adjust based on dietary intake and stay within the recommended 350-400mg daily total during pregnancy (310-320mg while breastfeeding).
Read reviews from other mums:
Trust brands that have positive reviews from pregnant and breastfeeding women, with visible proof of effectiveness for pregnancy-specific concerns.
Check for third-party testing and quality assurance:
Always choose supplements tested by independent labs for quality, safety, and consistent nutrient potency. This is non-negotiable during pregnancy and breastfeeding.
What are the benefits of using magnesium during pregnancy and breastfeeding?
Reduces pregnancy leg cramps
Magnesium supplements significantly help reduce the frequency and intensity of nocturnal leg cramps, which affect 5-30% of pregnant women. Multiple studies show that 300mg of magnesium daily reduces both the frequency and severity of these painful cramps.
Improves sleep and reduces stress:
Magnesium promotes relaxation and helps calm the nervous system, improving sleep quality. This is crucial when pregnancy discomfort or newborn care disrupts rest. It also helps reduce anxiety and stress levels common during pregnancy and the postpartum period.
Supports healthy foetal development
Magnesium plays a crucial role in cell division, tissue growth, and DNA synthesis – all essential for your baby’s development. It’s particularly important for skeletal development and bone formation.
May help prevent pre-eclampsia
Research shows that magnesium supplementation during pregnancy may help prevent pre-eclampsia in women at high risk (those with previous pre-eclampsia, multiple pregnancies, high blood pressure, diabetes, or obesity).
Supports bone health for mother and baby
Magnesium is essential for calcium absorption and bone health. Regular supplementation helps maintain mum’s bone density (which can be depleted during pregnancy and breastfeeding) while supporting baby’s skeletal development.
Regulates blood sugar during pregnancy
Magnesium helps regulate blood sugar levels, potentially reducing the risk of gestational diabetes. This is particularly important as insulin resistance naturally increases during pregnancy.
Supports postpartum recovery
Magnesium aids muscle recovery, reduces postpartum fatigue, supports mood regulation, and helps prevent postpartum depletion—especially important for breastfeeding mothers.
Enhances overall wellbeing
Magnesium supports over 300 biochemical reactions crucial during pregnancy and breastfeeding, including energy production, muscle function, and nervous system health.
Recommended magnesium dosage for pregnancy and breastfeeding
During pregnancy
350-360mg daily (RDA for pregnant women aged 19-30)
400mg daily (RDA for pregnant women aged 14-18)
Some research suggests 300-400mg daily for optimal benefits
Upper limit: 350mg from supplements (additional can come from food)
While breastfeeding
310-320mg daily (RDA for breastfeeding women aged 19-30)
360mg daily (RDA for breastfeeding women aged 14-18)
Remember: Approximately 3mg of magnesium per 100ml passes to baby through breast milk
Important: Always discuss dosage with your healthcare provider based on your individual needs, current magnesium levels, and dietary intake.
Final thoughts
Magnesium supplements prove to be a valuable addition to your pregnancy and breastfeeding health regimen. They help reduce leg cramps, support healthy fetal development, improve sleep quality, reduce stress, and aid postpartum recovery. With numerous options on the market, it’s important to choose the best magnesium for pregnancy and breastfeeding that suits your specific needs.
Our top five recommendations provide premium and effective magnesium supplements specifically suitable for expecting and nursing mothers. When choosing the best magnesium for pregnancy and breastfeeding, be sure to consider factors like ingredient quality (magnesium glycinate is preferred), appropriate dosage, third-party testing, and reviews from other mums.
Always consult your healthcare provider or midwife before starting magnesium supplementation during pregnancy or breastfeeding. With the right supplement and proper guidance, you can enjoy the many benefits magnesium offers during this special time in your life.
Frequently asked questions
How much magnesium should I take during pregnancy?
The recommended daily intake during pregnancy is between 350 and 400 mg, depending on your age. Pregnant women aged 14-18 need 400mg daily, while those aged 19-50 need 350-360mg daily. This includes magnesium from both food and supplements. Always consult your healthcare provider for personalized guidance.
How much magnesium should I take while breastfeeding?
Breastfeeding women need 310-320mg daily (ages 19-30) or 360mg daily (ages 14-18). Since approximately 3mg of magnesium per 100ml of breast milk passes to your baby, maintaining adequate levels is important for both your recovery and your baby’s development.
Can magnesium supplements help with pregnancy leg cramps?
Yes, studies show that magnesium supplementation (300mg daily) significantly reduces the frequency and intensity of leg cramps during pregnancy—one of the most common pregnancy complaints affecting 5-30% of expectant mothers.
Are magnesium supplements safe to use throughout pregnancy and while breastfeeding?
Yes, magnesium supplements are generally safe for long-term use during pregnancy and breastfeeding when taken at recommended doses. However, always consult your healthcare provider before starting any supplement, especially if you have pregnancy complications or are taking other medications.
Which form of magnesium is best for pregnancy?
Magnesium glycinate is the preferred form for pregnancy and breastfeeding because it has high bioavailability (meaning your body absorbs it well) and is gentle on the digestive system—important when dealing with pregnancy nausea or postpartum digestive sensitivity.
Will magnesium supplements cause digestive issues during pregnancy?
Magnesium glycinate is known to be gentle on the digestive system and less likely to cause issues compared to other forms like magnesium citrate or oxide. This makes it ideal for pregnancy when your stomach may already be sensitive.
Can magnesium help prevent pre-eclampsia?
Research indicates that magnesium supplementation may help prevent pre-eclampsia in women at high risk (those with previous pre-eclampsia, multiple pregnancies, high blood pressure, diabetes, or obesity). Discuss this with your healthcare provider if you’re at increased risk.
When should I start taking magnesium during pregnancy?
Many healthcare providers recommend starting magnesium supplementation as early as possible in pregnancy, ideally as soon as you know you’re pregnant or even during preconception. Continue throughout pregnancy and breastfeeding.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider, obstetrician, or midwife before starting any new supplement during pregnancy or breastfeeding. Individual needs may vary based on your health status, medical history, and current medications.
*Collaborative feature post*
5 pregnancy and breastfeeding-safe moisturisers for youth
Skincare isn’t just about having a daily routine. It’s vital for healthy and radiant skin, especially during hormonal fluctuations that occur during pregnancy and breastfeeding. Pregnancy skincare products used to be relegated to a tiny corner of the beauty aisle. Now, a wide range of products are available in almost any store, and the challenge has become deciding which one to use and which is safe for you and your baby.
However, when you have the right products to meet your skin’s specific needs, you can achieve long-term results, which include smoother, clearer, and more hydrated skin. This article will highlight some of the best skincare creams and moisturisers to consider, based on their distinctive advantages and how they can benefit your skin during pregnancy and postpartum.
Key highlights
Our top 5 skincare picks deliver hydration, anti-ageing, and skin barrier support – all safe for pregnancy and breastfeeding
Prioritise products with proven, nursing-safe actives like retinol alternatives, vitamin C, hyaluronic acid, or ceramides
Look for gentle formulations—fragrance-free, minimal irritants, suitable for daily use and sensitive pregnancy skin
Use them in proper sequence (cleanser → serum → moisturiser → SPF) for maximum benefit.
Patch test new products, and choose according to your skin type (dry, oily, sensitive, etc.)
Why choosing the right skincare matters (especially during pregnancy & breastfeeding)
Youthful skin is a matter of selecting the right products to suit your skin type and address specific skin concerns. You can combat the issues of dryness, pigmentation, and sensitive skin with the right product selection. According to the research from Dermspotlight, “Application of the incorrect product may cause irritation, breakouts or aggravation of the already existing concerns.” Being aware of what is good for your skin will save time, money and frustration in the long run.
Zoe Diana Draelos, MD, Board-certified dermatologist, research and clinical professor, says, “Choose products that match your skin type and its specific concerns like dryness, pigmentation, sensitivity because the right formulation protects the skin barrier and speeds improvement, while the wrong product can cause irritation, breakouts or worsen pigmentation.”
We will explore the best skin care products that address various skin issues, including pore refining, hydration, soothing, and dark spot treatment. We will also take a closer look at some products worth adding to your routine.
Ingredients to avoid during pregnancy and breastfeeding
Before we explore the products, here’s what to avoid in your safe skincare routine for breastfeeding moms:
It is crucial to determine your skin type before selecting products. Is your skin dry, oily, combination or sensitive? Knowing your skin type will enable you to choose the appropriate products that won’t clog or even worsen your skin. For example, if you have oily skin, look for products that are oil-free and mattifying. In the case of dry skin, the hydration and moisture-locking ingredients will be additional.
For new and expecting mums: Your skin type may have changed during pregnancy due to hormonal fluctuations. What worked before may need adjusting now.
Key steps in a proper skincare routine
A basic skincare routine involves five key steps that work together to maintain healthy skin:
Cleanse: Start with a gentle cleanser to remove dirt, oil, and impurities.
Tone: Toners balance your skin’s pH and prepare it for the next steps.
Hydrate: Use a moisturiser to replenish moisture and keep your skin soft.
Protect: Finish with sunscreen to shield your skin from harmful UV rays. For nursing moms, use mineral sunscreen (zinc oxide) instead of chemical formulas.
These steps can be adapted to suit your skin’s specific needs, but this structure provides a solid foundation for any skincare routine.
Best skincare products to try (safe for pregnancy and breastfeeding)
Here are the best skincare creams and moisturisers according to Health Insiders that you can try:
1. WOWMD Witch Hazel Pore Perfecting Toner – best for pore refining and balancing
Pregnancy and breastfeeding safe
Toning is a crucial step, particularly for those with large pores or oily skin. The WOWMD Witch Hazel Pore Perfecting Toner is used to refine pores and balance skin by eliminating excess oil without over-drying. Hyaluronic acid, combined with witch hazel, helps to tighten pores, restore freshness to the skin, and maintain a youthful appearance. Ideal for those seeking smoother skin and a more even complexion.
Why it’s ideal for nursing mums: Witch hazel is a gentle, commonly used postpartum and is generally well-tolerated with no harmful ingredients that could transfer through to breast milk.
2. WOWMD Hyaluronic Acid Serum – Best for deep hydration & plumping
Pregnancy and breastfeeding safe
The WOWMD Hyaluronic Acid Serum is the ideal choice for those seeking deep hydration. This serum contains various types of hyaluronic acids that enable it to penetrate the skin at multiple levels. It offers lasting moisturising power, making the skin plump and hydrated. This serum is a good fit if you are seeking an efficient face moisturiser that manages sensitive skin or a serum that helps diminish fine lines.
Perfect for breastfeeding mums: Hyaluronic acid is completely safe during pregnancy and nursing. It’s a naturally occurring substance that provides crucial hydration, essential when breastfeeding, as it increases your body’s water needs.
3. WOWMD Hydro Balancing Gel-Cream – best lightweight moisturiser
Pregnancy and breastfeeding safe
For oily or combination skin, a light moisturiser is necessary, and the WOWMD Hydro Balancing Gel-Cream is perfectly suited for the task. It moisturises but does not leave the skin greasy, and it creates a smooth and balanced texture. It contains plant oils and antioxidants that keep the skin hydrated, calm, and refreshed, making it an excellent option for sensitive skin care.
Safe for your safe skincare routine for breastfeeding mums: This gentle formula contains no harsh ingredients and is perfect for hormonally sensitive postpartum skin.
4. Beverly Hills MD Lift + Firm Sculpting Cream – Best for skin hydration
Note: Consult your doctor if breastfeeding
The Beverly Hills MD Lift + Firm Sculpting Cream provides both instant relief, whether it is a post-workout recovery or calming irritated skin. This cream, reinforced with Acetyl Dipeptide-1, significantly enhances collagen synthesis and skin hydration, providing a refreshing effect. The Beverly Hills MD Lift + Firm Sculpting Cream is formulated to deliver a lifting effect, promoting a tighter and more youthful skin appearance. It achieves this by utilising a blend of peptides, advanced moisturisers, and natural extracts to enhance dermal elasticity and mitigate sagging.
For nursing mums: While peptides are generally considered safe, always consult your healthcare provider before using advanced anti-ageing products while breastfeeding.
5. WOWMD Dark Spot Serum for sensitive skin – best to target pigmentation gently
Pregnancy and breastfeeding safe
Dark spots and pigmentation are one of the most prevalent problems that bother many individuals, especially pregnant women experiencing melasma (the “pregnancy mask”). The WOWMD Dark Spot Serum Sensitive Skin will target the dark spots without irritating the skin. It is loaded with natural extracts and is effective in the removal of dark spots. It lightens the skin, decreases pigmentation, and functions on even sensitive sections of the skin.
Ideal for a safe skincare routine for breastfeeding mums: This formula uses gentle, natural ingredients instead of hydroquinone (which should be avoided during nursing), making it perfect for treating pregnancy pigmentation safely.
How to build a simple routine
Sample AM/PM routine using these products
Here’s how you can incorporate these products into a simple yet effective morning and evening skincare routine:
AM Routine:
Cleanse with a gentle cleanser
Tone with WOWMD Witch Hazel Pore Perfecting Toner
Apply WOWMD Hyaluronic Acid Serum for hydration
Moisturise with WOWMD Hydro Balancing Gel-Cream
Finish with sunscreen for sun protection(use mineral sunscreen if pregnant or nursing)
PM Routine:
Cleanse and tone
Apply WOWMD Dark Spot Serum for Sensitive Skin for targeted treatment
Use Beverly Hills MD Lift + Firm Sculpting Cream if your skin feels irritated or inflamed (check with doctor if breastfeeding)
Hydrate and lock moisture with WOWMD Hydro Balancing Gel-Cream
Tips for layering and patch testing
When using skincare products, it is always advisable to apply them in the order of thin to thick. Begin with toners, and proceed to serums, and then moisturisers. Patch testing on a small area of your skin can be helpful if you are trying new products, so you will not get irritated, particularly if you have sensitive skin.
Extra important for pregnant and nursing mums: Your skin is more sensitive during pregnancy and postpartum due to hormonal changes. Always patch test for 24-48 hours before applying the whole product.
How to choose what works for you
Match products to concerns
Select products that suit your skin’s needs. In case hydration is the issue to consider, the Hyaluronic Acid Serum or the Hydro Balancing Gel-Cream can be chosen. When you have pigmentation or dark spots, the Dark Spot Serum will address that issue.
Loss of firmness: Beverly Hills MD Cream (with doctor approval)
Sensitive skin considerations
For those with sensitive skin, consider using a range of gentle, non-irritating products. The WOWMD Dark Spot Serum and Beverly Hills MD Lift + Firm Sculpting Cream are formulated to calm and soothe the skin, making them ideal for individuals with sensitive skin.
For pregnant and nursing mums: Choose fragrance-free, minimal-ingredient formulas. Your skin may be more reactive during this time due to hormonal fluctuations.
Ultimately, investing time in selecting suitable products tailored to your skin type and concerns can have a lasting impact. The products mentioned above offer tailored solutions to various skincare needs, including hydration, pore refinement, dark spot reduction, and calming care. Begin creating your own personalised skincare schedule and have healthy, radiant skin.
Q: What’s the Results Timeline for These Products?
A: Results can vary, but with consistent use, you may start noticing improvements within 2-4 weeks. For dark spots on the face, it may take longer, up to 6-8 weeks, to see full results. Be patient – hormonal changes during pregnancy and postpartum can affect how quickly your skin responds.
Q: Can You Combine All These Products?
A: Yes, these products work well together as they address different skin concerns. Just ensure you follow the proper layering order and patch test where necessary. All the WOWMD products are safe for pregnancy and breastfeeding when used together.
Q: What to Do If Irritation Occurs?
A: If irritation occurs, discontinue use and consult a dermatologist. It’s essential to patch tests before using any new products, especially for sensitive skin. During pregnancy and postpartum, your skin may be more reactive than usual.
Q: When can I use retinol again after pregnancy?
A: If you’re breastfeeding, wait until you’ve finished nursing before reintroducing retinol. Once you’ve stopped, consult your healthcare provider. Consider bakuchiol as a safe, plant-based alternative in the meantime.
Q: Are these products safe throughout pregnancy and while nursing?
A: Yes, the WOWMD products listed are safe throughout pregnancy and breastfeeding. For the Beverly Hills MD Lift + Firm Sculpting Cream, consult your healthcare provider due to the peptide content. Always patch test and introduce products one at a time.
The perfect postpartum babylights for low maintenance
Hair trends come and go, but some techniques stand the test of time, especially for mums navigating postpartum hair changes. One of these is postpartum babylights, a subtle highlighting method that has taken salons by storm among mums dealing with hair loss and regrowth. Known for their natural, sun-kissed effect, babylights are a favourite for those who want brightness and dimension without dramatic contrast or high maintenance.
Just like parents rely on calming tools, such as a sound machine or clock, to create a soothing environment for their babies, postpartum babylights bring a soft and gentle effect to hair, offering enhancement without overpowering your natural beauty during this hormonal time.
If you’ve been wondering whether babylights are right for you during pregnancy or postpartum, then this guide will break down what you need to know about babylights, as well as how they differ from traditional highlights and how you can maintain your hair while caring for your little one.
Why babylights are perfect for new mums experiencing hair changes
After pregnancy, it’s quite common to experience drastic hair changes. Those thick, lustrous locks during pregnancy often give way to postpartum shedding around 3-6 months after delivery. This is where postpartum babylights shine, as they help disguise thinning areas and awkward regrowth while requiring minimal upkeep.
The difference between babylights and traditional highlights
To understand why mum-safe hair colours, such as babylights, work so well postpartum, we can compare them with classic highlighting techniques.
Traditional Highlights: These use larger sections of hair, creating bold streaks that contrast with your natural colour. They’re noticeable and often require more upkeep—something new moms rarely have time for.
Babylights: Much finer, they mimic the way children’s hair naturally lightens in the sun. The result is softer, more blended, and effortlessly natural, which is perfect for camouflaging postpartum baby hairs and regrowth.
Babylights are essentially highlights on a micro-level. While traditional highlights stand out, babylights whisper. They’re ideal for new mums who want dimension without apparent colour separation or frequent salon visits.
Why postpartum babylights are a low-maintenance option
One of the biggest appeals of babylights for new mothers is how easy they are to maintain compared to other colouring methods, which is crucial when you’re juggling feedings, nappy changes, and sleepless nights. Here are some reasons why postpartum babylights are the right option after birth:
Minimal root regrowth
Because babylights are so fine, regrowth is less noticeable. This means you can stretch out salon visits longer than with chunky highlights, which is essential when finding childcare for salon appointments is challenging.
Natural blending with postpartum regrowth
Babylights blend seamlessly with your natural base and those wispy postpartum baby hairs, reducing the harsh grow-out line and disguising new growth around your hairline.
Long-lasting freshness
Even months after your appointment, your hair will still look sun-kissed rather than overgrown or outdated, which is perfect for the months when leaving the house feels like a major accomplishment.
For busy new parents, this makes postpartum babylights a practical choice because they require less maintenance and offer more payoff.
Who are babylights best suited for during and after pregnancy?
Not every technique works for every person, but babylights are surprisingly versatile for mums at any stage:
For Postpartum Hair Loss: They create the illusion of fuller hair and disguise thinning areas
For Fine Hair: They add dimension and the illusion of thickness – helpful when experiencing postpartum shedding
For Dark Hair: They create soft contrast without the starkness of traditional highlights
For Blonde Hair: They enhance brightness without looking overly processed
For Breastfeeding Mums: When done with ammonia-free products, they’re a safer option
For First-Time Mums: If you’re new to hair colouring or want something low-commitment, babylights are a gentle introduction.
No matter your base colour, texture, or where you are in your motherhood journey, babylights can be customised to your hair goals.
Is It safe? Babylights during pregnancy and breastfeeding
According to the American College of Obstetricians and Gynaecologists (ACOG), most experts believe hair dye is not toxic for your baby when used properly. However, for mum-safe hair colour, consider these precautions:
Wait until the second trimester if you’re pregnant
Choose ammonia-free formulas to minimise chemical exposure and protect fragile postpartum hair
Ensure proper ventilation in the salon
Consider a patch test if you have sensitive skin (common during pregnancy)
Opt for glosses over bleach when possible to minimise damage to delicate postpartum hair
The process: what to expect at the salon
Getting postpartum babylights at the salon is slightly different from traditional highlights, but the results are worth the time.
Consultation: Your stylist will discuss the look you’re aiming for and choose tones that suit your complexion and lifestyle as a new mom
Sectioning: Very fine sections of hair are separated, often more than with regular highlights
Foiling: Each tiny section is wrapped in foil, ensuring even lightening
Processing: The lightener is left on until the hair reaches the desired brightness
Toning: A toner may be applied to refine the colour and achieve a natural finish
Styling: After rinsing, conditioning, and blow-drying, you’ll see your fresh, mom-friendly look
The process takes longer than traditional highlights since more foils are used, but the result is subtle sophistication that grows out beautifully – essential for busy mums.
Caring for your postpartum babylights: tips for longevity
To keep babylights looking fresh while managing new mum life, proper aftercare is essential.
1. Use colour-safe shampoo and conditioner
Opt for sulfate-free products to preserve colour and prevent fading. Many are also safe for breastfeeding mums.
2. Deep condition regularly
Postpartum hair can be dry and fragile, so hydration is key.
3. Limit heat styling
Too much heat weakens colour-treated hair. Embrace air-drying when possible (new mums rarely have time for blow-drying anyway!).
4. Protect from the sun
UV rays can fade colour. Wearing hats during stroller walks helps protect your investment.
5. Schedule toner touch-ups
A quick gloss or toner refresh every 6-8 weeks helps keep the tones vibrant without requiring a full appointment.
Babylights and balayage: can they be combined for new mums?
Yes. Babylights and balayage can be combined for the ultimate low-maintenance hair colour for new moms.
Babylights: Provide an all-over soft brightness that disguises regrowth
Balayage: Hand-painted highlights that add sweeping dimension
When used together, you get a dynamic, multi-tonal result that requires minimal upkeep – bright at the roots from babylights, with seamless gradient effects from balayage.
Babylights vs. other techniques for busy mums
With so many colouring methods available, it can be hard to decide which one fits your lifestyle. Below is a breakdown of how postpartum babylights compare to other popular techniques:
Seasonal Versatility: Works for brightening winter moods or enhancing summer glow
Confidence Boost: Helps new mums feel put-together during a time of major life changes
Final thoughts
So, what exactly are postpartum babylights? They are ultra-fine, natural-looking highlights designed to work with your changing hair after pregnancy, mimicking the sun-kissed strands of childhood while disguising postpartum hair challenges. Unlike traditional highlights, they are low-maintenance, versatile, and flattering for nearly every new mum.
By choosing babylights during your postpartum journey, you’re opting for elegance over excess, softness over starkness, and timeless appeal over fleeting trends, all while accommodating the realities of new motherhood.
So, whether you’re dealing with postpartum shedding, awkward regrowth, or you want to feel more like yourself again, babylights offer a beautiful, low-maintenance solution that works with your new mum lifestyle, not against it.
*Collaborative feature post*
How to style maternity leggings for every stage of mum life
Motherhood is a whirlwind that begins with a barely noticeable bump and ends with a squishy little baby in your arms. Amongst the changes is an ever-evolving wardrobe where maternity leggings are the comfort-first, style-second (but very much there) answer. Their stretchy fabric hugs your changing belly, the high-waistband gives gentle support, and the pull-on design means you can dash out of the house—or into bed for a nap—without fiddling with buttons. In this article, we will go through how to style maternity leggings for every stage of mum life—from that first tiny bump to postpartum comfort, workdays, and well-earned nights out.
The bump phase — first trimester
In the first few months of your pregnancy, leggings can be your go-to staple when your bump starts to show a little. Opt for high-waisted maternity leggings that provide gentle yet comfortable support to your growing belly. For a more professional work look, style them with an oversized blouse and pair with cute flats. For casual outings, stylish leggings for women work perfectly under a long, flowy top for that cosy yet trendy vibe. Remember to stick to darker shades for a slimmer and sleeker look—and yes, that same pair will still wear beautifully with a cropped blazer once the secret’s out.
Advanced pregnancy — Second trimester comfort chic
Once your belly moves past the tiny bump stage into the more advanced pregnancy phase, leggings continue to serve as trusty companions. Maternity-specific designs offer extra support and stretch. Look for a pair with a generous belly panel. This style accommodates your growing bump and provides necessary back support.
Team leggings with longer tunics or loose-fitting sweaters for a casual yet chic maternity style essential. During the winter, drape a chunky cardigan over your shoulders for warmth (and Instagram-ready layering).
Stick to your usual size—good maternity leggings grow with you, so you rarely need to size up before week 28.
The last stretch – third trimester
Welcome to the grand finale, a.k.a. when your bump has its own postcode. Comfort is now a non-negotiable life goal, but that doesn’t mean surrendering your maternity style. This is precisely where a well-chosen pair of maternity leggings earns MVP status:
Support-first fabric: Seek leggings with a full, over-the-belly panel and light compression to hug that hardworking core. Ribbed or seamless knits stretch over the baby with zero digging.
All-weather layering: In cooler months, cosset your belly in fleece-lined pants, add a chunky cardigan coat, and finish with ankle boots. Warming up? Swap to breathable bamboo-blend leggings and a flowy linen tunic.
Work-to-home hack: Slip a blazer on top of a long tee for Zoom calls, then ditch the jacket at home for instant sofa mode. (A gorgeous beverage is optional but recommended.)
Night-out rebellion: Feeling bold? Leather-look maternity leggings + silk blouse + kitten heels = sartorial mic-drop. It’s the easiest way to prove you’re still stylish, not just “very pregnant.”
Size and shop smart: Stick to your usual pre-pregnancy size; premium brands design extra stretch into the waistband. And always shop with a solid returns window—babies (and bellies) have growth spurts on their own timetable.
A quick reminder on how to style maternity leggings at this stage: think “long + layered.” Start with the leggings, add a tunic that covers the front and back, then top with a statement layer—duster, kimono, cropped denim jacket—so eyes travel up, not solely towards the due-date ticker. Finish with accessories you love and conquer the countdown in comfort and confidence.
Postpartum days — fourth trimester and couch-to-café ease
The fourth trimester is the mysterious bonus level no one quite warns you about. Your body’s healing, your hormones are having daily team meetings without you, and your baby seems to believe sleep is optional. But despite the chaos, you can still feel like yourself again—and yes, leggings are 100% invited to the after-birth party.
This is when your trusty maternity leggings slide seamlessly into the postpartum phase. Go for high-waisted or control-top styles with light compression to support your recovering core.
Style tip: comfort, meet confidence
Pair your leggings with a nursing-friendly top—wrap, button-down or lift-up design—and you’re already halfway dressed. Toss on a statement necklace or earrings (babies permitting), and suddenly you’ve upgraded from “mum surviving” to “mum thriving.”
Need to leave the house for your six-week check-up or a very overdue flat white? Add a structured blazer or oversized cardigan, and boom—smart casual achieved in under 30 seconds. (Bonus points if you’re wearing matching socks.)
Things to note that really matter
Fabric: Choose buttery-soft, breathable blends (think modal or cotton-spandex) that feel kind on sensitive skin and wash well, because yes, bodily fluids still feature heavily.
Size: You might still be in between stages, and that’s completely normal. Some days call for your bump-era leggings; others might prefer postpartum-specific styles. Wear what fits and feels good and doesn’t add to your mental load.
Stretch and go: If you’re still doing midnight feeds or nap-trap Netflix marathons, your leggings will take you from bed to the pram walk and back again without a single “why am I dressed like this?” moment.
And remember—you just birthed a human. If that’s not a reason to rock comfy clothes and still feel fabulous, we don’t know what is.
Active mum life — playground, pilates and everything in between
After welcoming new life into the world, donning the hat of a busy mum with little time for dressing up is a common scenario. However, leggings continue to win with practicality, ease, and style. For this phase of your life, opt for durable maternity leggings that withstand frequent washing well. Wear them with athleisure-inspired tunics, trainers and a fashionable tote for that “active mum” look. Pro tip: Moisture-wicking fabric handles playground sprinting and prenatal yoga.
Mum’s night out — leather-look and little-bit-rebel
At some point, you require a well-earned break and a night out. This is where leather or faux-leather leggings come into play. They bring a bold and edgy feel to your ensemble. Style them with a silk blouse, a tailored blazer, and high heels for that perfect dinner date or girls’ night out outfit. Adding a vibrant clutch or statement jewellery can give your outfit the pop it needs—and nothing says pregnant power like a strut down the high street in glossy faux leather.
On-trend casual maternity outfit ideas with leggings
Look
Pieces to Shop
Why We Love It
Casual Cute
Printed maternity tops + jersey leggings + canvas pumps
Stretchy jumper dresses that transform into tunics over leggings.
Denim jacket for instant structure, even over loungewear.
FAQS about how to style maternity leggings
How to style maternity leggings?
Pair them with a top that covers front and back, add a statement layer (blazer, kimono) and finish with accessories that draw the eye upward.
What to wear with maternity leggings?
Long maternity shirts, tunics, oversized knits, or a maternity dress with leggings for extra warmth.
How to buy maternity leggings?
Check the fabric, belly support style, true-to-sizefit, and return policy. Buy early so you can road-test them before your final trimester.
When to start wearing maternity leggings?
Whenever your regular waistband feels tight, usually around weeks 12–14, but comfort always trumps the calendar.
Does Lululemon make maternity leggings?
Not officially, but many mums size up in the Align range for second-trimester stretch.
Can you wear regular leggings while pregnant?
Yes, if they’re high-rise and stretchy. Waistband extenders can buy you extra weeks.
Can you wear maternity leggings postpartum?
Absolutely—the high panel doubles as gentle abdominal support.
How to style pregnancy leggings for work?
Ponte-knit leggings, a crisp white shirt, a cropped blazer and loafers = polished and bump-friendly.
Do maternity clothes grow with you?
Quality designs have 4-way stretch and elastic panels that adapt for most of your pregnancy.
What are the best maternity workout clothes?
Moisture-wicking tank, high-support sports bra and squat-proof leggings like Beyond Yoga’s Spacedye.
The final stretch
Motherhood is a beautiful, fulfilling journey with its share of challenges. With the right pair of leggings and a dash of styling inspiration, you’ll breeze through each stage—bump, birth and busy-mum life—while feeling supported, confident and undeniably stylish. Love your changing body, celebrate your maternity style, and remember: comfort is queen, but chic never needs to step aside.
*Collaborative feature post*
The ultimate guide to the best maternity shoes
Pregnancy is a time of incredible change—your body, wardrobe, and feet will transform, but not always comfortably. One of the biggest challenges expectant mothers face is finding supportive shoes that won’t cramp their style—or their toes. As a mum who’s been through this journey four (and a half) times, I know the struggle of swollen feet, aching arches, and difficulty bending over to tie shoelaces.
I’ve compiled this guide to help you find the best maternity shoes that provide support and style. Whether you’re looking for comfortable shoes for pregnant women, eco-conscious maternity footwear, or stylish shoes for swollen feet, I’ve got you covered. Let’s dive into the best options for every stage of pregnancy!
What type of shoes is perfect for pregnancy? Why you need shoes that provide relief
Swollen feet, arch pain, and balance issues are common challenges during pregnancy. That’s why investing in the right shoes is essential. The best maternity footwear offers practical, stylish options to support your feet throughout the day.
These shoes are crafted with non-slip cushioned insoles and flexible uppers, relieving common pregnancy foot problems while maintaining a stylish look. They also help disperse weight to reduce pressure on your feet. For maternity shoes, you no longer have to sacrifice comfort for fashion.
Follow this checklist for the best maternity shoes:
Do I have enough room in my shoes?
Are the shoes breathable?
Can I put the shoes on easily?
Do the shoes provide arch and heel support?
Are the soles non-slip for stability?
Do they accommodate swelling throughout the day?
Are they made of flexible materials that adjust to foot changes?
Do they reduce pressure on the lower back and joints?
Are they lightweight to prevent foot fatigue?
Can they be worn for long periods without discomfort?
The best shoes for swollen pregnant feet
Many pregnant women experience swollen feet, especially during the third trimester, making finding shoes that fit comfortably challenging. For Mommy provides a selection of the best maternity shoes designed with adjustable straps, cushioned insoles, and breathable materials to ease swelling and discomfort.
Top picks from For Mommy’s stylish maternity footwear collection
Swollen feet, arch pain, and lack of balance can be challenging problems while pregnant. Therefore, you check out For Mommy’s best maternity shoes. This maternity footwear not only solves the foot changes of pregnant women but also addresses weight distribution, reducing pressure on the feet, ankles, and lower back. With cushioned insoles, flexible materials, and non-slip soles, these shoes provide the comfort and support needed for every pregnancy stage—without compromising style. Check out some ideas below:
Isabella – Nude: The perfect footwear for expecting mothers
Designed with a soft inner lining and a flexible upper, the Isabella shoes adapt to the shape of your foot, ensuring comfort throughout pregnancy. The eyelet holes for laces provide non-slip stability, making these shoes fashionable and practical.
Olivia – Off White: The best dress shoes for pregnancy
Pregnancy doesn’t mean sacrificing elegance. Created by leading orthopaedic specialist Dr Mati Nof, the Olivia – Off-White shoes relieve foot pain while offering a sophisticated style. They disperse weight and provide a soft inner lining for extra comfort.
Amelia – Black Velvet: Comfort meets style for pregnancy
The Amelia- Black Velvet shoes are ideal for moms-to-be who want both luxury and comfort. The velvet fabric gives a soft feel, while the support insoles help relieve pressure on swollen feet.
Nova – Red: Stylish and comfortable shoes for pregnancy relief
The Nova–Red shoes provide superior comfort. Their flexible upper section accommodates foot swelling. They also have full-support insoles, offering relief without compromising stability or style.
Nova – Black: Versatile and Comfortable Pregnancy Shoes
For everyday comfort, Nova–Black shoes offer flexibility, foot-molding uppers, and cushioned insoles to keep you comfortable all day. These are perfect for long walks or daily activities, ensuring arch and ankle support.
Factors to consider when buying shoes for pregnancy
When shopping for maternity footwear, keep these factors in mind:
Breathability: Use materials like mesh or soft leather to keep feet cool.
Slip-on Design: Makes it easy to wear without bending over.
Non-Slip Soles: Essential for stability as your centre of gravity shifts.
Adjustable Fit: Accommodates swelling throughout pregnancy.
FAQs
What makes For-Mommy shoes different from regular shoes?
For-Mommy shoes are specifically designed for pregnant women. They feature soft, flexible uppers, cushioned insoles, and non-slip soles to accommodate foot changes and prevent swelling.
Can I wear these shoes post-pregnancy?
Yes! For-mommy shoes are perfect for daily wear, even after pregnancy.
Are the shoes eco-friendly?
Many of For-Mommy’s maternity shoes are made from sustainable materials, offering an eco-conscious choice for moms-to-be.
How can I choose the best footwear?
If you’re unsure about sizing, For-Mommy provides flexible options to accommodate foot changes. Contact their team for assistance.
What are the best shoes for pregnant women to wear with swollen feet?
The best pregnancy shoes for swollen feet are those with a stretchable upper, roomy fit, and supportive insoles to accommodate changes in foot size. Styles like adjustable pregnancy sandals, slip-on sneakers, and cushioned flats help ease discomfort while ensuring breathability and support.
What are the best walking shoes for pregnant women?
The best walking shoes for pregnancy should offer good arch support, cushioning, and a lightweight design to prevent foot fatigue. Options like New Balance Fresh Foam, Nike React Infinity Run, and Brooks Ghost provide excellent comfort and stability for long walks.
While pregnant, can a woman walk in high heels?
Walking in high heels during pregnancy is generally not recommended, as it can affect balance and increase the risk of falls. As your centre of gravity shifts, supportive and stable footwear is a safer choice to prevent strain on your lower back and feet.
Do your feet return to your original size after pregnancy?
For some women, feet return to their original size after pregnancy, but for others, they may remain slightly larger due to permanent ligament loosening. Choosing shoes with flexibility and room for slight size changes can help accommodate this adjustment.
Can I wear barefoot shoes and walk barefoot during pregnancy?
Wearing or walking barefoot can be beneficial for maintaining foot strength and mobility. However, extra cushioning and support are often needed as pregnancy progresses to prevent strain on the arches and joints. If you prefer barefoot shoes, choose ones with adequate padding and grip to reduce pressure and improve stability.
Are Birkenstocks good when pregnant?
Birkenstocks are a great choice for pregnancy as they provide excellent arch support, a contoured footbed, and an adjustable fit to accommodate swelling. Their sturdy sole also help with balance and stability, making them ideal for everyday wear.
What shoes do you wear when giving birth?
For labour and delivery, comfortable, easy-to-slip-on shoes like soft pregnancy slippers, Crocs, or flip-flops are ideal. Hospitals can be cold, so warm, non-slip socks or cosy slip-on shoes with good traction are also recommended.
What is the best shoe to wear on your feet all day?
If you spend long hours on your feet, the most comfortable shoes for pregnancy have arch support, shock absorption, and a cushioned insole. Brands like New Balance, Skechers, and Vionic offer excellent options for all-day comfort.
What are the best shoes to wear during pregnancy?
The best shoes for pregnancy provide support, flexibility, and stability. Look for wide-fit sneakers, supportive sandals, cushioned slip-ons, or orthopaedic loafers to accommodate foot swelling and reduce strain on your lower back.
What are the best running shoes for pregnancy?
Pregnant women who stay active need lightweight running shoes with ample cushioning and arch support. Some great options include Nike Pegasus, Brooks Ghost, and New Balance Fresh Foam, which provide shock absorption and stability.
What are the best sandals for pregnancy?
Sandals with arch support, cushioning, and adjustable straps are best for pregnancy. Birkenstocks, Teva, and OOFOS recovery sandals are great for keeping feet cool and comfortable.
Best slip-on shoes for pregnancy?
Slip-on shoes are convenient and practical for pregnancy. Skechers Go Walk, Allbirds Tree Loungers and Vionic slip-on sneakers offer great comfort, flexibility, and support.
Best loafers for pregnancy?
Loafers with padded insoles and a flexible sole provide an outstanding balance of comfort and style. Brands like Dr Scholl’s, Clarks, and Vionic offer pregnancy-friendly loafers with extra support and cushioning.
Best slippers and cosy shoes for pregnancy?
Memory foam slippers, wool-lined mules, or orthopaedic house shoes are best for at-home comfort. For warmth and support, consider UGG Coquette, Vionic Relax Slippers, or Dearfoams Mama Bear Slippers.
What are the best shoes for pregnancy back pain?
If you experience lower back pain during pregnancy, opt for shoes with strong arch support, deep heel cups, and shock-absorbing soles. HOKA Bondi, Vionic orthopaedic sneakers, and OOFOS recovery sandals are designed to alleviate pressure on the spine and reduce discomfort.
Final thoughts
Choosing the right pregnancy shoes is crucial for comfort, support, and style. For Mommy – Best Maternity, Footwear provides an excellent range of options that cater to swollen feet, foot pain, and weight distribution challenges. Whether you need dress shoes, casual slip-ons, or supportive sneakers, you’ll find a stylish and functional pair throughout pregnancy.
Visit For Mommy – Best Maternity Footwear today to explore the best maternity shoes and enjoy a comfortable pregnancy journey!
*Collaborative feature post*
Midwife vs. doctor: what is the difference?
When it comes to pregnancy and childbirth, both midwives and doctors play essential roles, but their training, approach, and scope of practice vary significantly. Choosing between a midwife vs doctor depends on your personal preferences, medical needs, and the type of care you envision for your pregnancy.
Midwives are trained healthcare professionals who specialise in supporting low-risk pregnancies and natural childbirth. They provide hands-on, personalised care throughout pregnancy, labour, and postpartum. In both the UK and the US, midwives focus on emotional support, patient-centred care, and avoiding unnecessary medical interventions. However, certified midwives have varying levels of training depending on the country. For example:
In the UK, midwives are highly trained professionals registered with the Nursing and Midwifery Council (NMC). They can provide care throughout pregnancy, delivery, and postpartum, even in hospital settings, and work closely with obstetricians if complications arise.
In the US, certified nurse midwives (CNMs) are licensed healthcare providers who can prescribe medication and manage labour, but they typically refer to obstetricians if surgical procedures like C-sections are necessary.
Doctors, specifically obstetricians (OBGYNs), are medical professionals who have completed years of medical school and specialised training in pregnancy and childbirth. They are equipped to handle both low- and high-risk pregnancies and are experts in managing complications. Their care often involves a focus on physical health and safety, making them the go-to option for those with complex medical histories or high-risk pregnancies. In both countries, obstetricians can perform surgical procedures such as caesarean sections and are more likely to recommend medical interventions, such as inducing labour.
Whether you choose a midwife or doctor, both offer excellent care tailored to your needs. Midwives may appeal to those seeking a more natural and personalised experience, while obstetricians are ideal for addressing medical complexities. Understanding the key differences in their roles will help you make the best choice for your pregnancy journey, whether you’re in the UK or the US.
Midwives and the care they provide
Midwives play a vital role in pregnancy care, focusing on a holistic approach that prioritises the wellbeing of you and baby. They provide hands-on support, build trusting relationships with their patients, and often act as advocates for natural birth practices. Midwives are well-suited for low-risk pregnancies, but they also have protocols in place to ensure the safety of mothers and babies should complications arise.
How does a midwife’s education differ from an OBGYN’s/doctor’s?
While both midwives and obstetricians are trained to care for pregnant women, their education and training paths differ. Midwives, such as certified nurse midwives (CNMs) in the US or registered midwives in the UK, complete specialised midwifery education programs. These programs focus on normal, low-risk pregnancies, emphasising natural childbirth and patient-centred care.
In contrast, obstetricians undergo years of medical school, followed by a residency in obstetrics and gynaecology. Their training includes a broader focus on medical and surgical procedures, equipping them to manage high-risk pregnancies and complications. While midwives focus on supporting physiological births, obstetricians are skilled in performing interventions like caesarean sections and handling complex medical situations. Both paths require rigorous training but cater to different types of care needs.
Factor
Midwife
Doctor (OBGYN)
Education Level
Nursing/Midwifery Degree
Medical Degree (MBBS, MD, etc.)
Years of Study
3-5 years
10+ years (medical school + residency)
Focus
Normal, low-risk pregnancies
Low- and high-risk pregnancies, surgery
Certification (UK/US)
Registered Midwife (UK), CNM (US)
Obstetrician certified by RCOG (UK) or ABOG (US)
Scope of Practice
Non-surgical
Includes surgery (e.g., C-sections)
How do midwives deal with labour complications?
Midwives are trained to identify and respond to complications during pregnancy and labour. They are skilled in managing common issues, such as stalled labour or minor blood pressure changes, and use evidence-based techniques to promote a healthy delivery. For example, they might suggest positional changes during labour or natural methods to encourage contractions.
However, in cases of significant complications, such as signs of foetal distress or a need for surgical intervention, midwives collaborate with obstetricians or refer care to a doctor. This partnership allows midwives to focus on their strengths—providing individualised, empathetic support—while making sure medical expertise is available when needed. For high-risk pregnancies, midwives may work as part of a team, ensuring all bases are covered for safe delivery.
Midwives’ adaptability and teamwork make them a valuable part of the healthcare system, as they offer safe and supportive care tailored to the needs of each pregnancy.
Doctors/OBGYNs and the care they provide
Obstetricians, commonly referred to as OBGYNs, are medical doctors specialising in pregnancy, childbirth, and women’s reproductive health. Their extensive training allows them to manage a wide range of situations, from routine care to high-risk pregnancies that require close monitoring and medical interventions. OBGYNs are an essential part of the healthcare system, offering expertise that ensures the safety and wellbeing of both mother and baby, regardless of the complexity of the pregnancy.
OBGYNs are particularly skilled in identifying and addressing complications that may arise during pregnancy. For high-risk pregnancies—such as those involving pre-existing medical conditions, multiple pregnancies, or concerns about foetal development—an OBGYN’s ability to assess and respond swiftly is invaluable. They use advanced tools like ultrasounds, foetal monitors, and diagnostic tests to closely monitor both the baby’s health and the mother’s condition.
In hospital settings, doctors/OBGYNs are often the primary care providers, offering immediate access to a range of medical procedures. These include inducing labour, administering epidurals, and performing caesarean sections when necessary. Their expertise in surgical and non-surgical interventions ensures that even unexpected challenges can be handled safely and efficiently.
Beyond the delivery room, obstetricians play a key role in postnatal care, helping mothers recover physically and addressing any ongoing medical concerns. Their ability to provide both routine gynaecological care and specialised obstetric services makes them a versatile choice for seeking comprehensive healthcare.
Can midwives administer pain medication?
Certified nurse midwives are equipped to manage labour pain, though their approach often emphasises non-invasive, natural comfort measures. These may include breathing techniques, hydrotherapy, and position changes to help reduce discomfort during labour. In hospital settings, CNMs can prescribe and administer certain pain relief medications, such as nitrous oxide or intravenous painkillers, and they can facilitate access to epidurals by collaborating with anaesthesiologists.
For those delivering outside of a hospital, midwives may focus more on holistic pain management techniques, as they typically don’t have access to the same medical resources. This approach makes CNMs an excellent option for individuals who want to explore natural pain relief methods with the reassurance of medical support when needed.
Can midwives perform C-sections?
Midwives are not trained to perform surgical procedures like caesarean sections. If complications arise during labour that require a C-section, the care will be transferred to an OBGYN or a surgical team. Midwives often work in close collaboration with obstetricians in hospitals or birthing centers to ensure a seamless transition if surgical intervention becomes necessary.
While midwives are highly skilled in managing low-risk pregnancies and natural births, their role does not extend to operating rooms. This distinction makes OBGYNs the preferred choice for individuals with a higher likelihood of needing surgical procedures due to high-risk pregnancies or medical conditions.
Researching obstetricians: what to know
Choosing the right obstetrician requires careful research and consideration. Credentials and experience should be your top priorities. Start by compiling a list of prospective doctors and verifying their qualifications. Your OBGYN should be board-certified and have a proven track record of successfully managing pregnancies similar to yours.
Make sure your chosen obstetrician has a clean professional history. Check if they have faced disciplinary actions, medical malpractice claims, or received subpoenas for birth injury settlements. The last thing you want is to risk your safety or your baby’s wellbeing by entrusting your care to someone with a record of negligence.
Should I have a midwife or a doctor deliver my baby?
Deciding between a midwife or a doctor to deliver your baby is a deeply personal choice that depends on several factors, including your medical history, birth preferences, and budget. Both options have their strengths, and understanding what each can offer will help you make the best decision for your unique pregnancy journey.
Medical history
Your health and the risk level of your pregnancy play a significant role in this decision. If you have a low-risk pregnancy, a midwife can provide excellent care, focusing on natural birth practices and minimal interventions. However, for high-risk pregnancies or complications such as gestational diabetes, preeclampsia, or previous cesarean deliveries, an obstetrician (OBGYN) is often the better choice. Doctors are trained to handle complex medical situations and have immediate access to surgical and advanced medical care if needed.
Birth preferences
Your vision for your birth experience is another important consideration. If you’re hoping for a natural birth with minimal medical interventions and a more hands-on, personalised approach, a midwife may align better with your preferences. Midwives often emphasise emotional support and patient involvement in decision-making, helping you feel empowered throughout labour and delivery.
On the other hand, if you prefer to deliver in a hospital setting with access to all medical options, including epidurals and emergency interventions, an OBGYN may be the right fit. Obstetricians can provide a more structured approach, which some people find reassuring, especially if complications arise.
Cost
Cost is another factor to keep in mind, particularly in the US, where healthcare expenses can vary significantly. Midwives are often a more affordable option, especially for home births or deliveries in birthing centres. However, if you’re considering hospital-based care, verify what your insurance covers for both midwives and doctors. In the UK, this decision may involve fewer financial considerations, as midwives and doctors are both accessible through the NHS for most pregnancies.
Ultimately, the choice between a midwife and a doctor comes down to your personal circumstances and what feels right for you and your family.
Cost comparison (average estimates):
US:
Midwife (home birth or birthing center): $2,000 – $4,000
Doctor (hospital delivery): $10,000 – $30,000 (with complications)
With insurance: Hospital births typically cost less, but check coverage for midwife services.
UK:
NHS: Both midwives and doctors are free for eligible individuals.
Private:
Midwife-led care: £2,000 – £5,000.
Doctor-led care: £5,000 – £15,000 (depending on interventions).
FAQs: midwife vs doctor: common questions
Do midwives deliver babies?
Yes, midwives deliver babies. They typically assist with low-risk pregnancies and can provide care in various settings, such as homes, birthing centres, and hospitals. Their focus is on supporting a natural birth process while ensuring safety.
Can midwives do gynaecology?
Certified nurse midwives (CNMs) are trained to provide gynaecological care, such as routine exams, Pap smears, and family planning advice. However, you may need to consult a gynecologist (OBGYN) for more complex gynaecological issues.
Can I have a midwife in a hospital?
Yes, many midwives, especially certified nurse midwives, work in hospital settings. They often collaborate with doctors and other healthcare professionals to ensure comprehensive care, particularly if complications arise.
Can midwives administer pain medication?
Midwives often emphasise non-invasive comfort measures, including:
Breathing techniques and guided relaxation.
Hydrotherapy (e.g., labouring in a warm bath).
Aromatherapy or acupressure.
Position changes to relieve pressure and improve labor progress.
In hospital settings, certified nurse midwives can also administer:
Epidurals (in collaboration with an anesthesiologist).
Nitrous oxide (laughing gas).
Intravenous (IV) painkillers.
Is a midwife a doctor?
No, a midwife is not a doctor. Midwives are trained healthcare professionals specialising in childbirth and women’s reproductive health, but they do not attend medical school or perform surgeries like doctors do.
Can midwives perform C-sections?
Midwives cannot perform C-sections, but they often collaborate with obstetricians in hospitals. According to the World Health Organization (WHO), approximately 21% of all births globally are delivered via C-section, with higher rates in hospital settings. For individuals planning a natural birth, starting with a midwife can reduce the likelihood of surgical interventions unless medically necessary
Are midwives as good as doctors?
Midwives and doctors serve different roles, and their effectiveness depends on the context. For low-risk pregnancies, midwives often provide excellent care with a focus on personalised and natural birthing experiences. Doctors are better equipped to handle high-risk pregnancies or complications.
Can I have a midwife and an OB-GYN?
Research from The Cochrane Review indicates that midwife-led continuity models of care are associated with several benefits compared to other models:
16% reduced likelihood of losing the baby before 24 weeks: There was a decreased risk of foetal loss before 24 weeks’ gestation in midwife-led care models.
Higher rates of spontaneous vaginal births: Women under midwife-led care had increased chances of having a spontaneous vaginal birth.
However, obstetricians are better suited for managing high-risk pregnancies or medical complications requiring surgical interventions.
What is the difference between a midwife and a doula?
A midwife provides medical care during pregnancy, labour, and postpartum, while a doula offers emotional, physical, and informational support. Doulas do not perform medical tasks but focus on advocacy and comfort.
Choosing between a midwife or a doctor to deliver your baby is a deeply personal decision that depends on your medical history, birth preferences, and the level of care you envision for your pregnancy. Midwives offer personalised, holistic support and are ideal for low-risk pregnancies, while obstetricians bring the medical expertise necessary for high-risk situations and surgical interventions.
Whether you choose a midwife for a natural, low-intervention approach or an obstetrician for their specialised skills and access to advanced medical care, the most important thing is that you feel supported, safe, and confident in your decision. Pregnancy is a unique journey, and with the right care team by your side, you can have a positive and empowering experience as you welcome your baby into the world.
*Collaborative feature post*
How to sleep with pillows when pregnant
Pregnancy is an exhilarating yet challenging journey, and one of the most common challenges is getting a good night’s sleep. Pregnancy also brings on new discomforts, such as back pain, leg cramps, frequent urination, and acid reflux, which can disrupt your rest, leaving you feeling more exhausted than ever.
Thankfully, pregnancy pillows can make a huge difference. Specially designed to support your growing bump, back, and legs, these pillows can help you sleep more comfortably and reduce strain on your body. If you’re not sure about what pregnancy pillows to get, then not to worry, Motherhood Diaries and My Dvija will not only show you how to sleep with pillows when pregnant, but what type of pillows are available, the best sleeping positions to try and relaxation techniques on how to improve your sleep quality during pregnancy.
Let’s dive in!
What is a pregnancy pillow and when should you start using one?
A pregnancy pillow is a specially designed pillow that provides full-body support, cradling your bump, back, and legs. Pregnancy pillows come in various shapes and sizes, including U-shaped, C-shaped, and wedge pillows. These pillows offer support to help alleviate pain and pressure, making it easier to sleep comfortably as your pregnancy progresses.
Many women start using pregnancy pillows as soon as they begin to feel discomfort, typically around the second trimester. However, you can start using one as soon as you notice your sleep being affected by physical discomfort or restlessness. In your third trimester, a supportive pillow becomes essential to managing your growing belly and promoting a comfortable sleep position.
Tools to aid sleep for pregnant women
Pregnancy pillows
Pregnancy/maternity pillows are great because they can support the weight of your bump and back as you get bigger, encouraging less disruption during sleep.
Maternity pillows come in all shapes and sizes, so here is a rundown of what to look for:
Rounded pregnancy pillows
Rounded pregnancy pillows are generally multifunctional and also used for breastfeeding. They’re also cheaper and require less space in the bed. You place the pillow under your bump or to support your back, but during the latter stages, you may require extra support as most of these pillows don’t wrap all the way around.
CLICK HERE* TO BUY THE BEST ROUNDED PREGNANCY PILLOW ON AMAZON
V Shaped pregnancy pillows
V-shaped pregnancy pillows are naturally shaped into a V to support both the head and neck. You can also use this kind of pillow to support the bump or the back so it’s multifunctional too. These pillows are best used if you don’t have enough space to use a full-body pregnancy pillow, like the one below.
CLICK HERE* TO VIEW V SHAPED PREGNANCY PILLOWS ON AMAZON RIGHT NOW
Full body pregnancy pillows
Full body pregnancy pillows* are the pillow of choice at the moment because they provide the most all-round support for your bump and back. You can mould the U-shaped pillow to support the entire body which helps ease pregnancy symptoms, including pregnancy-induced sciatica and pelvic girdle pain. Some pregnancy pillows like the one on the left have a detachable extension which can be used as its own full body pillow or attached to the main body pillow for additional back or belly support. Just make sure you have a large bed to accommodate for the pillow, which brings me onto my next point.
CLICK HERE* TO BUY THE BEST FULL BODY PREGNANCY PILLOW ON AMAZON RIGHT NOW
Bed frames
Thanks to your growing body you’ll soon start to find that you’ll take up quite a good chunk of the bed, especially when you have full body pregnancy pillows* taking up one side. If you can and you have space, invest in a super king-size bed so your partner (and any extra kids) can cuddle up to you while still having ample space in the bed.
A firm wooden frame with wooden feet will provide enough stability to house an extra bump in bed. The Birlea Balmoral Grey Fabric Bed in Superking size has a large headboard with a soft velvet feel to offer the perfect comfort when you’re cuddling up with your baby bump and partner or when you’re stretched out like a starfish.
A comfortable mattress
A strong bed frame is important, but a comfortable and supportive mattress is essential.
Look for a mattress which has/is:
Memory foam to mould perfectly to your body and adapt to your growing bump. You can find fully adjustable mattresses from Ausbeds.
A breathable mattress with Octasprings which provides 8x more breathable fabric than pure memory foam. The constant airflow keeps the mattress cool when you’re overheating from that energetic bump!
A hypo-allergenic mattress to keep allergies away and protect against dust mites and bacteria, so you have the healthiest sleeping environment for you and your baby
Medium firmness which allows for the mattress to not be too hard or too soft (so it’s just right!)
Supportive – Find a mattress which also provides optimal support for your head, shoulders and hips, so your hips are not singing in pain when you’re lying on your side for too long
As your bump grows, it becomes harder to find a comfortable sleeping position. Some positions, like sleeping on your back or stomach, may not be safe later in pregnancy.
An NIH-funded study suggested that the sleeping position up to the 30th week of pregnancy didn’t actually affect the risk of stillbirth, low birth weight babies or other pregnancy disorders like high blood pressure. However, the study cautioned that it did not provide information on whether back or right-side sleeping in late pregnancy could increase the risk of birth or pregnancy complications.
So let’s look at all the sleep positions separately and gauge which is the most effective and safest position in which to sleep during pregnancy.
Sleeping on your stomach during pregnancy
Sleeping on your stomach is generally regarded as ok until you reach around 16 weeks, when the bump gets bigger and it’s no longer comfortable to sleep on your front. But, comfort is where it ends. Amniotic fluid and the uterine walls protect your baby from being squashed, so you won’t have to worry about squishing your baby during sleep.
If you really want to continue sleeping on your stomach, you should consider getting an inflatable stomach sleeping pillow (more on that below) or cut out a large hole in your pillow for your belly. Just be careful not to overheat the baby if your room is too hot and allow for plenty of ventilation during the night.
Sleeping on your back while pregnant
Sleeping on your back is generally regarded as safe during the first trimester, but from the second trimester, you should avoid sleeping on your back for the remainder of the pregnancy. New research shows that the risk of stillbirth is doubled if women go to sleep on their backs in the third trimester. And, some other studies, albeit small in size, have linked sleeping the whole night on your back to stillbirth, however, it is not as clear cut as that. Other issues like sleep apnea may also factor in pregnancy and birth complications too.
Sleeping on your back may also result in other complications like poor circulation, back pain, digestive issues and haemorrhoids. As you get on during the pregnancy, you may find that you’ll get lightheaded and dizzy when sleeping on your back for long periods anyway.
If you wake up in the middle of the night and find that you’re on your back, don’t fret. Placing a pillow wedge underneath will catch you from rolling onto your back and allow for more circulation and blood flow to your baby.
Sleeping on your left side
During pregnancy, you may often hear that you should sleep on your left side during pregnancy. But, do you know why that is?
It’s because your liver is on the right side of your bump, so sleeping on your left side not only keeps the uterus off the liver, but it improves circulation to the heart and allows for the best blood flow to the baby, kidneys and your uterus. Using a U-shaped pregnancy pillow can help maintain this position throughout the night by offering belly support and keeping your hips aligned.
But, it hurts to sleep on my side while pregnant
You may feel some pelvic pain from sleeping on your left side for too long, so you’ll find that changing position during sleep is a natural occurrence. So if you find yourself on your back or on your right side, this is normal and nothing to worry about. As soon as you realise just shift yourself back to your left side.
Start by lying on your side with your knees bent to take the weight off your heart’s large vein (the inferior vena cava) which carries blood back to the heart from your feet and legs. Then as you progress into the latter stages of your pregnancy, add pillows to your front and back to support the weight evenly.
Propping with a C-Shaped Pillow
C-shaped pillows are ideal for women experiencing lower back pain. Tuck the curve of the pillow behind you for back support, and place the long part of the pillow between your legs to help align your hips and reduce strain.
If you prefer sleeping on your side but need more support for your growing bump, you can place a pregnancy wedge pillow under your belly to alleviate pressure. This specific pillow can help relieve discomfort in the pelvic area.
Sleeping upright to prevent acid reflux
If you suffer from acid reflux or heartburn, consider propping yourself up with pillows to sleep in a more upright position. This can help prevent stomach acid from travelling up the oesophagus during sleep, promoting better blood flow and reducing discomfort. But in late pregnancy, you may find that you’ll be short of breath, so it’s better to switch to your left side when you are ready to settle to sleep at night.
Common sleep problems during pregnancy
The National Sleep Foundation created a poll in 1998 called the ‘Women and Sleep’ poll. They found that a whopping 78% of women reported more sleep disturbance during pregnancy than at any other time. They also found that:
15% of women developed restless leg syndrome (which we’ll go into later) during the third trimester of pregnancy
51% of pregnant/recently pregnant women reported having at least one weekday nap
60% reported having at least one weekend nap
Difficulty sleeping is common during pregnancy, so it’s vital to find ways to sleep that minimises disruption to your body and any health risks to the baby. Pregnancy is taxing on the body so it’s really important that you’re getting the recommended daily amount of sleep (some of you will sleep like a champion during the first trimester anyway) so you’re fit and strong for not just pregnancy, but for labour and birth too.
Pregnant women often experience a variety of sleep disturbances. Here are some common issues and how you can address them:
Frequent urination
Increased blood volume and pressure on your bladder can lead to more bathroom trips during the night. To minimise disruptions, limit your fluid intake before bedtime and make sure to empty your bladder completely before going to sleep.
You’ll find, especially in the first and third trimesters that you’ll need to go to the toilet more often, and this is down to the following reasons:
Your blood volume increases during pregnancy
You have almost 50 per cent more blood in your body than before which means more fluid is being processed in your kidneys, so your bladder fills up more frequently.
Hormonal changes
The hormonal changes in your body make your blood flow to your kidneys more quickly, filling up your bladder more frequently too.
Your growing uterus
As your little angel grows in your tummy, your uterus grows along with them, adding more pressure to your bladder, which brings back the need to pee frequently.
What can you do?
Unfortunately, frequent urination is a common and natural symptom of pregnancy, so you can’t avoid it completely. But you can limit nightly bathroom visits by doing the following:
Skip certain drinks
Skip drinks like coffee and tea, as well as carbonated drinks like soda because they are diuretics, i.e. they increase the amount of urine being made in the body.
Don’t hold your pee
Go to the bathroom when you need to because the more you strain your pelvic floor muscles, the more they will weaken, especially during pregnancy and birth.
Empty your bladder completely
When you go to the toilet, lean forward so you can empty your bladder as much as possible.
Drink most of your water during the day
You should still drink when thirsty of course, but try to limit most of your water intake to during the day. Never hold off on drinking though – the body needs lots of water, especially during pregnancy, so it’s better to go to the toilet than be dehydrated and risk getting a urine infection, which could cause complications to you and the baby.
Restless leg syndrome (RLS)
Around 1 in 5 pregnant women experience RLS in their last three months of pregnancy and this normally causes sleep issues. But what exactly is RLS?
RLS is this overwhelming urge to move your legs, which can also cause an unpleasant crawling or creeping sensation in the feet, calves and thighs. RLS is often worse in the evening and may affect the arms too. There’s no obvious cause of RLS, but some scientists reckon it may have something to do with how the body handles the chemical dopamine which is involved in controlling muscle movement. The problem does go away after birth though.
What can you do?
You can start by making sure you have a good bedtime routine and avoid caffeine at night too. Get in some gentle exercise every day during pregnancy as well to help get rid of any excess negative energy.
Leg cramps
You may feel this sudden sharp pain usually in your calf muscles or your feet which causes you to wake abruptly from your slumber. Around 30 to 50 per cent of women get leg cramps during pregnancy so leg cramps are a common part of pregnancy.
But why do you get leg cramps? Well, it’s not entirely clear why women get leg cramps, but scientists suggest little or too much exercise, an imbalanced metabolism, electrolyte imbalances or vitamin indeficiencies. The good news is leg cramps should disappear as soon as your baby is born.
What can you do?
Regular, gentle exercise will help to reduce leg cramps and often help ease symptoms when it happens too. When you experience an attack, do the following:
Bend and stretch your foot continuously and vigorously for around 30 seconds to 1 minute
Rotate the foot one way for around ten times and then the other way. Repeat with the other foot if needed.
Then with your fingers, pull your toes up to the ceiling to stretch the back of the calf and rub the muscle firmly at the same time with the other hand
Try getting out of bed and walking around on your heels before heading back to sleep
Keep bedding loose so you can do these exercises as and when needed without hopefully disturbing sleep or getting out of bed
Have a nice warm bath before bed to relax the muscles
Elevate your feet in bed by propping them up on a pillow with toes pointing up.
Insomnia
Fluctuating hormones, anxiety, and physical discomfort can all contribute to pregnancy insomnia, which can happen at any time during pregnancy and, with most pregnancy-induced problems, can be down to the fluctuating hormonal levels during pregnancy.
For most women, pregnancy insomnia attacks the hardest during the third trimester and you likely will have no idea when it will hit and how long it will end. You may find that you’ll fall asleep easily but staying asleep could be the issue.
What can you do?
Help your mind and body get into a set routine so your biological clock knows when it’s bedtime and your brain can get in line.
Avoid caffeine (you should be avoiding this anyway) and foods high in sugar and acid to avoid heartburn and/or a sudden burst in energy
It’s easier said than done but try to take your mind off your worries about not sleeping by thinking about something that makes you happy.
Practice the 4-7-8 breathing technique where you breathe in for four seconds, hold for seven seconds and exhale for eight. You might find the breathing duration difficult when you’re pregnant but as long as you are exhaling for longer than you are inhaling, the breathing will help you to calm down and eventually allow you to drift off to sleep.
Sleep apnea
Your breathing may change during pregnancy as your bump gets bigger and more pressure is placed on your lungs and airways. If you didn’t snore before or you were a soft snorer, you may find you’ll wake the house now with your loud snores. You may even experience some pauses or disruption in breathing and this disruption is called sleep apnea if the pauses last longer than ten seconds. Fortunately, the risk of developing sleep apnea in pregnancy is low – around 10 per cent of pregnant women are affected. However, if you’re overweight, obese, or experience excessive weight gain during your pregnancy, you may have an increased risk of developing sleep apnea.
What can you do?
It’s important to treat pregnancy-related sleep apnea as soon as possible as it could develop into complications for both you and your baby. Sleep apnea is also associated with gestational diabetes, diabetes and unplanned caesarean sections, so make sure you’re eating a healthy, balanced diet during your pregnancy. Make sure you sleep on your side too, to alleviate any pressure on the back and lungs
In severe cases treatment is available where a machine provides a constant flow of pressurised air to help maintain an open airway during the night. These are only used in extreme cases, but it’s worth checking with your doctor to ensure your sleep apnea is not placing any undue risk on you and your baby.
Otherwise known as heartburn, which is a common pregnancy symptom in the third trimester thanks to hormonal changes again and your growing baby pressing on your stomach. The muscles in your stomach relax during pregnancy causing stomach acid to escape back up the throat, which causes that burning sensation.
You’re likely to get indigestion/heartburn if you had indigestion in your previous pregnancies or you’re in the latter stages of your pregnancy.
Some symptoms include:
Feeling or being sick
Burning or pain in your chest and throat
Feeling heavy, bloated and full
Burping/belching
Bringing up food
What can you do?
Think about what you eat and how you eat it. Making changes to your eating and drinking habits can help to control symptoms if they are mild. Here are some tips:
Keep meals small and often rather than eating three large meals a day.
Don’t eat within three hours of going to bed at night
Cut down on caffeinated drinks and fatty, spicy and rich foods
Sit upright when you eat which will take the pressure off your stomach
Elevating your head and shoulders when you go to bed can help from stomach acid coming up when you sleep
Smoking and drinking can seriously harm you and your unborn baby’s health, but it also contributes to indigestion. If you need help to stop smoking and/or drinking talk to your midwife who can provide you with some support networks that you can call. NHS also has a Smokefree helpline which you can call on 0300 123 1044
If you’re still experiencing symptoms then speak to your midwife or GP who can examine you and provide further assistance and medicine if required
Excessive sleeping during pregnancy
Not getting enough sleep is an issue, but what if you’re getting too much sleep? Is there even such a thing as too much sleep during pregnancy?
According to the National Sleep Foundation, you should get around seven to nine hours of sleep each day. If you’re routinely sleeping more than nine to ten hours unbroken, good quality sleep, then this may be a sign of excessive sleep.
One study argued that women who slept for more than nine continuous hours without disturbance and they routinely had non-restless sleep in the last month of their pregnancy had a greater chance of stillbirth. However, this study was argued by other scientists who claimed that the non-restless nights were down to decreased foetal movement and not the cause of stillbirth.
What can you do?
If you are routinely sleeping for more than nine hours a night, then wow, lucky you! But it’s worth keeping some of those hours resting in bed, reading a book or writing, for example, to avoid oversleeping during the night.
Other major causes of sleep disturbance during pregnancy
Hormonal changes play a significant role in sleep disruption during pregnancy. Physical discomforts also contribute to restless nights for many pregnant women.
Exposure to technology
Blue light from digital screens can interfere with sleep quality. It affects the release of melatonin, a hormone that regulates sleep cycles. Pregnant women using electronic devices before bed may struggle more with falling asleep.
Hormonal changes
As mentioned before, hormonal changes during pregnancy significantly impact sleep patterns. Hormones like progesterone rise and can cause daytime drowsiness, which disrupts normal sleep cycles at night. Increased levels of oestrogen also lead to more frequent bathroom trips, interrupting deep sleep.
Lack of a healthy routine
An inconsistent schedule can lead to poor sleep quality and disrupted sleep patterns. Pregnant women who do not follow a regular bedtime may find themselves struggling with insomnia or waking up frequently at night.
Best pregnancy pillows 2024
With so many pregnancy pillows on the market, it can be hard to know which one to choose. Here are some top-rated options, along with their pros, cons, and where to buy them:
1. WEIKA Memory Foam Pregnancy Pillows for Sleeping
Price: £35.99 Rating: 4.8 out of 5 stars (41 ratings) Special Features: Portable, lightweight, adjustable, detachable cover, breathable. This pillow* provides excellent full-body support making it perfect for supporting your bump, back, neck, and legs. With its concave curve, ideal for side sleepers. The adjustable design allows you to customise it for your growing belly, hips, back, and legs. Its memory foam adapts to your body temperature, distributing pressure for optimal comfort. It also comes with a machine-washable cover. It’s also multi-purpose, as it can be used for breastfeeding or to support older babies during playtime. Best for: Pregnant women in all stages, relieving pain and discomfort in multiple areas.
2. Kolbray®️ U Shape Pregnancy Pillow – Full Body Maternity Pillow
Price: £42.99 Rating: 4.6 out of 5 stars (2,291 ratings) Special Features: Adjustable, includes a removable jersey cover. A UK-made pillow*, this U-shaped design provides full-body support for back, belly, legs, and hips. It comes with a detachable extension, so you can use it as a nursing pillow or for added comfort while sleeping. The soft-knit jersey cover keeps you cool throughout the night, and the machine-washable cover is easy to clean. Best for: All sizes and body types, providing comfort from pregnancy to nursing.
3. MOON PARK Pregnancy Pillows for Sleeping – U Shaped Full Body Maternity Pillow
Price: £71.28 Rating: 4.6 out of 5 stars (1,404 ratings) Special Features: Cooling cover, flexible, full-body support. This 57-inch pregnancy pillow* is designed with ergonomic features to support every part of your body, from your head to your feet. The cooling cover ensures that you don’t overheat, and the pillow provides relief from back pain, leg swelling, and other pregnancy discomforts. It is versatile enough to be used while nursing, reading, or relaxing. Best for: Pregnant women needing both comfort and cooling during sleep.
Price: £37.43 Rating: 4.6 out of 5 stars (965 ratings) Special Features: Flexible, removable, durable. This 57-inch full-body pregnancy pillow * offers premium comfort, replacing the need for multiple pillows. It supports your head, back, belly, sides, knees, hips, and feet. The polyester filling provides long-lasting support while maintaining its shape over time. Its soft, removable cover can be machine washed, making it ideal for frequent use. Best for: Expectant mothers looking for long-term support and versatility for various body positions.
Here are some additional tips to improve your sleep during pregnancy:
1. Develop a sleep routine
Establish a bedtime ritual that signals your body it’s time for rest. Engage in calming activities like reading, taking a warm bath, or practising gentle stretches before bed. Avoid using electronic devices as they can interfere with your ability to wind down. Consistent routines will help ensure quality sleep.
2. Stay active
Regular exercise can significantly enhance sleep quality during pregnancy. Engaging in physical activity helps reduce anxiety and fatigue, making it easier to fall asleep and stay asleep.
3. Limit caffeine and heavy meals
Caffeine, nicotine, and alcohol can significantly interfere with sleep quality during pregnancy. Opt for herbal teas or warm milk as bedtime beverages instead of caffeinated options.
4. Manage acid reflux
If you suffer from acid reflux, avoid lying down immediately after eating and try to elevate your head when you sleep to prevent heartburn.
5. Back massage
Lying on one side for too long can cause hip and lower back pain, so get your partner to massage the lower back to relieve some of the pressure built up when lying in one position for too long.
6. Nasal strips
You may find during pregnancy that you’re stuffy, even if you don’t have a cold. So if the snoring is waking up the whole town or the congestion is waking you up at night, your doctor may advise nasal strips to help open the airways and relieve nasal congestion.
CLICK HERE* TO BUY THE BEST NASAL STRIPS ON AMAZON RIGHT NOW
7. Diet can help
A ‘Sleep and Dietary Patterns in Pregnancy’ study in 2017 found that a good diet may help pregnant women sleep better at around 26 – 28 weeks gestation, with the Mediterranean diet coming up at the top of the list to helping combat sleep problems like insomnia. The Mediterranean diet is high in vegetables, legumes, fruits, cereals and fish, but low in dairy, saturated fat and alcohol, so it seems laying off heavy, unhealthy food and drink might help you to sleep at night.
The same study found that the Japanese diet which is rich in rice lowered the risk of poor sleep quality by 46 per cent. Suggested explanations were that rice has a high glycaemic index and is also high in melatonin which is the natural chemical we make in our bodies to help us sleep. Apparently even eating less of the seafood-noodle pattern can help you sleep better too!
8. Reduce your stress and responsibilities
We live in an age where we are sharing parental roles and duties. No longer does the old-school man-makes-fire-brings-in-the-bread-woman-is-the-homemaker work in this cultural and digital world.
This is great! Women can now be free from the kitchen-sink role and express themselves in the workplace, through their business, and at home, all while growing a baby. And, incidentally, men can take a more paternal role and share the load of looking after the kids.
However, because of the extra responsibility, sleep often gets pushed to the back of the priority list, resulting in sleep deprivation during pregnancy, which this study found was linked to postnatal depression, complicated birth and preterm delivery due to more pro-inflammatory serum cytokines released from the lack of sleep.
What does this mean?
It means that your mental health is affected as much as your physical health and when you’re pregnant you need sufficient sleep to nourish the development of your baby. This topic begs its own article but I found that running a business while being pregnant often didn’t help me get to sleep at night because I would be tapping away on my laptop screen for a long period while worrying about finances and whether we could afford to move to a bigger place.
Sometimes you have to learn to delegate certain duties and so I leaned more on my husband and parents to help me get through the tough later months of pregnancy and the vital fourth trimester where they did the school runs for me and took over some of the bills, of which I was very grateful because I needed the recovery time!
9. Mindfulness and meditation
Mindfulness and meditation, along with the 4-7-8 breathing technique can help to reduce some of the stress you feel during pregnancy. Breathing is a fantastic tool to instantly calm the body down and can even help to drift you off into the land of nod. Click here for more information on how mindfulness and meditation work to help you sleep during pregnancy.
One study urged that due to the high percentage of women who experience significant sleep disruption during pregnancy, there should be regular screening and treatment provided for sleep disturbances, especially the impact that sleep disruption has on the pregnancy, the baby and postnatal depression. I think this is a great idea!
It’s important that if you are finding it difficult to sleep during pregnancy, you should speak to your doctor, who can provide you with actionable, manageable steps to help you sleep better during pregnancy.
FAQ Section: How to sleep with pillows when pregnant
How should you sleep with a pregnancy pillow?
Sleeping with a pregnancy pillow depends on the type of pillow you have. For example, a U-shaped pillow can be used to support your entire body, while a wedge pillow is placed under your belly to relieve pressure.
When should you start using a pregnancy pillow?
Most women start using a pregnancy pillow during their second trimester when they begin to experience discomfort while sleeping.
Is it safe to sleep on your back while pregnant?
It is generally not recommended to sleep on your back during the second and third trimesters.
Can you sleep on your stomach while pregnant?
Sleeping on your stomach is usually fine in the early stages of pregnancy. However, by the second trimester, your bump may make it uncomfortable.
Final thoughts on sleep during pregnancy
Sleeping during pregnancy can be a challenge, but with the right tools, techniques, and support, you can improve your rest. Whether you’re using a pregnancy pillow, following a consistent sleep routine, or practising relaxation techniques, every small change can make a big difference.
Always consult your healthcare provider if you have concerns about your sleep during pregnancy. Their guidance, combined with these tips, can help ensure you get the restful sleep you need.
*Motherhood Diaries was gifted a Superking bed frame from Mattressman and a Superking mattress from Wayfair for the purposes of a review, but all opinions are 100% our own.
*This is a collaborative feature article, which also contains affiliate links, where if you click through and purchase, I may earn a small commission at no extra cost to you. Thank you for your support.
*As an Amazon Associate I earn from qualifying purchases.*
