Struggling to get comfortable at night? You are definitely not alone.
According to the National Sleep Foundation, 78% of women experience disturbed sleep patterns during pregnancy (1). Between the bathroom breaks, leg cramps, and a growing bump, getting eight hours can feel impossible.
The best solution we found? A quality pregnancy pillow. These aren’t just oversized cushions; they are essential tools for spinal alignment and pelvic support. They saved our sleep and helped eliminate those nagging aches and pains.
Below, we break down exactly how to use different pregnancy pillow styles so you can finally wake up feeling rested.
Key Takeaways
- Pregnancy pillows align the spine and hips to reduce lower back and pelvic pain.
- U-shaped pillows offer maximum support for back sleepers trying to transition to side sleeping.
- C-shaped pillows are compact space-savers that target back and belly support simultaneously.
- Wedges are budget-friendly and versatile options for targeted support under the bump or knees.
Why Pregnancy Makes Sleep Difficult
Pregnancy brings massive changes to your body, and unfortunately, many of them wreck your sleep schedule. Here is why catching Z’s feels so hard right now.
1. Hormonal Changes
Hormones are usually the first culprit. High levels of progesterone can make you incredibly sleepy during the day, throwing off your night rhythm. Other hormonal shifts can lead to vivid, weird dreams or relax your muscles enough to cause snoring.
2. Heartburn and Indigestion
That burning sensation in your chest is a notorious sleep thief. Early on, hormones slow digestion. Later, your growing baby pushes upward against your stomach, forcing acid into the esophagus (2).
3. Anxiety and Stress
It is hard to turn your brain off when you are preparing for a baby. You might be worrying about labor, the nursery, or your to-do list. Anxiety keeps your mind racing when your body needs rest.
Establishing a solid sleep routine is vital for your health. We found that adding the right pregnancy pillow was the single most effective change we made.
How To Use Full-Length Pregnancy Pillows
These look like standard body pillows and run the length of your body. A full-length pillow might be your match if:
- You are naturally a side sleeper.
- You do not move around much at night.
- You want something that doesn’t take up the entire bed.
How to sleep with it:
Place the pillow vertically on your bed. Lie on your side and wrap your arms and legs around it. It should cushion your head, tummy, and knees.
These come in two styles: straight and flexible.
Pillow Pro Tip
How To Use C-Shaped Pregnancy Pillows
These pillows hook around your body to provide targeted support. A C-shaped pillow is likely right for you if:
- You suffer from back pain or sciatica.
- You want both back and belly support without a massive footprint.
- You stay on one side most of the night.
How to sleep with it:
Open the “C” shape and place it on the bed. Lie inside the curve with the long back section against your spine. Rest your head on the top hook and tuck the bottom hook between your thighs.
This position aligns your hips and takes the pressure off your lower back.
Pillow Pro Tip
How To Use U-Shaped Pregnancy Pillows
This is the “fortress” of pregnancy pillows. A U-shaped pillow is ideal if:
- You toss and turn frequently.
- You are a back sleeper trying to train yourself to sleep on your side.
- You want total body support from head to toe.
- You have a King-sized bed (these are huge).
How to sleep with it:
Place the “U” upside down on the bed. You lay in the middle, straddling one of the legs. Your head goes on the curve (the bottom of the U), and your back and belly are supported by the side arms.
Because there is a pillow on both sides, you don’t have to drag the pillow with you when you roll over in the middle of the night.
How To Use Inflatable Pregnancy Pillows
These are niche pillows designed for specific positions. An inflatable pillow might work for you if:
- You are in your third trimester.
- You miss sleeping on your stomach desperately.
- You want adjustable firmness.
How to sleep with it:
These usually look like an air mattress with a hole in the middle. Inflate it with the provided pump. Lie face down, placing your baby bump gently into the center hole.
This allows gravity to take the pressure off your spine while keeping the baby safe. Always check with your doctor before using these for long periods.
Pillow Pro Tip
How To Use A Pregnancy Wedge
Small but mighty, the wedge is a versatile tool. A pregnancy wedge is perfect if:
- You need targeted support under a specific spot.
- You are on a budget.
- You have a small bed or share it with a partner and pets.
- You travel often.
How to sleep with it:
Slide the wedge under your bump while side-sleeping to prevent it from pulling on your back. Alternatively, place it behind your back to stop you from rolling flat, or between your knees to align your hips.
Pillow Pro Tip
FAQs
Do Pregnancy Pillows Really Help?
Yes, absolutely. They are designed to align the spine, support the growing belly, and relieve pressure on the hips and lower back. This reduces pain and helps you stay in the recommended side-sleeping position longer.
When Should I Start Using a Pregnancy Pillow?
You can start whenever you feel uncomfortable. Many women begin around week 20 when the belly starts showing, but using one earlier can help train your body to sleep on its side before it becomes necessary.
Which Is Better: C-Shape or U-Shape?
It comes down to space and sleep style. If you have a big bed and toss and turn, the U-shape is superior because you don’t have to adjust it when you roll over. If you need back support but have less space, the C-shape is the better choice.
Why Should I Sleep With a Pillow Between My Legs?
During pregnancy, your hips can widen and your ligaments loosen. Placing a pillow between your knees keeps the top leg parallel to the mattress, which aligns the hips and reduces strain on the lower back and sciatic nerve.
How Do I Wash My Pregnancy Pillow?
Most quality pregnancy pillows come with a removable, machine-washable cover. Unzip the cover and wash it according to the tag instructions (usually cool water and low heat). The inner pillow usually requires spot cleaning, as large pillows can become lumpy or damaged in a washing machine.
