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If you’re currently pregnant then you already know how difficult it can be to get a good night of sleep. Fortunately there are brands that make pillows specifically designed for pregnant women. Read on to see how to sleep with a pregnancy pillow and the benefits of each type.
How to Sleep with a Pregnancy Pillow
The overarching rule for each of the common pregnancy pillow shapes is — just hug it.
Pregnancy pillows are generally made to support side sleeping, especially sleeping on the left side, which is the sleeping position recommended by the American Pregnancy Association (APA).
The first thing to know is that pregnancy pillows are supposed to replace your regular pillow, but you can still use most of them together with a normal pillow. The second thing is that they extend and surround your body, which relieves the pressure that’s placed on the shoulder, spine, hip, knees, and even ankles. It also supports the belly and can change its shape to accommodate your changing body.
There are four main types of pregnancy pillows:
- U-shaped pillow
- C-shaped pillow
- J-shaped pillow
- I-shaped pillow (body pillow)
There are also various sizes of wedged pillows.
Each of those shapes comes in different sizes and might be more or less ergonomic and fitting for you.
How to sleep with a U-shaped pregnancy pillow
Place the U-shaped pregnancy pillow upside down, so you can rest your head on the bottom of the U-side. You may slide your bottom arm under the pillow if it makes you feel more comfortable. Bend your knees and let the pillow rest between them.
You can turn a bit so that your back rests on the U “pillar” behind you and rest the side of your belly on the one in front. This way, you can enjoy the support of both sides.
In case your particular pregnancy pillow is too tall for your neck and head, you can turn it the other way — so that the U letter isn’t upside down anymore. You’ll make room for another pillow to rest your head on, and still enjoy the side support of a U-shaped pillow.
How to sleep with a C-shaped pregnancy pillow
Depending on what kind of support you need, you can turn the C pillow so that the longest part of it goes along your back or along your front body part.
The C-shaped pregnancy pillow is in some ways similar to U-shaped pillows, but it doesn’t offer full support on both sides. It’s still a supportive pillow, just in a different way. Those who need more lumbar and back support can rest their back on the long part, for example.
Regardless of how you turn it, your neck, ankles, and knees will have the necessary support. Some C-pillows are long enough that they almost make an O shape, and they can surround your whole body and give you full body support on all sides and with those, you wouldn’t have to think too much about having to choose the side to support.
How to sleep with a J-shaped pregnancy pillow
The J-shape of this pillow allows for more maneuvering than the larger C-shaped or U-shaped pillows. It takes up less space and is easier to move and place right where you need support at any moment.
You can use it in front of you as an inverted J to rest your head, belly, and knees on it. You can also place the round part of the J around your belly and use the straight part for your legs. This way, you can keep your head on your regular pillow.
If you invert it to the upright J position, you might find the curved part between your legs more supportive for the hips.
You can also place the long part against your spine if you need back support.
Some J pillows have a straight line at the top (like the one in the first picture of this article). Those are more similar to U pillows, and support a bigger part of the body.
How to sleep with an I-shaped pregnancy pillow
The I-shaped pregnancy pillow – see Zoma for an example – is also called a body pillow (see our Yana Sleep Side Sleeper Pillow review for another example). The body pillow isn’t only for pregnant women, but it also works well with athletes or people who have knee or hip issues or simply want to cuddle while sleeping.
Use the I-shaped pillow similarly to other pregnancy pillows. Place it along the front or back to get extra support right where you need it.
This pillow has a simple design and doesn’t feature curves, but it can still help relieve pressure and body aches.
Wedge-shaped pregnancy pillow sleeping positions
There are two ways you can use wedge-shaped pillows — behind your head and shoulders or under your belly.
You should sleep on the stomach with a wedge pillow that raises your upper body, and on the side if you use a belly-supporting pillow.
A wedge-shaped pillow is often a choice of those who struggle with acid reflux. It elevates the upper body and prevents the issue from happening. Pregnant women also suffer from acid reflux or heartburn and they might find that elevating the upper body helps them get better sleep. You can put the wedge on top of your bed, and a soft down or shredded foam pillow on top of it.
If you buy a smaller wedge pillow, you can use it to hold your belly when you lie on the side. Slowly place the thinnest corner under your belly and slide it forward for as much as you need to get full belly support. A pregnancy wedge takes the least amount of space and is a great choice for side sleepers.
Is a Pregnancy Pillow Good for Back Pain Relief?
Yes, a pregnancy pillow can help alleviate back pain and prevent new pain from developing. This is because your ligaments and soft tissues prepare for labor as they become even softer and stretchier. While this is necessary for delivery to go as planned, it can be easy — maybe too easy — to overstretch some part of your back and end up in pain.
If you move quickly from a lying position, you risk straining something. This is where pregnancy pillows pick up. They can support the lumbar part of your back, hips, and belly so that your body maintains proper alignment and each of the sensitive parts is supported.
When you move from such a position, your back is held by a pillow, which prevents it from hurting or getting hurt.
Although you can’t “switch off” your body aches during pregnancy, you can alleviate some of them, and pregnancy pillows are your friend, not just for getting comfortable sleep, but also for lounging and resting during the day.
Can you still use a pregnancy pillow after your baby is born?
Don’t toss your pregnancy pillow right after giving birth.
First of all, your body will take some time to recover and get back to its old self, and second, your back will still need support and pressure relief during the postpartum recovery.
You’ll have to lift the baby and put him or her back into the cot or the stroller, so your spine and shoulders will have to work a lot and will need proper rest at night.
Also, you might find it very useful when nursing or holding your baby in bed. So, keep your pregnancy pillow for a while longer.
How to Sleep Better While Pregnant
In short, you should follow these pieces of advice:
- Cut back on fluids before sleep
- Exercise during the day if possible
- Eat bland foods
- Make up for lost sleep with short naps
- Don’t watch screens before bed
- Ask your healthcare provider for advice
Cut back on fluids before sleep
As your organs make way for the growing baby, your bladder will also have less room and you’ll have to use the restroom more often.
This is a fact and you probably won’t be able to sleep through the night most of the time. However, you should plan out your daily fluid intake so that you stay properly hydrated throughout the day, but also cut back on all fluids in the late evening hours. This will help you decrease the number of nightly awakenings.
Exercise during the day if possible
Walking, light stretches, and arm and leg exercises can be beneficial.
They won’t only keep you strong and healthy but can contribute to better sleep at night. For maximum effect, do them in the sunlight. Even if you’re struck with dark and cloudy weather for months (winters can be horrible in some states), you can still try to spend about an hour or so in the daylight. It helps with the mood and hormone balance, including hormones that help you sleep.
Eat bland foods
Your dinner should consist of light and bland meals, like rice, some pasta (without heavy sauces), or raw veggies. Avoid spicy foods or large and greasy meals which could give you heartburn or an upset stomach.
Make up for lost sleep with short naps
You can avoid getting overly stressed with short daily naps.
When your nervous system is in overdrive and you feel like your brain is sore, it can be hard to relax at night and fall asleep, which can only perpetuate poor sleep. Naps give you a shot of relaxing hormones, relieve stress, and make falling asleep at night easier. Well, as long as you don’t take a marathon nap… Go for short, 20-30 minute naps.
Don’t watch screens before bed
Screen light can suppress hormones that are supposed to relax you and prepare you for sleep. Melatonin is one of them. It’s directly connected to your light exposure.
When you stare at your phone, TV, or computer at night time, your body receives information that it’s day and you should be awake. This is why it’s important to pay attention to light in general. Expose your eyes to light during the day and avoid it in the evening and at night. You’ll notice the change very soon.
Ask your healthcare provider for advice
Your particular situation could be unique, and your sleeping problems might derive from that. It’s always good to ask your doctor for advice. For example, if your doctor prohibits any exercise, you have to find something else to do. Describe your situation and your concerns in detail and listen to your doctor.
How Pregnancy Affects Sleep
A lot of things change in a pregnant woman’s body throughout the course of nine months. Here are four main reasons you might be having difficulty sleeping.
Hormones
Hormone levels change as the body supports the baby’s growth and prepares for the big arrival. This can cause hot flashes, mood swings, and a host of other changes that may disrupt sleep.
Stress
Stress is usually higher in first-time moms, as there are a lot of unknown things. Many expecting moms try to beat the unknown by collecting other women’s experiences and to make matters worse, they often find all sorts of horror stories online. Whether you are just prone to imagining the worst-case scenario or are worried about real problems, pregnancy can be stressful to go through.
Physical discomfort
The bigger your baby gets, the more you’ll find it difficult to physically move, change sleeping positions, or even to find the right one. One wrong move and your baby might press an organ, create an instant urge to use the restroom, or cause pain. The whole situation can interrupt sleep.
Heartburn
Heartburn may not be a problem throughout the entire pregnancy, but it is one of the most common issues that can make falling asleep or staying asleep hard.
FAQs
You could start right away. Even some non-pregnant people use them because they’re comfy and cuddly. If you want to keep your old pillow for as long as possible, you should start using a pregnancy pillow the moment you start feeling physical discomfort. This could be when your belly starts showing more or even a few weeks after that.
Since every expecting mom’s needs are different, there’s no right answer. You can test this yourself by using several of your existing pillows and rolled-up blankets and position them in a way that makes it most comfortable to lie. Then ask yourself which pillow shape would mimic the comfy support system you’ve just created.
Conclusion
Pregnancy pillows can help relieve tension and pain during and after pregnancy.
You should find the shape that offers just the right support for you personally. The most common types are the U-shaped pillow, C-shaped pillow, J-shaped pillow, I-shaped pillow (body pillow), and pillow wedges.
Apart from choosing the right pillow, you should also do some exercise, avoid screens at night, and cut back on liquids and heavy food before bed to get the best sleep while pregnant.
With over 5 years experience writing about sleep and mattresses, she's considered one of the go-to experts on the topic.
She likes cycling, nature, art, and languages. She pays special attention to providing you with accurate and useful information when it comes to your sleep quality.
After solving her personal sleep and tiredness problems, she is on to help others by sharing this invaluable information.
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