How to sleep with a pregnancy pillow? 4 best sleeping positions

Sleep during pregnancy can be difficult to navigate. It goes without saying that a growing belly comes with aches and pains, not to mention any attempt at changing sleeping position results in catapulting yourself around like those air dancers at car dealerships (bye-bye abs!).

IN THIS ARTICLE: 

What is a pregnancy pillow and what are the types?

When should you start sleeping with a pregnancy pillow?

4 best sleeping positions with pregnancy pillows

Sleeping with a pregnancy pillow FAQ

What is a pregnancy pillow and what are the types?

Pregnancy pillows are body support pillows that allow for optimal positioning to improve comfort, thereby improving sleep. Pregnancy pillows can come in handy, as they are known to relieve common aches and pains associated with pregnancy, especially low back, and hip pain. There are several varieties of pregnancy pillows but the 2 most popular are the C-shaped and U-shaped pillows. There are also pillow wedges that are much smaller and usually fit just behind the back or underneath the belly. 

Regardless of the type of pillow you choose, the positioning of the pillow to promote neutral spinal alignment (the natural position of the spine when all three curves: cervical, thoracic, and lumbar are aligned with each other) is what is important. This allows the muscles surrounding the pelvis and hips to relax. Whether you’re using a regular standard pillow, a U-shaped pillow, or a rolled-up towel, the recommendation is that it be placed between the thighs and knees, supporting those achy muscles and joints from the hips to the knees. 

When should you start sleeping with a pregnancy pillow?

It is not absolutely necessary to sleep with a pregnancy pillow at all. However, most pregnant women find that they have increased difficulty finding a comfortable sleeping position or are unable to roll over without a struggle around 20 weeks. This may be a good time to try a supportive pregnancy pillow rather than trying to create a comfortable sleep space using all the throw pillows stolen from your living room.

4 best sleeping positions with pregnancy pillows

Using C-shaped pregnancy pillow supports the back

By placing the C-shaped pregnancy pillow behind your back, laying your head on the part that reaches around, and placing the end between your knees, will give optimal back support.

Using C-shaped pregnancy pillow supports the front 

Place the C-shaped pillow in front of you as you lay down on your side and placing the end between your knees will give you front support.

Using U-shaped pregnancy pillow to sleep

Place the U-shaped pregnancy pillow with the "U" connected end behind your head so it supports your head and both sides when you lay down.

Using I-shaped pregnancy pillow to sleep

Lay down on the side you want to sleep on and place the I-shaped pregnancy pillow, also known as a body pillow, on the side that you want to be supported.