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

Sleep can often become harder to manage as pregnancy progresses. A growing belly puts new strain on your lower back and hips, making it tough to get comfortable or roll over without feeling like one of those flailing air dancers at a car dealership [2]. Throw in heartburn that flares when you lie down, more frequent trips to the bathroom, and the occasional leg cramp, and a full night’s rest can feel out of reach.

Better positioning can help ease a lot of those aches — and that’s where a pregnancy pillow comes in handy. Here, we’ll look at the different types of pregnancy pillows and how to lie on one comfortably so you can rest a little easier.

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 [1].

There are several varieties of pregnancy pillows, but the 3 most popular are:

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 maternity 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

Here are the most comfortable ways to sleep using different 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 full body 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.

How to position a pregnancy pillow step by step

Whichever pillow you choose, the goal is the same: keep your spine in a neutral line and take pressure off your hips and back. Here’s a simple way to set up.

• Settle onto your side: Lie down with one or both knees bent. Side-sleeping is the most comfortable position for most of pregnancy and is recommended later on [2].

• Place the pillow between your knees and thighs: This keeps your hips level and eases strain on your lower back and pelvis.

• Support your belly: Tuck part of the pillow or a separate wedge under your tummy to take the pulling pressure off your back.

• Add support behind your back: A pillow behind you helps you stay on your side and gives you something to lean into.

• Adjust until it feels right: Fine-tune the height and placement so that your head, spine, and hips form a single comfortable line.

Ways to use a pregnancy pillow after baby’s born

Good news: There's no need to get rid of your maternity pillow after delivery!

Here are a few ideas:

• Keep using it for comfortable sleep while your body recovers from delivery or if you toss and turn a lot.

• Use it for support while bottle feeding, breastfeeding, or holding your baby. (But don't let them sleep on it.) They can make feeding more comfortable for you and prevent Mommy's wrist.

• As your baby gets older, it can be used to help prop them up as they learn to sit on their own.

• If you have older kids, they can use it for comfort, too! Bring it on long car rides or relax with it on the couch.

Takeaway

• Pregnancy pillows provide optimal positioning for improved comfort and sleep during pregnancy. It is not necessary to sleep with a pregnancy pillow, but many pregnant women find it helpful for finding a comfortable sleeping position.

• The two most popular types of pregnancy pillows are C-shaped and U-shaped pillows, with pillow wedges also available.

• Regardless of the type of pillow, the important thing is to promote neutral spinal alignment and support the muscles and joints from the hips to the knees.

• The four best sleeping positions with pregnancy pillows include using a C-shaped pillow for back and front support, using a U-shaped pillow for full-body support, and using an I-shaped pillow (body pillow) for support on one side while sleeping.

• Experiment with different positions and pillow placements to find what works best for you and provides the most comfort and support during pregnancy.

• After delivery, you can use your pregnancy pillow for support while feeding and holding your baby. (But don't use it for bed-sharing.)