There are so many different maternity and pregnancy pillows on the market, so it can be very difficult to know which is right for you. As if growing a human inside of you wasn't hard enough!

In this ultimate guide, we’ll talk about the different types of pillows available, what positions can be achieved with each, and the importance of considering a pregnancy pillow, particularly in the second and third trimesters.

What exactly is a pregnancy pillow?

Before we discuss how to sleep with a pregnancy pillow, it's important to answer what exactly one is.

Otherwise known as a maternity pillow, a pregnancy pillow provides relief for the body both during and after pregnancy.

Not just targeted to support the neck and head, these pillows are larger than a regular pillow and come in a wide variety of shapes and sizes. They are also specially designed to accommodate the changes that the body goes through during each stage of pregnancy.

Why you should consider using a pregnancy pillow

The human body is marvellous. Growing an entire human inside of you isn't easy, and disrupted sleep comes with many other challenges.

As your little one develops in your belly, your body changes in ways you never knew possible. This brings the inevitable aches and pains that can make sleeping rather difficult. And there's no more important time to rest and recharge than when you are expecting.

Pregnancy pillows are specially designed to safely support both you and your baby so you can get a blissful night's sleep.

How pregnancy affects sleep quality

Any expectant mum will tell you that sleeping is not easy when you are pregnant. Below we outline some of the factors that can affect sleep throughout each stage of pregnancy.

Discomfort

While your baby is busy growing and developing, they are going to start taking up much more space inside. The only downside to this is that while the baby is busy making themself comfy and safe inside your belly, you will start to feel more uncomfortable.

These physical changes can be a lot to deal with and will begin to affect your sleep as you struggle to drift off.

Hormone changes

Those hormones! Pregnancy can play havoc due to the increased levels of hormones surging through your body, and disrupted sleep comes with that. Hormones are responsible for a lot - whether it's simply waking you up at night, causing you to need the loo at 4am or making you feel sleepy during the day, it can be challenging to get the R&R you need.

Acid reflux and heartburn

Both acid reflux and heartburn at night can be one of the leading causes of difficulty sleeping during pregnancy. It can be an extremely unpleasant feeling which can keep you up at night - meaning you won't be rested the next day.

Worry

It's natural to find yourself worrying about bringing a brand new baby into the world. These worries could be about the delivery, adapting to life as a new parent, or even the years ahead. All these thoughts can lead to stress, making getting a good night's sleep more difficult than usual.

Thankfully, pregnant women can get a lot of relief and a much better rest at night with a pregnancy pillow. So, let us talk about your options for a pillow.

How to sleep with a pregnancy pillow

Many different types of body pillows are available for pregnant women. But choosing the correct one may prove difficult. Below, we have outlined what each one does and what type of sleeping position can be achieved.

U shaped pregnancy pillow

A U shaped pillow is one of the most popular pregnancy pillows because it gives full body support, relieving your back, head, neck, belly and even the ankles.

The U shaped pregnancy pillow is a lifesaver for women who normally sleep on their backs or those who become restless and toss and turn at night, as no readjusting of the U shaped pillow is required if you decide to turn over.

Due to it being a full length pillow, U shaped pillows commonly come slightly pricier than many of the other types of body pillows. Those sharing a bed might not want such a long pillow as it will take up quite a bit of the bed. But if you have a larger bed that can accommodate the size, then the U shaped body pillow could be the perfect addition.

Sleeping position: To use a U shaped pillow, turn the U upside down. The head rests on the end of the 'U', while the opening of the 'U' goes in between the feet.

C shaped pregnancy pillow

C shaped pillows are perfect for relieving pelvic tension while giving full support to the back, head and neck. A C shaped pillow will also work wonders for those suffering from fluid retention in the ankles and legs.

The C shaped pillow is also perfect for curvy girls as the design means it can be used in a number of ways and to create a variety of different shapes.

Sleeping position: The most popular way to use the C shaped pillow is to use the curved part to support the back, while the opposite side is placed near the belly.

J shaped pregnancy pillow

A J shaped pillow offers optimal back, neck and head support and is similar to the U shaped pillow in how it can be used. It's slightly smaller, but this is great for those sharing a bed with a partner, as there's still some cuddle room left. It's also ideal for those whose beds are on the smaller side.

Because it's missing the extra side that U shaped pillows offer, it's not great for a sitting position, but if you want a pregnancy pillow that's solely for sleep in bed, a J pillow is perfect.

Sleeping position: You can use a J shaped pillow in a number of ways. The long side can be used to run along your back or tummy. The long end can either be tucked between your legs or go under your head to give your neck some additional support.

Wedge pregnancy pillow

Wedge pillows let you prop yourself to sleep, which is especially useful if you suffer from heartburn at night, as sleeping upright can help alleviate the symptoms. You can also place a cool pack or heat pad underneath a wedge pillow, so it's great for those that become too cold or overheat at night. Wedge shaped pillows are small in size, which makes them very portable.

Sleeping position: A wedge shaped pillow is very straightforward to use. As mentioned, you can prop yourself up with one or place one under your belly if you are lying down on your side.

Body pillow shape

A body pillow is just like a normal, regular pillow, but longer. They are great to put your arms around and cuddle - in fact, many people who aren't pregnant use them for this very reason.

They don't provide a lot of hip support, so if this is something you require, a body pillow won't be ideal for you, but they are some of the cheapest pillows available on the market.

Sleeping position: These are very adaptable pillows, so you can use them in whatever way you wish. You can hug and cuddle it, place it under your tummy for a bit of extra support, or place it between your legs.

Pregnancy pillows aren't just a vital lifeline o those who are expecting; they also help many with body aches and pains. Many mothers also find these pillows to be extremely convenient post-partum too.

Pregnancy pillow: Things to consider

When choosing the perfect pregnancy pillow, there are a few things to keep in mind:

Material

Getting too hot at night happens to a lot of women during pregnancy. If this is you, consider a pillow that's exterior is made from cotton, which is much more breathable than artificial fabrics like polyester.

Also, consider how firm you want your pillow to be, which will influence the type of filling you require. There are a lot of choices out there, from hollowfibre to inflatable pillows that will give you the perfect level of firmness.

Your usual sleep position

How you usually prefer to sleep could be an important factor in deciding what type of maternity pillow is right for you. Think about your sleeping position and use this to indicate what type of pillow you require.

Sleeping solo?

Many women, particularly in the latter stages of pregnancy, prefer to sleep on their own. Still, if you share a bed with your partner, you might want to pre-warn about the size of the pillow you intend to buy, as it may take up a sizable portion of their side of the bed!

Safe sleeping positions

It can be difficult to find sleeping positions that work for the changes your body is going through, as well as consider safety for your baby.

It's generally been concluded that sleeping on your back during pregnancy is not ideal. Instead, it's recommended that you sleep on your side, with some professionals preferring the left side, but this doesn't mean you have to avoid sleeping on your right side altogether.

However, any sleeping position is acceptable unless your doctor warns you against it in your first trimester. By the time you reach your second trimester, start seriously considering a maternity pillow.

Top tips for a peaceful slumber during pregnancy

While undoubtedly the number 1 factor that will bring you sweet dreams is a pregnancy pillow, there are some other handy hints to consider trying out to make your night's sleep even more enjoyable:

  • Don't drink too many fluids in the hours before you go to sleep; this should hopefully stop you from waking up to use the loo quite so often.
  • If your doctor agrees, exercising during the day can be a great step towards limiting those annoying nighttime cramps.
  • Keep foods clean - and dare we say it, bland. That means no spice or exotic flavours, which can lead to the dreaded midnight heartburn.
  • It's a great idea to do some gentle stretching before bed. This will help release any stress and tension gathered throughout the day.
  • Do something relaxing that you find enjoyable before you go to bed. This could be a warming shower or resting on the sofa with a good book.
  • Try to limit your time with technology a few hours before bed. This can do wonders for your quality of sleep!
  • Try to rest and nap during the day to make up for any sleep lost the previous night. Just ensure to keep naps short.

FAQs

How do I use a pregnancy pillow properly?

How to use a pregnancy pillow depends on the type of pillow you use, coupled with what feels most comfortable. In many cases, there is no right or wrong way. These body pillows come in all shapes and sizes, so you can find one to compliment your usual position, which will help alleviate pressure and soreness.

What is the best sleeping position during pregnancy?

Professionals largely agree that the best sleeping position whilst pregnant is on your left side. This is because it helps with blood flow. Sleeping on your back in the second and third-trimester stages can lead to the abdomen resting on both the intestines and major blood vessels, leading to low blood pressure.

Is it safe to sleep on an inflatable pillow during pregnancy?

Sleeping on an inflatable pillow is an excellent option if you previously slept on your tummy before you were pregnant. And they are perfectly safe as they provide belly support without squishing the area.

Find a pregnancy pillow to help you sleep

While it can be confusing knowing what type of pillow you require during your pregnancy, we hope this guide has helped you make an informed choice to enhance your wellbeing and get a peaceful night's sleep before the baby arrives.

Because, after that, it might not be so easy!

For more guides on pregnancy pillows, check out the pages below:

At Sleepseeker we are sleep experts and offer a wide range of bedding to choose from, including duvets, mattress toppers and luxury pillows.