How to Use a Pregnancy Pillow

There are lots of wonderful things about pregnancy, but it doesn’t do wonders for your sleep. In fact, as many as 50% of mamas say that they experienced insomnia during pregnancy. Enter, your new favorite pillow: here's all you need to know about how to use a pregnancy pillow. [1]

You might prefer a wedge, a straight pillow, or something that takes up most of your bed, but here’s everything you need to know about how to choose and how to use a pregnancy pillow.

In this article: 📝

What is a pregnancy pillow?

OK, let’s get down to basics. Pregnancy pillows are purpose-shaped, oversized pillows that are designed to give you a break from some of the discomfort that pregnancy can bring.

Because, let’s be real: pregnancy is a wonderful and beautiful thing, but — whew! — those twinges and aches you’re feeling definitely weren’t there six months ago. Especially in your second and third trimesters, your growing belly can make it tricky to sleep, or cause pangs in your hips and back.

A pregnancy body pillow can help you to sleep better, reduce pain, improve circulation, and keep you from rolling onto your belly.

Do pregnancy pillows actually help?

Short answer? Yes — and most mamas who’ve tried one will tell you they’re a total game changer. Pregnancy pillows are designed to support your bump, hips, and back as your body changes. They can help take pressure off your lower back, improve circulation, and make it easier to get comfy on your side (which becomes increasingly important as your bump grows).

They’re especially useful if you find yourself waking up stiff or sore, or if you struggle to fall asleep in a new position. Some women even notice fewer round ligament pains and less swelling when they use a pillow to keep their body aligned.

And while you don’t need a fancy maternity pillow to get through pregnancy, most who invest in one wonder why they didn’t do it sooner.

When should you begin using a pregnancy pillow?

There’s no right answer here. You should use a pregnancy pillow as soon as you need to, for as long as you want.

Relaxin — the hormone that loosens your ligaments in preparation for labor — actually peaks early on in pregnancy, at about 14 weeks. So it’s common for women to feel aches and pains starting in the first trimester, sometimes before they even start showing. These aches can make it uncomfortable to sleep.

Whether it happens in the first trimester or later, there will probably be a point in your pregnancy when you start to feel uncomfortable in bed. Maybe your hips feel sore, your back feels out of alignment, or you’re just uncomfortable in a way you can’t pinpoint. This might be a good time to start using a pregnancy pillow!

Some mamas even start earlier, using the pillow as a cozy support while lounging on the sofa or reading in bed. Others wait until the second trimester, when bump growth makes side sleeping more awkward.

Basically, if you’re thinking of getting one early on — go for it. There’s no harm in starting early, and it might even help prevent some of that discomfort before it really sets in.

How are you supposed to use a pregnancy pillow?

How you sleep with your pregnancy pillow depends on the shape you choose. Here are your options:

The wedge

When it comes to different kinds of pregnancy pillows, the classic is a wedge-shaped pillow. Depending on what’s keeping you awake, you can literally wedge this triangular pillow under the problem area so you can find a more comfortable position.

Some mamas use it under their bump to ease the pull on their back, others use it behind the lower back for extra lumbar support. You can even use it under your regular pillow to elevate your head slightly if you’re struggling with heartburn or nasal congestion.

Wedges are small, affordable, and travel-friendly — perfect if you don’t want to commit to a full-body option just yet.

Pros: Compact, easy to transport.

Cons: Doesn’t curve around your whole body if you need extra support.

Pro-tip? This one works best if you choose an option with a removable and washable cover. That way you can take it wherever you need to go, and easily keep it clean.

Top-rated wedge pregnancy pillow: The hiccapop Pregnancy Pillow Wedge provides soft or firm support for your bump, whichever you prefer. Just flip over the wedge to find what's comfiest for you!

The C

This is a long pillow that curves at each end in (you guessed it) a C shape. Your head goes in one curve, and the other goes between your knees. It supports your back, bump, and hips, and can help with spinal alignment too.

C-shaped pillows are great if you’re a side sleeper who doesn’t move around much. They hug your body, relieve pressure points, and keep your knees stacked, which helps reduce hip pain. Some women even find them perfect for curling up during late-night kicks or restless baby movements.

Pros: Supports back, hips, knees, neck, and head.

Cons: Can be very large.

Pro-tip? Opt for a 100% cotton option to ensure super softness.

Top-rated C-shaped pregnancy pillow: The CeeCee Pillow by PharmeDoc boasts over 37,000 stellar reviews on Amazon — perfect for giving your bump some support while you rest.

The I

This is basically just a regular pillow, but extra long.

How do you use a straight pregnancy pillow? You hug it while you’re getting comfortable, with one leg on each side. A lot of mamas-to-be hold onto their old pillows for their heads while also using a straight pregnancy pillow for the rest of their body.

They’re simple, space-saving, and ideal for anyone who wants flexibility — or who has to share their bed with a partner (and doesn’t want to exile them to the sofa).

Pros: Simple, versatile, and ideal for smaller spaces. It supports your bump, knees, and spine without taking over the whole bed. Great for cuddling or wrapping your leg around for hip alignment.

Cons: Doesn’t offer full back or belly support like curved pillows — you might need an extra cushion behind you for extra stability.

Pro-tip? Look for one with removable, washable covers (because pregnancy sweats are real).

Top-rated I-shaped pregnancy pillow: The Leachco Snoogle Mini is a popular pick for minimalists who still want maximum comfort.

The J

Think of this as a C pillow with only one curve. You can face towards the long part, with the curve supporting your head and one knee over the pillow.

It’s a happy medium for those who want the neck and hip support of a C-shape but without the bulk. The open side also makes it easier to get in and out of bed — something that gets trickier as your bump grows!

Pros: Combines the best of both worlds — the curve supports your head and neck, while the long side hugs your body and aligns your hips. It’s less bulky than a U-shape but still offers solid full-body comfort.

Cons: You’ll need to flip it when you roll over at night, which can be a bit of a faff if you move around a lot.

Pro-tip? Choose a medium-firm filling to prevent it from flattening too quickly as your bump grows.

Top-rated J-shaped pregnancy pillow: The Queen Rose J-Shaped Pillow is loved for its ergonomic design and breathable cover — ideal for mamas who get hot at night.

The U

Here, your head rests on the bottom of the upside-down U, and there’s a pillow to support you on each side. Like the C pillow, this supports your pelvis, your belly, and your spine. It also has the added advantage that, if you toss and turn, you don’t have to flip the pillow with you every time.

U-shaped pillows are a favourite for anyone who wants all-around comfort. They create a cocoon effect, which can feel extra cosy (and help you stay in your side-sleeping position).

Thanks to its trademark ErgoAlign tech, Momcozy’s pillow is designed to accommodate your pregnant body's contours, providing optimal relief to that pesky lumbar pressure, and allowing for those deep snoozes you’re craving. You can also adjust the filling level of the Momcozy pillow to max out your comfort levels as your body changes throughout and post-pregnancy.

Pros: 360-degree support and easy to reposition.

Cons: May clump slightly.

Pro-tip? Choose one with a washable cover so that it’s easy to clean.

Top-rated U-shaped pregnancy pillow: The Momcozy Pregnancy Pillow is beloved by mamas-to-be on Peanut, who say it can help ease hip pain during the third trimester.

The 3-piece pregnancy pillow

Think of this one as the ultimate custom-fit comfort system. The 3-piece pregnancy pillow lets you position each section exactly where you need it — under your bump, behind your back, or between your knees — so you get full support without feeling trapped in a giant cocoon. It’s ideal if you change positions a lot or want flexibility as your body (and bump) grows. The independent pieces can help relieve pressure points and stop you from rolling onto your back in your sleep. It’s the most adaptable option out there — and yes, you’ll probably want to keep using it long after baby arrives.

Pros: Uniquely designed by Sleepybelly, this is a three-piece set that you can adjust to best support your bump, back, and sides. Helps prevent you from sleeping on your back. Can reduce back, hip, and pelvic girdle pain. Recommended by midwives, doulas, and osteopaths. Made with anti-bacterial fabric for a fresher, cleaner sleep.

Cons: The priciest option on our list, but who can put a price on comfy sleep?!

Pro-tip? Can also be used as a nursing pillow when baby's arrived.

Top-rated 3-piece pregnancy pillow: Sleepybelly, of course!

The full-body pregnancy pillow

If you’re dreaming of sinking into something cloud-like, the full-body pillow is your match. This one stretches the entire length of your body, giving you head-to-toe support while keeping your spine aligned and your bump cradled. It’s especially loved by side sleepers who need extra cushioning for their hips and knees. Despite its size, it molds beautifully to your shape, so you feel hugged without overheating. Fair warning: once you get used to this level of comfort, it’s hard to give up.

Pros: Conforms to your body shape.

Cons: For most brands, the stuffing can’t be removed or increased.

Pro-tip? You may find it comforting beyond pregnancy, too. This could be a long-term investment.

Top-rated full-body pregnancy pillow: If you're after a pregnancy pillow made with non-toxic fabrics, the bbhugme Pregnancy Body Pillow is the one for you! Soft and lightweight, you can easily mold it to fit your changing pregnancy body.

Small, adjustable pregnancy pillows

Perfect for mamas short on space or not ready to commit to a full-body option, these clever little pillows are all about targeted support. They’re usually compact and designed to slip under your bump or between your knees to ease pressure and improve alignment. Some even have adjustable straps to help keep you on your side while you sleep. Because they’re lightweight, you can move them around easily — from bed to sofa to travel bag. Small but mighty, they’re proof that good things really do come in small packages.

Pros: Automatically adjusts to cushion your belly and your back so that you can more easily sleep on your side.

Cons: You may want a bigger option to ensure maximum support.

Pro-tip? Many of the options on the market are made of polyester, which is not ideal if you’re looking for a non-synthetic pillow.

Top-rated small pregnancy pillow: If you're after something travel-friendly and (reasonably) compact, the Oternal Pregnancy Pillow could just be the solution for you!

Baby nursing pillow

The multitasker of the pillow world, a nursing pillow can see you through pregnancy and beyond. During pregnancy, it props up your bump or supports your back during naps. After birth, it transforms into a comfy cushion for feeding, bottle time, or even lounging with your newborn. It’s a great choice if you love practical products that pull double duty. Just remember: not all nursing pillows are designed for full pregnancy support, so check that it’s firm and wide enough for your growing belly.

Pros: This one can do double duty. Use it as a pregnancy pillow and then to nurse your little one once they’re born.

Cons: Many options on the market are smaller and may not provide the pregnancy support you need.

Pro-tip: Check the covering. Some have a slightly rough exterior, which may not be so cozy.

Top-rated bay nursing pillow: The Comfyt 5-in-1 Pregnancy Body Pillow is a C-shaped pregnancy pillow that doubles as a breastfeeding pillow, for head-to-toe support throughout pregnancy and beyond!

Cuddle pillow

If you still want bedtime snuggles but need a bit of extra support, the cuddle pillow strikes the perfect balance. It’s soft, compact, and flexible — ideal for tucking between your knees, under your bump, or hugging close without taking up the whole bed. This option works well if you don’t want to feel boxed in by larger designs but still need help easing tension in your hips or lower back. Think of it as the cozy compromise between pregnancy support and cuddly closeness.

Pros: Small and unobtrusive so that you can still cuddle with your partner or kids.

Cons: A soft pillow, not ideal if you’re after something firm.

Pro-tip: See that it provides the support your body needs at this time.

Top-rated cuddle pregnancy pillow: The Utopia Bedding Soft Body Pillow is super-soft and oh-so-comfy, ideal if you want something you can mold to your body shape.

How do you pick the best pregnancy pillow?

There are a number of things to keep in mind as you start your hunt for the best body pillow for pregnancy. And it can all feel a bit overwhelming. There’s a lot on the market!

Here are some things to keep in mind as you filter your options.

Shape

Pregnancy pillows range from A to Z — literally!

Many are named after letters of the alphabet:

• There’s the C, which curves around your whole body.
• The U, which cradles your body on either side.
• The I, a super-long straight pillow that you hug while you sleep.
• And the J, which is like the C, but with only one curve.
• If you don’t want something that takes up too much space — things can get a bit cozy if you’re sharing your bed with a partner, too — consider going for a wedge instead. This triangular pillow is easier to move around than the larger pillows, and can be squashed wherever you most need it.

Size

Pregnancy pillow ads often look heavenly: women cocooned in enormous pillows that look like clouds. But is a huge pillow practical for your sleeping space?

Think about what works best for you (and maybe your partner, too) before you buy your pillow.

Cost

Pregnancy pillows can be pricey. If you’re watching those pennies, try to balance the cost of a pregnancy pillow with some other items on your need-to-buy list.

Material

Take a look at what your pillow is made of before you make your final decision. Cotton is more breathable than synthetic alternatives and can feel more natural to the touch. Polyester tends to trap heat and can make you feel a bit sweaty on warm nights.

Firmness

Love a firm pillow? Prefer something soft and squishy? Keep these preferences in mind as you shop, too.

Can you sleep on your back with a pregnancy pillow?

Unfortunately, the answer is usually no. Sleeping on your back is not ideal during pregnancy because, as your little peanut grows, the weight can compress your blood vessels. This means that there’s less blood flowing to your uterus, and it can also make you feel sick and lightheaded.

The best position to sleep in during pregnancy is on your left side. It’s also often recommended after the first trimester since it helps improve blood flow to your baby.

But if you’re still fighting the natural urge to sleep on your back, pregnancy pillows can stop you from rolling over into your favourite position while you sleep. Many people place a wedge or rolled-up blanket behind their back to gently remind their body to stay in the side position.

Which pregnancy pillow is best, U-shaped or C-shaped?

Well, one of the top picks for pregnancy pillows among the Peanut Community is this one by Sleepybelly — it adjusts to your growing body, supports your bump, back, and hips, and it's recommended by doulas, midwives, and osteopaths. Ultimately, you’ll probably decide based on the position you prefer to sleep in, how restless you are at night, and of course, budget.

Here are a couple more things to consider:

• Some pillows are more versatile than others: A flexible pillow, especially a curved one, can double up as a nursing or feeding support pillow once your baby arrives.
• Pregnancy pillows (especially the U-shaped ones) need a lot of storage and a lot of space in a small bed. On a related note...
• If you share your bed, a pregnancy pillow can sometimes feel like a barrier. Your comfort and the quality of your sleep are really important, but it’s something else to consider as you’re both navigating the last few months before your baby arrives.
• If you have allergies or sensitive skin, it’s worth checking that your pillow is made from hypoallergenic materials to keep your sleep environment as irritation-free as possible.
• Washable covers are a must. You’ll thank yourself later.

What are the signs I need a pregnancy pillow?

You don’t have to wait until you’re tossing and turning all night to invest in a pregnancy pillow. For many mamas-to-be, it’s the moment bedtime stops feeling restful that gives it away. If you’re waking up sore, propping yourself up with a mountain of mismatched pillows, or constantly flipping from side to side trying to get comfy — your body’s giving you a hint. Here’s how to tell it’s time to bring in the big guns (aka the pregnancy pillow).

• You’re waking up sore or stiff
• You can’t get comfortable on your side
• You’re waking up on your back despite your best efforts
• You’re using a fortress of regular pillows that never stay in place
• You’re dealing with heartburn, hip pain, or leg cramps at night

Basically, if bedtime has stopped feeling restful, a pregnancy pillow can help.

What happens if you don't use a pregnancy pillow?

You’ll be absolutely fine, but you might find yourself constantly readjusting or stuffing regular pillows under your bump and between your knees to get comfortable. There’s no rule that says you need a maternity pillow — it just makes life easier (and sleep a lot better).

What to do with a pregnancy pillow after pregnancy?

Good news — your pregnancy pillow doesn’t have to retire after birth. Many mamas use them for:

• Nursing or bottle feeding: Especially if it’s adjustable or curved
• Postpartum recovery: To relieve pressure while sitting or sleeping
• Tummy time: For gentle baby support (always supervised)
• Lounging: Because honestly, once you’ve known this level of comfort, it’s hard to go back

And if you’re after more tips on how to sleep while pregnant, why not ask the Peanut Community of moms-to-be? You might just find the Holy Grail to banish your pregnancy insomnia!

Sweet dreams, mama. 🌙