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If there’s one thing no one warns you about in pregnancy (okay, one of many), it’s that sleep gets harder way before the baby even arrives. From midnight bathroom runs to a belly that seems to grow by the minute, finding a comfortable position can feel like solving a puzzle, without the picture on the box.
Enter: the pregnancy pillow. These body-hugging, bump-supporting, sleep-savers are more than just a fluffy indulgence — they’re often the key to keeping you (and your spine) sane until delivery day.
Let’s break down exactly how to sleep with a pregnancy pillow, why it works, and our four favorite pregnancy pillows for every need, budget, and body.
Why sleep gets so uncomfortable during pregnancy
First, let’s normalize this: You’re not alone if your once-solid 8 hours is now a circus of tossing, turning, and getting up to pee — again.
Hormonal shifts, weight redistribution, and the physical pressure of growing a tiny human all add up to disrupted sleep. According to recent studies, up to 80% of pregnant people experience insomnia at some point during their pregnancy.
By the second and third trimesters, sleeping on your stomach is usually off the table, and even back-sleeping can be problematic (because it can reduce blood flow to your baby). That’s why left-side sleeping is generally recommended — it improves circulation and helps your kidneys get rid of waste more efficiently.
But here’s the thing: left-side sleeping doesn’t always feel great on its own. That’s where a pregnancy pillow can come in and quite literally save your sleep.
What is a pregnancy pillow, exactly?
Pregnancy pillows are specially designed cushions that support the unique curves of a pregnant body. Unlike regular pillows, they’re built to accommodate and alleviate pressure from your back, belly, hips, and even knees — all at once.
These pillows come in different shapes (U, C, wedge, and more) and sizes to support your body in the way it needs most during each stage of pregnancy. Some even double as postpartum nursing or recovery pillows.
How to actually sleep with a pregnancy pillow
Think of your pregnancy pillow as your new bedtime BFF — one that won’t mind if you drool on it or accidentally kick it off the bed. Here’s how to make the most of it:
1. For full-body support: Try a U-shaped pillow
U-shaped pregnancy pillows cradle you from both sides. One leg of the “U” goes behind your back to prevent rolling over, while the other supports your belly. Nestle your head at the top curve and wrap your legs around the bottom for full alignment from head to toe.
Best for: People who toss and turn a lot or need back and belly support simultaneously.
2. For targeted support: Use a wedge pillow
This small-but-mighty pillow fits under your bump, behind your back, or between your knees — wherever you need a little extra lift. Bonus: It’s travel-friendly.
Best for: Those short on space or just starting to feel discomfort.
3. For side sleepers: The C-shaped pillow
Curl into a C-shaped pillow like you would a body pillow, with the curve at your head and the long part between your legs. It supports the neck, spine, hips, and knees, all in one swoop.
Best for: Side-sleepers who want full-body support without feeling “wrapped up.”
4. For postpartum: Convertible pillows
Some pregnancy pillows are designed to evolve with you. Look for options that transform into nursing pillows or loungers for your baby after birth.
Best for: Those who want to get more bang for their buck.
Our 4 favorite pregnancy pillows
Okay, now that you know how to use a pregnancy pillow, here are four we love — and why they’re worth the bed space.
1. PharMeDoc U-Shaped Pregnancy Pillow
The all-around MVP
- Full-body support
- Detachable side for versatility
- Machine washable cover
This one is basically the body pillow equivalent of a bear hug. Supportive without being stiff, it’s perfect for those who feel like they’re wrestling their mattress every night.
2. Boppy Side Sleeper Pregnancy Pillow
Best for minimalists
- Compact and portable
- Supports belly and back
- Affordable
If you don’t have the room (or desire) for a full-body pillow, this wedge-style option is your go-to. It keeps you from rolling onto your back without hogging the whole bed.
3. Leachco Snoogle Total Body Pillow
The side sleeper’s dream
- Contoured C-shape
- Aligns hips and spine
- Trusted by OBs and doulas
This OG pregnancy pillow has a loyal following for a reason. Its ergonomic design helps relieve lower back pain, which let’s be honest — is pretty much a rite of passage during the third trimester.
4. Frida Mom Adjustable Keep-Cool Pregnancy Pillow
Best for hot sleepers
- Breathable micro-bead fill
- Adjustable shape
- Doubles as a feeding pillow
Pregnancy can make you feel like a walking furnace. This one is lightweight, breathable, and lets you customize its shape to your changing needs.
Quick tips for better sleep during pregnancy
Pregnancy pillows are game-changers, but they’re not miracle workers (though sometimes they come close). To truly maximize your sleep:
- Stick to a wind-down routine: Dim the lights, skip the screens, and try deep breathing or prenatal meditation.
- Keep your bedroom cool and dark: Your body’s already working overtime — give it the restful environment it needs.
- Support your body during the day: Gentle movement, stretching, and prenatal yoga can make sleep more comfortable later on.
The bottom line on getting good sleep with your bump
Pregnancy pillows aren’t just a luxury — they’re a lifeline for rest-deprived parents-to-be. Whether you’re propped up in a U-shape or cuddled around a wedge, there is a way to get more comfortable at night.
And while no pillow can guarantee a full, uninterrupted night of sleep (we see you, 3am bladder), the right one can definitely help you feel more supported, aligned, and rested — so you can focus on the more exciting parts of pregnancy.
Like, you know, growing a whole human.
Kristyn Hodgdon is a passionate women's health advocate and the Co-Founder and Chief Creative Officer of Rescripted, where she helps break down complicated medical info into content that's easy to understand — and actually helpful. As an IVF mom who’s experienced pregnancy loss and lives with PCOS, Kristyn blends her professional know-how with real-life experience to support others navigating similar journeys. Her work has been featured on Good Morning America, ScaryMommy, and more, and she’s the host of the podcast From First Period To Last Period. A Fordham University grad, Kristyn also volunteers with the Fly Again Foundation, which supports breast cancer patients. You can find her on Instagram or connect with her on Linkedin.