How to use a pregnancy pillow so it keeps you comfortable on your side
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- C-shaped full-length pregnancy pillow. Best for: People who mostly sleep on one side and want head, back and knee support in one piece. See options on Amazon
- U-shaped pregnancy pillow with removable cover. Best for: People who turn over often in the night. See options on Amazon
- Foam pregnancy wedge. Best for: Small beds, travel, or anyone who already has good pillows. See options on Amazon
- Contoured knee pillow. Best for: People who only need hip and knee comfort. See options on Amazon
Why the pillow is really about position
Most of the value of a pregnancy pillow is not softness. It is keeping you on your side as your bump grows. The NHS says research suggests that after 28 weeks, falling asleep on your back can double the risk of stillbirth, and that the safest position to go to sleep is on your side, either left or right.
Cleveland Clinic explains the reason: as the uterus grows, usually by about 20 weeks, lying flat can press on the large blood vessels that return blood to the heart. It also notes that either side gives good blood flow if you are truly on your side. Tommy's, a UK pregnancy charity, adds that the side advice covers falling asleep at night, going back to sleep after waking, and daytime naps.
The three support points
Whatever shape you buy, you are trying to support the same three places. If you get these right, the pillow does its job.
- Between the knees. The NHS suggests putting a pillow between your knees. Keep your knees bent and stacked so your top leg does not drop forward and twist your hips.
- Under or in front of the bump. The NHS also suggests supporting your bump with pillows. A soft section tucked under the belly takes some of its weight off your back.
- Behind the back. Tommy's suggests placing a pillow or pillows behind your back to help you stay on your side. This is the part people skip, and it is the part that stops you rolling flat.
Your head still needs a pillow of the right height so your neck stays level. Many full-length pregnancy pillows provide that too.
How to set up each pillow shape
| Shape | How to lie with it | Turning over |
|---|---|---|
| C-shaped | Top curve under your head, the long side along your back, the bottom curve between your knees and under the bump. | You turn the pillow too, or face the open side. |
| U-shaped | Head on the closed bend of the U, one arm runs along your back, the other runs down your front so you can hug it and hook a knee over it. | Roll inside the U; both sides already have support. |
| Wedge | Slide it under your bump, or turn it around and push it against your back. | Move it to the other side. |
| Straight body pillow | Hug it along your front, with one end between your knees. Add a second pillow behind you. | Move or hug from the other side. |
For shape-by-shape buying help, see our guides to C-shaped, U-shaped and full body pregnancy pillows, or the pregnancy wedge guide if space is tight.
If you like to be propped up
Some people find lying flat on the side hard later in pregnancy and prefer to be a little raised. Cleveland Clinic suggests that if you are propped up, a pillow between your back and the mattress can keep you on an incline, and an obstetrician it quotes says an angle of 20 to 30 degrees should relieve pressure on the main vein. A firm wedge behind the back, with your body tilted onto it, is an easy way to make that angle.
Waking up on your back
This happens to almost everyone. The NHS says not to worry if you wake up on your back: turn over and go back to sleep on your side. Tommy's makes the same point and notes that the position you fall asleep in is usually the one you stay in longest, which is why the setup at bedtime matters most.
Cleveland Clinic says short spells on your back, such as an hour or two, probably do no harm. It lists signs to roll onto your side right away: feeling lightheaded, uncomfortable, short of breath, or noticing a faster heartbeat.
Common mistakes
- Only supporting the front. A pillow you hug keeps you comfortable but does not stop you rolling back. Add support behind you.
- Knees too far apart. A very thick section between the knees can strain the hips. Pick a section thick enough to stop your knees pressing together, not so thick it pushes them wide.
- Forgetting naps. Tommy's advice on side sleeping includes daytime naps, so set the pillow up on the sofa too if you nap there.
- Keeping it in the baby's space later. Once your baby arrives, Safe to Sleep advises removing everything from the baby's sleep area except a fitted sheet, and it lists pillows among the risks when sharing a bed. Clear the pregnancy pillow away before bringing your baby into bed for a feed.
What to look for when you buy
C-shaped full-length pregnancy pillow
Best for: People who mostly sleep on one side and want head, back and knee support in one piece
One curve sits behind your back while the other end goes between your knees, which covers two of the three support points the NHS and Tommy's describe.
Watch out: You have to move it when you change sides, which is more work late in pregnancy.
See options on AmazonU-shaped pregnancy pillow with removable cover
Best for: People who turn over often in the night
Support runs down both your front and your back, so you can roll from one side to the other inside it without moving the pillow.
Watch out: It takes up a lot of bed. Measure your side of the mattress and talk to your partner first.
See options on AmazonFoam pregnancy wedge
Best for: Small beds, travel, or anyone who already has good pillows
A wedge can sit under the bump or be pushed against your back to stop you rolling flat, and it can raise you to a gentle incline if you prefer to be propped.
Watch out: It supports one area only, so you will still want a pillow between your knees.
See options on AmazonContoured knee pillow
Best for: People who only need hip and knee comfort
The NHS suggests a pillow between your knees. A small shaped one stays in place better than a folded bed pillow.
Watch out: It does nothing to stop rolling onto your back; pair it with a pillow behind you.
See options on AmazonQuestions people ask
- How do you sleep with a pregnancy pillow?
- Lie on your side with one part of the pillow between your bent knees, one part under or in front of your bump, and one part behind your back. Keep your head on a section or pillow that holds your neck level.
- When should I start using a pregnancy pillow?
- Whenever sleep gets uncomfortable. Side sleeping becomes most important later in pregnancy: the NHS says that after 28 weeks, falling asleep on your back may double the risk of stillbirth.
- Is it better to sleep on my left or right side?
- Either is fine. The NHS says the safest position is on your side, left or right, and Cleveland Clinic says blood flow is good on either side if you are fully on your side.
- What if I wake up on my back?
- Do not panic. The NHS says to turn onto your side and go back to sleep. A pillow behind your back makes it less likely to happen.
- Can I use a pregnancy pillow after the baby is born?
- You can use it for your own comfort, but keep it out of the baby's sleep space. Safe to Sleep advises that the baby's area hold nothing but a fitted sheet.
Sources
- Tiredness and sleep problems in pregnancy (nhs.uk), NHS
- Is It Really All That Bad To Sleep on Your Back While Pregnant? (health.clevelandclinic.org), Cleveland Clinic
- Sleep On Side: a pregnancy campaign (tommys.org), Tommy's
- Ways to Reduce Baby's Risk (safetosleep.nichd.nih.gov), Safe to Sleep, NICHD (NIH)
- Your baby's movements (nhs.uk), NHS