All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.
Pregnancy people have specific needs—think maternity clothing, such as bump-friendly leggings and dresses, maternity underwear, and of course, the best pregnancy pillows for a good night’s rest. Even before that bump starts to show, restful z’s while expecting become fewer and farther between; unfortunately, heartburn, aching hips, sore backs, and restless leg syndrome kick in all too soon, lasting all nine months for some. The good news? A pregnancy pillow can help.
What are the benefits of a pregnancy pillow?
A pregnancy pillow can help alleviate some of the most common discomforts and encourage a sound slumber for pregnant people; unlike regular pillows, these pillows are made with full-body support in mind. “The purpose of pregnancy pillows is to allow your body to be properly supported for comfort and restful sleep, to reduce pain and swelling, and maintain good blood flow,” physical therapist Elizabeth Stroot, DPT, a member of the Lansinoh Clinical Advisory Network, tells Glamour.
Additionally, they help you avoid lying flat on your back, a position that can compromise blood flow to the uterus. (Sorry, back sleepers.) “An enlarged, pregnant uterus can compress the aorta and the vena cava, which can result in the decreased blood flow described,” explains ob-gyn Tamika K. Cross, MD, medical advisor for pH-D Feminine Health.
In fact, the right pillow can benefit the entire body beyond a growing bump, helping you cope as the body changes over the course of pregnancy. Depending on your sleeping style and needs, various pregnancy pillow sizes and shapes—such as C-shaped, U-shaped, wedge, and side-sleeping designs—can help support your baby bump when you’re sleeping on your side, cushion your knees to decompress your lower back, hips, and pelvis, and elevate your head to make breathing easier. Plus, “some women find that elevating the head, neck, and shoulders can relieve some heartburn-like symptoms,” Dr. Stroot says.
How to choose the best pregnancy pillow
Determining the best pregnancy pillow for you comes down to personal preference. “[It's] no different from choosing a pillow for head and neck support,” says Dr. Stroot. “The key is to find the best pillow for you and not feel like you need to limit yourself to one type. Pick what keeps you in the most comfortable position, with the least impact on quality of sleep when rolling and turning over.”
When it comes to materials, you can choose between memory foam, organic cotton, hypoallergenic textiles, or breathable, cooling fabrics if you run hot. (Pro tip: A removable cover you can clean, such as a machine-washable cotton cover, can be clutch. Just remember to toss your machine-washable cover into the washing machine alongside the usual sheets and pillowcases, and you’ll be golden.)
When should you start using a pregnancy pillow?
There’s no right time to start using a pregnancy pillow, although the second trimester is the most common. “The average is around 20 weeks when your uterus is larger,” Dr. Cross says, noting that some pregnant women use them in the first trimester—while others never do.
A pregnancy pillow can also be helpful for postpartum women who had a C-section, “especially if they are a stomach sleeper, as they still won’t be comfortable sleeping on their abdomen right after surgery,” Dr. Cross says. And some can even be used as a nursing pillow to offer support during breastfeeding too—now that’s what we call versatile.
What to keep in mind when shopping for a pregnancy pillow
For starters, listen to your intuition. “Trust your body to tell you if a pregnancy pillow is not working for you,” says Dr. Stroot. “Plenty of women can utilize pillows and towels from around the house to create something of their own. Ask a friend and fellow mama what they had luck with and if they perhaps still have theirs for you to borrow.”
Also, expect your pillow needs to change as your body changes. “Some women want more support as time goes on; others want less,” says Dr. Stroot. “The goal is to have the deepest, most restorative sleep you can at each stage. Keep trying various combinations and positions based on your needs and what you are feeling.”
Finally, if you can’t get comfy, Dr. Stroot says, a physical therapist can help you figure out where you need more support during sleep through manual therapy and exercises for strength, stability, and flexibility as you prepare for labor and delivery.
To help guide you through your pregnancy pillow search, Dr. Cross and Dr. Stroot explain the benefits of different types of pregnancy pillows. And of course, we’ve included an edit to shop.
U-Shaped Body Pillows
Dr. Cross says a U-shaped pregnancy pillow is one of the most common for a full-on cuddle experience—and the best for maximum belly support. “Many women love the simultaneous belly and pelvic support,” she tells Glamour of the body-encompassing pillow. She also considers this style to be one of the best for alleviating lower back pain; it’s similarly helpful for sore hips and pelvis, as the elongated sides can tuck between the legs to reduce compression.
A U-shaped pregnancy pillow makes changing positions easier and can be combined with standard pillows or bolsters for extra support as well. To prop yourself up during sleep—an ideal position if you're dealing with heartburn—stack a U-shaped pregnancy pillow with others wedged beneath it, Princess and the Pea-style.
C-Shaped Body Pillows
Another popular pregnancy pillow is the C-shape, which has an open side instead of the fully wrapped U-shape. “C-shaped pillows are great options for women to make side sleeping easier,” says Dr. Stroot. But “they’re large and can take up quite a bit of space, so partners may feel crowded out,” she warns.
However, you can use them in various sleep positions. Dr. Stroot says, such as on your back with your head on one end and knees over the other, or on your side with the pillow between your knees. A half-tummy, half-side position can also be supported with this style. Additionally, Dr. Cross notes that a C-shape can be helpful for relieving an aching pelvis and hips by placing the ends between the legs, like a U-shaped pillow.
Classic Body Pillow
You might already own a classic body pillow, making this an economical choice during pregnancy. These are typically lighter and easier to maneuver, making rolling to your other side with little disturbance easier and allowing more room in the bed to snuggle with a partner. “A straight body pillow can provide belly and pelvic support if wedged between the legs,” Dr. Cross tells Glamour.
Similarly, Dr. Stroot suggests hugging a classic body pillow by placing it between both arms and legs to support your belly while lying on the side. Or, while back sleeping is still safe, she says you can tuck one under the knees for a supportive back feel. “Some women like having one of these on each side,” she says; this is a helpful sleep hack to avoid rolling on your back, by the way. And finally, a classic body pillow can be worth transitioning to later in the pregnancy. "If a large U-shaped pillow becomes too heavy to adjust, you may do better with a lighter, more adjustable, and less dense classic body pillow," says Dr. Stroot.
Side-Sleeping Pillows
Side-sleeping pillows typically entail two smaller cushions connected with a strap. They provide less overall body support, according to Dr. Cross, but work well for specific attention in one area, like supporting the back or hips. “This also is cheaper and smaller and takes up less room in the bed,” she notes. Plus, since they’re less cumbersome, side-sleeping pillows are easier to change positions with during sleep while still providing back support.
Wedge Pillows
A pregnancy wedge pillow is one of the best for back pain and support, and is especially ideal in the third trimester—which, sorry in advance, is when discomfort increases and heartburn often rages. “A wedge is great for elevating your upper body,” says Dr. Stroot, noting their intended placement under the back. “They should not be used for side sleeping. If you still need elevation, use more supportive pillows or more pillows to keep your head higher.”
Bolster Pillows
Bolsters are another pillow style you may already own—yoga enthusiasts, we see you—since they tend to be firmer and are available in various sizes. While they’re less supportive than other pregnancy pillows, they’re great to have around while navigating what works best for you, as are traditional pillows and towel rolls. “Bolsters may be a better choice for expectant mamas who like to have one arm or one leg supported while in side-lying,” says Dr. Stroot. “For example, while side-lying, the bolster can be positioned in front of the body, with your top leg supported on top.”
A bolster can also be great under knees, she explains, as one can help hips open up, usually if it’s a wider style, by allowing supported knees to drop outward, whether awake or sleeping. “It’s important to note that the support you use for sleep may not be what your body likes when you need support in sitting or reclining during the day,” she points out.
Pillows for Stomach Sleeping
Stomach sleeping while pregnant isn’t typically advised, or particularly comfortable, but good news: You’ve got options if you do want to give it a try. These elevated body pillows are designed to gently cradle your bump; some are similar to an air mattress, while others are denser and made from memory foam to conform to your belly. (You may have encountered one of these during chiropractic treatments or prenatal massages in the second or third trimester.) Once the baby comes, you can use a smaller version as a lounger around the house—three cheers for maximum bang for your buck.
Did you know you can shop right here, right now on Glamour? Hit select Buy Now buttons in this article to start building your cart. Once you’re ready to check out, complete your purchase without ever having to leave the article. Best part? There’s free shipping on all orders. Happy shopping!
