How To Sleep With A Full-Length Pregnancy Pillow Correctly

Pregnancy is a beautiful time and something to truly cherish.

However, anyone currently pregnant will know it’s not always the most comfortable experience — especially as you progress to the third trimester. As your bump grows, finding a cosy sleep position is harder, and you have to navigate extra pressure on your back.

But this is when the miracle pregnancy pillow comes in handy. These ergonomic body pillows help reduce the strain and help you catch a few winks.

In this article, we’ll discuss how to use a pregnancy pillow and which types to consider to ensure you can enjoy this journey without tossing and turning throughout the night.

Different Types Of Pregnancy Pillows

You read the title right! There’s more than one type of pregnancy pillow. Don’t worry, though.  They’re not too confusing.

This article focuses on the most common option (full-length body pillows) Below, we’ve added a quick overview of the others to help you decide.

• C-Shaped Pillows - These have a curved “C” shape, giving side sleepers lots of support.
• U-Shaped Pillows - U-shaped pillows have a “U” shape. This wraps around your entire body, supporting your front and back. They take up the most space, though.
• Full-Length Pillows - Unlike the others, full-length pillows are straight and run the length of your entire body. They relieve pressure on your hips, back, and knees.
• Wedge Pillows - Much smaller than the others. Designed to fit behind your back or underneath your bump.

Why Side Sleeping Is Best Position For Pregnancy

You may have noticed that most pregnancy pillows are designed to support a side sleeping position.

This isn’t a coincidence! NHS guidance says sleeping on your side is better than on your back or front during pregnancy. (NHS Choices, 2024).

This is because studies have shown that after week 28, back sleeping can increase the risk of late stillbirth (Heazell et al., 2017).

Sleeping on your back while pregnant can also lead to constipation, backache, and piles, and pregnancy is uncomfortable enough without these extra complications!

Side sleeping isn’t just a way to avoid these negative factors. It also has a few extra benefits.

When you sleep on your side, your baby has better oxygen and blood flow. Laying on your back presses on major blood vessels linked to the womb. But on your side, these vessels are pressure-free.

How To Use A Full-Length Pregnancy Pillow Correctly

Understanding how to use a pregnancy pillow is quite intuitive. However, there are a few extra tips and tricks to help you get the most support and pressure relief from this handy sleep aid!

Here’s a quick step-by-step guide to using a pregnancy pillow:

1. Position the pillow alongside your body. You want it to go from your head to toes while laying on your side.
2. Place the pillow between your legs. Once you're lying down, tuck the pillow between your knees. This keeps your hips in alignment, reducing stress on your pelvis and lower back.
3. Hold the top of the pillow. You should also hug the pillow. Not only is this comfortable, but it will also relieve pressure on your upper back, neck, and bump.
4. Adjust the pillow as needed. Keep experimenting until you feel comfortable. Some body pillows (like Groove’s) are adjustable, allowing you to feel pressure-free as your bump grows.

Learn more about side sleeping in our expert guide.

Bonus Tip: Keep your head and neck straight as you cradle the pillow. This reduces extra tension on your spine and upper back.

When should you start using a pregnancy pillow?

You don’t have to use a pregnancy pillow if you don’t want to!

But if you do, starting around the second trimester or 20-week mark is recommended. This is the point where most women begin to feel uncomfortable or struggle to roll over due to their bump.

Are Pregnancy Pillows Worth It?

Yes, pregnancy pillows are worth it for many pregnant women. They relieve hip pressure and back pain, making sleeping easier and more comfortable through extra support and proper spinal alignment.

Of course, the real answer will be the individual’s preferences. But overall, there’s a lot of evidence that pregnancy pillows will improve your experience in mid to late pregnancy.

The Groove Body Pillow takes these benefits even further with its unique adjustable design. Unlike fixed body pillows, this alternative can adapt to your body as you progress throughout your pregnancy. Every bump is supported!

Alongside adjustable support, the Groove Body Pillow has an orthopaedic design to support your joints and promote a healthy sleeping posture. It’s also made from memory foam, which moulds to your bump so you and your little one are cradled throughout the night.

Conclusion

Pregnancy pillows provide extra comfort and genuine health benefits for expectant mothers, making them an excellent tool for those who struggle with sleepless nights in the second and third trimesters.

Take time to adjust the pillow to your needs for the ultimate comfort, and sleep with it for a few nights so the memory foam can mould to your body.

Make tossing and turning a thing of the past. Check out the Groove Body Pillow now.

Learn more about how ergonomic pillows relieve pain and improve sleep on the Groove blog.

REFERENCES

• Heazell, A., Li, M., Budd, J., Thompson, J., Stacey, T., Cronin, R., Martin, B., Roberts, D., Mitchell, E. and McCowan, L. (2017). Association between maternal sleep practices and late stillbirth - findings from a stillbirth case-control study. BJOG: An International Journal of Obstetrics & Gynaecology, 125(2), pp.254–262. doi:https://doi.org/10.1111/1471-0528.14967.
• NHS Choices (2024). Week 27. [online] Available at: https://www.nhs.uk/start-for-life/pregnancy/week-by-week-guide-to-pregnancy/2nd-trimester/week-27 [Accessed 18 Sep. 2024].