A good night’s sleep is the key to optimizing health, but it is even more important for pregnant women. The problem is that as your baby grows, how to sleep comfortably while pregnant becomes a daunting task.

Why is sleep more important during pregnancy? A lot is going on in your body during pregnancy, and quality sleep is needed to support fetal growth and development.

It also helps reduce the risk of complications, promotes your physical health and that of your baby, supports your emotional well-being, and prepares you for labor and delivery.

First Trimester: Establishing Healthy Sleep Positions

During your first trimester, you may be barely showing your baby bump, but it is the perfect time to prepare for the months ahead by establishing a good sleep position now while you still have some flexibility.

You have the advantage if you are already a side sleeper. If you aren’t, now is the time to train yourself to that sleeping position. 

Side sleeping, especially your left side, is the best position during your second and third trimesters because it promotes optimal blood flow to the uterus and your baby.

A body pillow is your best friend when establishing the right sleeping positions during pregnancy. A body pillow is U-shaped, which is why it is the best pregnancy pillow; it can support you on all sides, help you stay on your side, and make side sleeping more comfortable.

To use the body pillow correctly, hug it to support your upper body and place it between your knees for the right hip and spinal alignment. 

This positioning makes side sleeping easier to adopt as your sleeping position for the next nine months.

Second Trimester: Alleviating Pressure and Supporting the Belly

As your belly expands, a full-body pregnancy pillow becomes an increasingly important tool for achieving a good night’s sleep. 

During the second trimester, you should begin prioritizing the side sleeping position. The left side is the best for promoting optimal blood flow to the placenta and baby. 

The U-shaped body pillow is the best pregnancy pillow for this because it will support your growing belly and maintain your spinal alignment to reduce back pain as your pregnancy progresses.

How to use your pregnancy pillow for side sleepers: Lie on your side in the middle of the “U” shape, with one side supporting your front and one side supporting your back.

Hug the top part, comfortably resting your head and arms. Then, drape your leg over the side, keeping your knee bent. Your bottom leg should be reasonably straight. 

This position will support your belly, relieve pressure, align your hips, and support your upper body. 

Third Trimester: Maximizing Comfort and Reducing Swelling

In your third trimester, you experience your baby’s most significant growth cycle, leading to your final delivery date. It is also where you experience the worst of the discomfort.

Your saving grace will be finding the right maternity pillow for back pain while providing extra support for your stomach so you can find a comfortable position to sleep in.

A large, U-shaped body pillow relieves spinal pressure, maximizes comfort, reduces swelling, and supports your expanding belly.

Maximizing comfort

Place the body pillow along the length of your body and wrap your arms in a hug to support your belly so it doesn’t pull on your back. This position aligns your hips and spine.

Belly support

Mold the pillow to cradle your belly, taking the pressure off your back and opening up your breathing.

Hip and knee alignment

Position the lower part of the pillow between your knees to align your spine. You can also use the other side to support your back so you don’t roll over.

Upper body comfort

The top of the pillow fits easily under your head and neck to maintain a comfortable angle.

Edema- Reduce swelling

Use a body pillow to promote left-side sleeping, relieving pressure on the vena cava, which is the primary vein returning blood from your lower body. This will enhance blood flow and decrease fluid accumulation in your legs, ankles, and feet.

You can also use the bottom portion of the pillow to raise your legs slightly, which helps reduce fluid buildup and swelling.

How to Choose the Right Pregnancy Pillow

There are many different styles to choose from. Ultimately, the most versatile is the U-shaped body pillow, but here is a breakdown of types:

  • U-shaped: Dual support for your back and belly without needing multiple pillows. It also supports your head, neck, hips, and knees for pain-relieving spinal alignment.

  • C-shaped: Supports your back, belly, hips, and neck, but only one side at a time. 

  • J-shaped: With this pillow, you can choose which area you want to support—either the belly, behind your back, or between your knees. The curved part can support your head or between your knees.

  • Full-length straight pillow: This pillow can be hugged and placed between your knees. It provides good support for side sleeping and hip alignment but is not great for belly support.

Ultimately, the U-shaped body pillow is the best pregnancy pillow. 

Pregnancy body pillow benefits include versatility in supporting every part of your body, spinal alignment and comfort, reduced swelling, and the best chance for a restful night’s sleep.

Yana Body Pillows

The Yana body pillows are the best in their class for comfort, especially during pregnancy.

Yana 360 Body Pillow: This pillow provides support where you need it, wraps your body in comfort, has a removable pillow cover, and is certified free of harmful chemicals.

Yana Side Sleeper Pillow: The same quality as our 360 U-shaped body pillow. A rectangular pillow to aid side sleepers. Its design ensures head and shoulder support and spinal alignment to avoid stiffness and discomfort.

All our pillows offer cooling gel technology, are breathable, have easy-to-clean covers, feel soft to the touch, and are chemical-free, which makes them gentle on the environment.

Discover Yana for the best sleep of your life!