How to Pick the Perfect Pregnancy Pillow If You’re a Hot Sleeper
Stay cool, comfortable, and supported all night long
When I first got pregnant, I was excited to finally try a pregnancy pillow—until I woke up sweaty, tangled, and more uncomfortable than before. Being a hot sleeper during pregnancy is a challenge on its own. Add in a giant pillow that wraps around your body, and it can feel like you’re sleeping inside a furnace.
If that sounds familiar, I get it. The good news? You don’t have to give up on the comfort of a pregnancy pillow—you just need to choose the right one for your body temperature. Here’s exactly how I picked mine and what you should look for if you tend to overheat at night.
Table of Contents
Go for Breathable Fabrics
The first thing to check is the cover material. Polyester blends trap heat, while cotton and bamboo covers are naturally breathable and moisture-wicking.
I started with a polyester pillow and regretted it immediately. Once I switched to a bamboo pregnancy pillow cover, I noticed a huge difference in airflow and comfort.
➡️ Shop my favorite breathable bamboo pregnancy pillow cover here (Amazon)
Pick a Shape That Allows Airflow
Full wraparound pillows like U-shapes give amazing support but also trap more heat. If you’re a hot sleeper, consider a C-shaped pillow, a J-shaped pillow, or even a slim body pillow. These shapes still support your bump, back, and hips—but with more open space for airflow.
➡️ This cooling C-shaped pregnancy pillow is my top pick (Amazon)
Look for Cooling Gel or Phase-Change Fill
Some newer pregnancy pillows use cooling gel-infused memory foam or phase-change fabrics that actually draw heat away from your body. If overheating is a nightly problem, these are worth the investment.
The one I tried had a removable cooling insert that stayed cool for hours. It’s a lifesaver during summer pregnancies or if you run hot year-round.
Consider Size and Bulk
The bigger the pillow, the more insulation it creates. I learned that smaller or slimmer pregnancy pillows were much cooler for me—especially in the first and second trimesters. Later, when I needed more support, I layered in smaller cooling wedges instead of switching to a bulkier pillow.
➡️ This slim cooling body pillow is great for hot sleepers (Amazon)
Choose Removable, Washable Covers
Sweat happens—especially in pregnancy. A removable, machine-washable cover means you can wash it often to keep it feeling fresh and cool. I rotate two covers so I always have a clean one ready.
Pair With Cooling Bedding
Even the best pregnancy pillow won’t save you from a hot mattress or heavy comforter. I swapped my bedding for a cooling mattress topper and lightweight quilt, which made my pillow work even better at keeping me cool.
Final Thoughts
If you’re a hot sleeper, the perfect pregnancy pillow will have breathable fabric, a shape that allows airflow, and minimal bulk. When I made these changes, I finally slept comfortably without waking up drenched.
➡️ Browse my favorite pregnancy pillows for hot sleepers here (Amazon)
Trust me—getting the right pillow means you can enjoy the comfort and support you need without the heat.
One of the biggest mistakes I made early on was buying a pillow with a thick plush velour cover because it looked cozy. Within an hour, I was overheating. If you’re a hot sleeper, avoid plush fabrics and stick to lightweight, breathable weaves like percale cotton or bamboo viscose.
I also learned that white or light-colored pillow covers tend to stay cooler than darker shades. Dark fabrics absorb more heat, especially in sunlit bedrooms, while lighter ones reflect it.
Another game changer for me was rotating my pillow every few nights. Over time, body heat can “settle” into the same areas of the pillow, so flipping or rotating it helps keep it feeling cooler.
Some moms swear by chilled pillow inserts, and I can confirm they help. These inserts slide under your pregnancy pillow cover and contain cooling gel or water that absorbs body heat while you sleep.
If you’re in the later stages of pregnancy, you may need a bulkier pillow for support—but you can still keep it cool by combining smaller cooling wedges with breathable sheets instead of relying on a single thick wraparound pillow.
Sleeping position plays a role, too. I noticed that when I kept my top leg outside of the blanket or rested my arm outside the pillow curve, I felt less overheated. Small airflow adjustments like this add up.
Some pregnancy pillows now come with dual-sided covers—one side is soft cotton for cooler months, and the other is a smooth, cooling fabric for summer. This flexibility means you don’t have to buy multiple pillows.
I also started using a small personal fan aimed at my upper body while sleeping. It’s surprisingly effective, especially if you position it so it doesn’t blow directly in your face but still moves air around you and your pillow.
Don’t forget that your mattress plays a big role in body temperature. If your mattress traps heat, even the most breathable pregnancy pillow won’t fix the issue. I added a cooling gel mattress topper, and the combination kept me comfortable through the night.
If you share a bed, think about your partner’s body heat, too. A U-shaped pillow can act as a barrier, keeping their warmth from reaching you. This can help if you’re sensitive to extra heat while sleeping.
Another tip I love is keeping a spray bottle of cold water or a cooling mist by the bed. A quick spritz before getting into position with your pillow instantly cools both your skin and the fabric.
Lastly, if you want a truly cool sleeping experience, look for pregnancy pillows labeled “temperature regulating” or “phase change material” (PCM). These fabrics actively adjust to your body temperature, cooling you down as you warm up and keeping you comfortable all night.