Best Pregnancy Pillow Tips for Restless Sleepers Who Toss and Turn
How I Finally Slept Through the Night (Well… Almost)
If you’re anything like me during pregnancy, tossing and turning at night becomes a frustrating new normal. I’d wake up every hour trying to find that one position that didn’t strain my back or smash my belly. After struggling for weeks, I finally figured out how to use my pregnancy pillow the right way—especially for my restless sleeping habits.
Let me show you the exact pregnancy pillow tips that helped me sleep more deeply (and helped my partner stay asleep too). If you toss and turn while pregnant, keep reading—this post was written for us.
Table of Contents
Start With the Right Pillow Shape
For restless sleepers, not all pillows work. I started with a wedge pillow, thinking it would give me freedom to move, but I just ended up rolling off it. What finally worked for me was a C-shaped pregnancy pillow—it gave me full-body support while letting me flip sides easily.
Here’s the one I swear by on Amazon – It’s breathable, flexible, and not bulky.
U-shaped pillows are another good option if you toss and turn a lot, especially if you want back and front support at the same time. I personally found them a bit big for my bed, but they work great in king-sized setups.
Anchor the Pillow So It Doesn’t Move
One of the best tips I learned? Tuck the bottom curve of your pregnancy pillow under your fitted sheet to keep it in place. This trick gave me a sturdy base so that even when I switched sides, the pillow didn’t slide away.
You can also wedge smaller pillows behind your back to keep yourself from rolling fully flat, which is super helpful if you’re still getting used to side sleeping.
Choose Breathable Materials if You Move a Lot
Tossing and turning means more body heat buildup, and that makes you even more uncomfortable. I learned this the hard way when I started waking up sweating even in winter. Now I only buy pillows with removable cotton or bamboo covers.
This bamboo-covered pregnancy pillow on Amazon helped me stay cool all night. Huge difference.
Flip Strategically, Not Randomly
It sounds silly, but I trained myself to flip over slower and more deliberately. Instead of jerking awake and flailing into a new position, I learned to hug my pregnancy pillow tighter, turn with it, and use the leg support to anchor my new side.
Trust me—this helps you fall back asleep much faster. It also reduces that annoying “tug of war” with the pillow in the middle of the night.
Don’t Forget to Elevate One Leg
When I started adding a slight elevation to one leg, my hip pressure almost disappeared. Just fold your pregnancy pillow slightly under the knee of your top leg. This improves spinal alignment and reduces the need to toss and turn from soreness.
This single tweak helped me stop switching sides every 30 minutes. It gave me more restful, deeper sleep.
Test Different Pillow Setups
For me, it wasn’t just about the pregnancy pillow—I had to experiment with layering. I used a soft memory foam pillow under my head, a small wedge behind my back, and my main C-shaped pillow in front. That setup helped cradle my body without trapping me.
You may need to play around with what works. Don’t be afraid to adjust it night by night.
Use a Supportive Mattress Topper
Even with the best pillow, if your mattress feels like a rock, it’s going to keep you tossing. I added a 2-inch memory foam mattress topper, and it turned my sleep around. Combined with the pillow setup, it felt like I was sleeping in a cloud—not a warzone.
Go for Machine-Washable Everything
You’ll be moving, sweating, and possibly even drooling more than usual (thanks hormones). Choose pillows with removable, machine-washable covers so you can keep your sleep area fresh without hassle.
This one is machine washable and has great airflow.
If You Need Extra Cooling, Use a Pregnancy Pillow Cover With Cooling Gel
Some brands now offer cooling fabric or gel inserts, especially for hot sleepers who toss all night. I didn’t try this until later in pregnancy, but it made a big difference in August when I was 8 months in and sweating nonstop.
Don’t Give Up After One Night
Your body takes time to adjust to pregnancy pillows—especially if you’ve never used full-body support before. The first night might feel weird, but after a few days, you’ll wonder how you ever slept without it.
Give your body the chance to settle in. I’m so glad I did.
I’ve learned that consistency matters more than perfection when it comes to sleep setup. Some nights I still wake up and shift, but since using a pregnancy pillow properly, my body doesn’t feel like it went through a wrestling match. I wake up more refreshed and with less tension in my back and hips.
What also helped me a lot was airing out the pillow every few days. I’d toss it on the bed in the morning and let it breathe. Not only does it keep odors away, but it helps the fill expand again and feel like new. That made it more supportive, especially after those restless nights.
If you’re sleeping on your side like me, the curve in your waist needs extra love. I found that tucking a small hand towel between my waist and the mattress filled that gap and made my spine feel totally aligned. When that midsection is supported, you toss less because the strain disappears.
Another great tip? I started using a thinner pillow under my head. When I used a tall or stiff one, it threw my neck and shoulders out of line. But once I lowered the height, I felt more level and didn’t wake up with neck cramps.
I also discovered that looser pajamas or lightweight sleep dresses make a difference. Tight waistbands or thick fabrics made me hotter, which led to more flipping and fidgeting. Go breathable, stretchy, and loose.
At one point, I even placed a cooling pad under the fitted sheet, especially during my third trimester. Combined with a breathable pillow, it kept my body from overheating, even when I was changing sides 5+ times a night.
Sometimes I had to switch rooms just to sleep better. My living room couch, paired with a U-shaped pillow and a couple of extra cushions, turned into a sleep sanctuary when my bed felt too hard or hot.
Let’s talk about partner space. Pregnancy pillows can take up serious room, and if you share your bed, it’s a learning curve. I trained myself to fold and curl the pillow more compactly so I didn’t dominate the entire mattress—and peace was restored.
One night, I even laid the pillow in a long vertical shape down one side of my body instead of wrapping it all around me. It gave me freedom to stretch and adjust while still offering full side support. That’s a great option if you toss but don’t want to feel “locked in.”
I tried a few cheap options that fell flat—literally. That’s when I realized you need a firm yet flexible fill that rebounds quickly and doesn’t go lumpy after a week. Memory foam shreds worked well, especially with adjustable zippers so I could remove some when needed.
My favorite trick by far was hugging the long side of the pillow with both arms and legs, then slowly switching to the other side with the pillow still between my legs. It takes some practice, but it saves you from waking up your whole body when turning over.
Lastly, I stopped beating myself up about having a bad sleep night. Pregnancy is a journey, and even with the perfect pillow, some nights will be restless. But when you learn to work with your pillow, your body starts to thank you—and your sleep improves more than you’d think.