How to Keep Cool While Using a Pregnancy Pillow
Stay Comfortable, Sweat-Free, and Supported During Pregnancy
When I hit my second trimester, I was so ready to get comfortable in bed. But there was one big problem: I was sweating like crazy. And once I added a full-body pregnancy pillow into the mix? It felt like I was sleeping in a sauna.
That’s when I realized comfort isn’t just about support—it’s about temperature control too. If you’re waking up drenched or tossing your pillow on the floor out of frustration, I’ve been there. Here’s how I learned to keep cool while still getting the full support of a pregnancy pillow.
Table of Contents
Choose the Right Material
Let’s start with the basics. Most of the heat comes from the fabric of the pillow and its cover. Some are made with polyester or microfiber that trap heat. I quickly switched to a cotton or bamboo cover—it was a game-changer.
Cotton is breathable and soft, while bamboo is naturally moisture-wicking and cooler to the touch. If your pillow came with a basic synthetic cover, replace it. You’ll feel the difference on night one.
➡️ Here’s a bamboo cover I personally use (Amazon link)
Use a Cooling Sheet Barrier
One of my go-to tricks is layering a cooling bed sheet between me and the pillow. Even though I love hugging the pillow close, that extra breathable layer keeps sweat from building up.
I use a Tencel or cooling cotton sheet, which pulls heat away from my body. If you run especially hot at night, this simple fix can make a big difference.
Stick With a Slimmer Design
Some pregnancy pillows—especially U-shaped ones—can feel bulky and wrap too closely around your body. If you sleep hot, try a C-shaped pillow or even a slim body pillow that supports your bump and knees without completely wrapping you in fabric.
Less material = less insulation = cooler sleep.
➡️ Slim, breathable pregnancy pillow options on Amazon
Add a Fan Directly Toward You
I started sleeping with a small clip-on fan pointed right at my face or chest. That direct breeze was just enough to keep my temperature regulated while using the pillow. Bonus? It also helped with pregnancy-related nasal congestion.
And no, your partner doesn’t need to freeze. These small, personal fans are adjustable and quiet.
Cool Your Core Before Bed
This tip might sound unrelated, but it works: cool your body before climbing into bed. I started taking a lukewarm shower, drinking cold water, and using a cooling gel on my feet and neck before sleep.
When I did that and used my pillow setup, I stayed cool longer—even during the summer months.
Use Breathable Sleepwear
This one caught me by surprise. I was wearing cute maternity pajamas that were way too thick. I swapped them for breathable cotton tank tops and loose shorts, and my temperature issues improved overnight.
The combo of cooling fabric + the right sleepwear + airflow = the sweet spot.
Try a Cooling Mattress Topper
Your pregnancy pillow isn’t the only source of heat. Sometimes it’s your mattress. I added a cooling gel-infused mattress topper, and the difference was immediate. My body wasn’t trapped between two warm surfaces anymore.
It gave the pillow room to breathe underneath and stopped the heat from getting trapped between me and the bed.
Sleep Position Matters
Lying face down obviously isn’t an option when you’re pregnant—but even side sleeping can build heat if you’re too tucked in. I found that sleeping with one leg outside the blanket, or turning slightly more forward, gave me better airflow.
Pair that with a C-shaped pillow or wedge, and your setup can feel supportive and breathable.
Final Thoughts
Staying cool during pregnancy is already a challenge—and pregnancy pillows, as helpful as they are, can make things warmer than they need to be. But with the right fabric, airflow, and strategy, I was able to enjoy full-body support without the sweat.
➡️ Shop my favorite cooling-friendly pregnancy pillow picks here (Amazon)
Another trick I learned is to rotate the pillow every few nights. After a few uses, the area you sleep on can hold heat and moisture. Rotating the pillow keeps the contact points fresh and lets the other side “breathe” a bit in between.
I also started placing a cooling pad right under my back or legs. These pads don’t require power and use gel or water to draw heat away. I slipped it under the sheet or on top of the pillow legs when I really needed relief.
Believe it or not, removing your bedroom rug or thick curtains helps too. Once I opened up airflow and let natural coolness into the room, it created a more breathable environment overall. It made my pregnancy pillow way more bearable.
Another underrated solution? Sleep with your hair up. I have thick hair, and when it was down, it trapped heat against the pillow. The moment I started sleeping with a loose bun, I felt instantly cooler.
I also kept a cool mist humidifier next to my bed. It helped regulate the room temperature and made breathing easier, which mattered a lot when I was snuggling close to my U-shaped pillow. My skin appreciated it too.
Sometimes I’d lay a chilled washcloth across my chest or under my neck. It sounds simple, but it gave immediate relief. You can even keep a few in a ziplock in the fridge if you tend to wake up overheated at night.
I made sure to limit screen time right before bed, because believe it or not, the blue light and mental stimulation raised my body temperature. When I stayed calm before sleep, my pillow didn’t feel nearly as hot.
When my belly got bigger, I’d prop a small cotton towel between my belly and the pillow. That air gap made everything less sticky. It also absorbed sweat so my pillow stayed cleaner longer.
Don’t overlook laundering your pillow cover often. Sweat, oils, and buildup can make fabric feel warmer over time. I wash mine every 4–5 days using a fragrance-free detergent, and the pillow always feels fresher and cooler after.
If you can, avoid layering heavy blankets with the pillow. I kept my bedding minimal: just a sheet and a lightweight comforter at my feet. Let the pillow do the heavy lifting while the rest of your bed stays cool.
I kept ice water on my nightstand every night. Not only did it keep me hydrated, but sipping it whenever I woke up helped bring my body temp down quickly, especially on hot nights. Don’t underestimate how much that helps with overall comfort.
And finally, always listen to your body. If you’re too hot, adjust. If your pillow’s too bulky, switch it up. I gave myself permission to change my setup based on the weather or how far along I was in my pregnancy. That flexibility made all the difference.