The Best Pregnancy Pillow: What Doulas Recommend for Better Sleep

This article was contributed to and reviewed by Partum Health Talent Acquisition, Training, and Development Manager, and Birth and Postpartum, and Childbirth Educator since 2014, Giovanna Otavalo.

Pregnancy changes everything, including how you sleep. If you’re a back or belly sleeper, you’re going to have to learn a whole new way to get your Zzzs. If you find yourself tossing, turning, or waking up sore, it might be time to find the best pregnancy pillow for your body and sleep style. These specially designed pillows are more than just a luxury: they’re a practical tool to help you rest better, reduce pain, and feel more supported as your body changes.

Whether you're early in your pregnancy or heading into the third trimester, here's everything you need to know about choosing the right pillow for you.

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What is a pregnancy pillow?

A pregnancy pillow is a body-support pillow designed to help you sleep more comfortably during pregnancy. As your belly grows and your center of gravity shifts, your back, hips, and joints work harder especially at night. 

The right pregnancy pillow can support your growing bump, keep your back better aligned, ease pressure on your hips and knees, promote safer sleep positions like side-sleeping, improve circulation, and help you fall asleep faster and stay asleep longer.

There are a wide range of shapes and styles to choose from, each offering different benefits based on your specific needs.

Pregnancy pillow shapes: C vs. U vs. Wedge

Let’s break down the pros and cons of the most common shapes:

C- or F-Shaped Pillow

• Pros: Targets hips, back, and bump support without taking over the whole bed.
• Cons: Doesn’t provide front and back support simultaneously.

U-Shaped Pillow

• Pros: Full-body support; great for people who flip sides at night.
• Cons: Bulky. Can push your partner off the bed, which might lead to better sleep, but could cause tension.

Wedge Pillow

• Pros: Small and travel-friendly. Great for targeted support under the belly or behind the back. Some wedge pillows are designed to fit between your knees to relieve pressure on your back and hips.
• Cons: Not a full-body solution.

How to choose the best pregnancy pillow for you

Everyone’s pregnancy is different. What feels like cloud-nine comfort for one person might feel bulky or awkward for another. Here's what to consider:

1. Your Sleep Position

How you sleep plays a big role in choosing the right pregnancy pillow. If you’re a side sleeper, a C-, F-, or U-shaped pillow can wrap around your body to support your bump, back, and legs all at once. These shapes help you maintain that curled, side-lying position that’s most comfortable in pregnancy. 

If you’re a back sleeper trying to adjust, a wedge pillow can be a game-changer. You can place it behind your back or under your bump to gently encourage side-sleeping without jarring you awake. It’s a subtle shift that makes a big difference.

2. Pain Points

Different pillows target different aches, so it’s worth thinking about where you need the most support. If you’re dealing with round ligament pain, which often feels like a sharp tug in your lower belly, look for a pillow that cushions your bump and relieves strain on your abdominal muscles.

If you’re experiencing sciatica, pelvic discomfort, or hip pain, opt for a pillow that aligns your hips and supports your back. Something that goes between your knees can ease pressure on your lower spine and help relax tight muscles while you sleep.

3. Your Bed Size

Pregnancy pillows can be surprisingly large, so make sure yours fits your space.

If you’re in a queen-size bed and sharing it with a partner, a C-shaped pillow might offer the support you need without taking over the mattress.

If you have a king-size bed or don’t mind a more immersive option, a U-shaped pillow wraps around your whole body for head-to-toe comfort but it can be bulky.

Smaller beds or those with minimal space might be better suited to wedge pillows or compact body pillows that still give targeted support.

4. Material and Fill

The fill inside your pregnancy pillow affects both comfort and temperature.

Memory foam is firmer and holds its shape well, making it ideal if you need solid support for your back or hips.

Polyester fiberfill is fluffier, more moldable, and often cooler to sleep on, but may compress over time.

No matter which fill you choose, look for a breathable, washable cover—especially if you're running hot at night, which is common in pregnancy. Cooling fabrics like cotton or bamboo can make a big difference in your overall sleep quality.

Benefits of using a pregnancy pillow

Adding a pregnancy pillow to your routine can make a real difference both physically and emotionally. Here's what our clients say they’ve noticed:

• Better sleep quality by making it easier to find a comfortable position, even in the third trimester!
• Reduced hip and lower back pain by supporting your body, which can ease the aches and tension that build up as your belly grows.
• Less tossing and turning because your body is supported and comfortable.
• Improved circulation by encouraging side-sleeping and relieving pressure on major blood vessels.

A pregnancy pillow can improve circulation by encouraging better body alignment and reducing pressure on key blood vessels, especially the inferior vena cava, a large vein that runs along the right side of your body and returns blood from the lower half of your body to your heart.

The pregnancy pillows doulas recommend

At Partum Health, our doulas work with thousands of pregnant people every year and we’ve heard every pregnancy pillow story under the sun. These are the top three pregnancy pillows doulas most often recommend:

1. Momcozy Pregnancy Pillow (F-shaped)

• Why doulas love it: It provides full support for your back, belly, and knees without taking over the whole bed. The adjustable belly wedge supports your growing bump.
• Best for: Everyone, especially side sleepers with hip or back pain.

2. Momcozy Portable Pregnancy Pillow (W-shaped)

• Why doulas love it: It’s smaller and won’t take up your entire side of the bed. Great if you’re not quite ready to commit to a giant pillow.
• Best for: Back sleepers or pregnant people who find themselves rolling to their back.

3. Memory Foam Knee Pillow (Wedge)

• Why doulas love it: Compact but supportive for people experiencing hip or back pain, especially later in pregnancy. “It helps keep the knees apart, therefore reducing the stress on the hip joint (also for moms with bonier hips). Many moms feel this helps most in the final month of pregnancy when the baby is much lower in the pelvis,” says veteran doula, Giovana Otavalo.
• Best for: Smaller beds or anyone looking for a lighter, less bulky option.

4. BlissTrends Donut Pillow Seat Cushion (Postpartum Relief)

• Why doulas love it: Portable and designed to take pressure off your tender nether region which allows for faster healing. 
• Best for: Anyone who delivered vaginally. Your pregnancy pillow will also support you as you sleep following delivery and can help keep you still overnight which might be more comfortable as your body recovers.

Pregnancy is demanding, but your rest doesn't have to suffer. The best pregnancy pillow is the one that aligns with your body, your space, and your sleep style. Whether you're looking for full-body support or a simple wedge to tuck under your bump, there’s a pillow that can help you feel more comfortable, and get more of the rest your body needs.