Are you struggling to get a good night’s sleep while pregnant? You’re not alone, with the National Sleep Foundation reporting that around 78% of women suffer disrupted sleep during pregnancy.

In the first trimester, fluctuating hormones and general discomfort can lead to difficulty in falling asleep. Later on, the growing baby bump can cause back pain and make it hard to find a comfortable sleeping position. One solution is to sleep with a pregnancy pillow. Here’s what you need to know.

How to Sleep with a Pregnancy Pillow?

How you sleep with a pregnancy pillow depends on the type of pillow you choose. Used as a sleep aid for pregnancy, the right pillow can have a dramatic effect. Let’s take a look at the pregnancy sleep positions for five recommended pregnancy sleep pillows.

Different Types of Pregnancy Sleep Pillow

C-Shaped Pillow

C-shaped pregnancy pillows are large, curved pads supporting the head, neck, back and pelvis. This pillow gives great support to problem areas and helps to minimize water retention in the legs and ankles.

How to use: Push your back against the long side and rest your head and neck at the top of the C. The bottom part of the C can go between your knees for hip support. Flip the C if you want support for your belly.

U-Shaped Pillow

U-shaped pillows offer the most support and are considered the best option for pregnant women. Your head, neck, knees, hips, belly and ankles can all enjoy comfort with this pillow type.

How to use: Wrap the pillow around your body and enjoy having your back and belly supported.

Wedge Shaped Pillow

Wedge pillows are crescent or triangular shaped and are extremely portable and affordable. For under 50 bucks, you can use one to support you belly, back, head or hips.

How to use: When lying on your side, use the wedge to support the underside of your belly. If you suffer from heartburn or acid reflux during pregnancy, use the wedge under your regular pillow, to keep your head in a slight vertical incline.

J-Shaped Pillow

J-shaped pillows have one long padded side that can be used to support the hips and head while sleeping. They take up a little less room than the U-shaped pillow, making them more compatible to use in bed with a partner.

How to use: Use a j-shaped pillow in two ways including between the knees and supporting the head, or as a prop against your back.

Full-Length Pillow

Full-length pillows are quite versatile and can be used in whatever area needs the most support. They are designed to be hugged and will adapt to your sleeping shape.

How to use: Pull the full-length pillow into your body by cuddling it and putting one knee above and one below.

If you suffer from hip pain or rib pain when sleeping during pregnancy, the right pillow can help. Pregnancy pillows are designed to reduce pain, improve circulation and keep you from rolling onto your stomach. Combine the right pillow with meditation and soothing music from the BetterSleep app for a night of deep, restful sleep.