5 Pillow Hacks That Will Help You Sleep Better in Pregnancy
If you’ve watched my TikTok on 5 Pillow Hacks That Will Ensure a Better Sleep in Pregnancy, you’ll already know I’m all about helping mums-to-be feel comfortable, supported, and rested.
Let’s face it — sleep during pregnancy can be tough! Between your growing bump, sore hips, restless legs and all those toilet trips, getting a full night’s rest can start to feel like a distant memory.
But with the right pillow setup, you can transform your bed into a cosy, supportive nest that helps you drift off and stay asleep for longer.
Here are my five favourite pregnancy pillow hacks to help you sleep better and wake up feeling more refreshed.
1️⃣ Fold a duvet and pop it under your fitted sheet
This is such an easy hack — and one of my favourites!
Folding a spare duvet and placing it under your fitted sheet creates a soft, cushioned layer (like a DIY memory foam mattress). It takes the pressure off your hips and pelvis, especially when you’re sleeping on your side.
✨ Extra comfort without buying anything fancy — just grab what you already have!
2️⃣ Pop a flat pillow under your bump
As your bump grows, the weight can pull slightly forward when you lie on your side, which can strain your back and tummy muscles.
A flat pillow tucked gently under your bump gives it a bit of lift and support. This helps ease pressure on your lower back and keeps your spine in a more natural, comfy position all night long.
3️⃣ Plenty of pillows under your head
When you’re pregnant, good head and neck alignment makes a huge difference.
Use a few pillows to raise your head slightly — this can help with heartburn, snoring, and nasal congestion (all common in pregnancy!). It also helps your shoulders and spine stay aligned.
Just be sure not to stack them too high — comfort is key here.
4️⃣ Pillows under your knees
Pop a couple of pillows under your knees to keep your hips and pelvis at a better angle.
This supports your piriformis muscle (a deep muscle in your bottom that can tighten up during pregnancy), helping reduce pressure on your hips, lower back, and even your sciatic nerve.
It’s such a simple change, but it can make a huge difference if you wake with hip or glute pain in the morning.
5️⃣ Hug a pillow for your arms
Cuddling a pillow or a soft toy can help ease tension in your shoulders and arms — and it’s brilliant if you’re experiencing carpal tunnel symptoms (tingling or numbness in your hands and wrists).
It keeps your wrists in a more neutral position and prevents you from twisting your arms awkwardly like a T-Rex during the night. Plus, it just feels lovely and comforting.
Bonus Tips for Better Sleep in Pregnancy
🌙 Try sleeping on your left side — it supports blood flow and helps your body work efficiently overnight.
🌙 Keep your room cool and calm; overheating can make it harder to stay asleep.
🌙 Create a relaxing bedtime routine: a warm bath with magnesium salts, gentle stretches, or a few minutes of deep breathing can help you unwind.
🌙 Stay hydrated through the day, but reduce fluids a couple of hours before bed to limit night-time trips to the loo.
Final Thoughts
Pregnancy sleep can feel tricky, but it doesn’t have to be miserable. With a few clever pillow hacks and some gentle adjustments, you can support your changing body and enjoy more restful nights.
If, like many you are not on Tik Tok you can also find this video on You Tube
If you’d like to learn more about pregnancy comfort, relaxation, and birth preparation, have a look at my Antenatal Classes in Lanarkshire — we talk about all this and more!
💖 You deserve to rest well, mama.