How to Sleep With a Body Pillow

Body pillows are oversized, huggable sleep aids, and often dubbed as pregnancy pillows as they provide full-body support.

However, they’re great for more than just pregnant women. The pillows relieve back pain, pressure points, and sleep apnea when used correctly.

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With all the different shapes and sizes of the body pillows, you might not know which to choose or how to use it effectively.

We take a look at how to use some of the popular body pillow shapes as well as the various benefits of body pillows.

How to Use Different Types of Body Pillows

Each pillow comes with its own benefits to suit different needs, such as neck or back support.

One important factor to consider when choosing a body pillow is how much space they will take up.

Cylindrical and rectangular pillows are great for smaller beds, but U-shaped pillows require at least a queen or king bed to use properly.

a. U-Shaped

The U-shaped pillow is one of the largest body pillows on the market.

It’s the most ideal pillow shape for pregnant women as it provides head, neck, and back support.

The pillow wraps around the body for a snug fit to prevent you from rolling over and act as a body pillow for back pain. Since U-shaped pillows are so large, it’s best to use them on a king or queen bed.

How to sleep with a U-shaped body pillow: Place the curve of the pillow at the top of the bed so it looks like an upside-down U. Lay between the arms and rest your head on its top curve. You can side sleep facing either direction of the pillow, or on your back. When on your side, hug one of its arms and place it between your thigh. The pillow’s other arm will support your back.

b. C-Shaped

A C-shaped pillow is a large curved pillow. It’s similar to a U-shaped pillow in shape and benefits but works on smaller beds.

It’s often used as a pregnancy pillow to reduce back pain and provide support to the legs, head, and neck.

How to sleep with a C-shaped body pillow: Lay in the center opening of the pillow with your back against the length of the C and your head on the upper curve. Hug the pillow’s top hook with your arms and rest your knees between the bottom hook.

c. J-Shaped

J-shaped pillows may also be referred to as candy-cane pillows and are great for side sleeping. The pillow won’t take up as much space as a U-shaped pillow, but it still provides many of the same benefits.

It has excellent head and leg support and keeps your spine aligned, but lacks any back support.

How to sleep with a J-shaped body pillow: Place your pillow down with its hook at the top of your bed and lay down facing its arm. Rest your head and arms on the pillow’s hook and wrap your legs around the pillow’s arm.

d. Rectangular

Rectangular pillows are one of the most common body pillow shapes. They’re long, but not incredibly wide, so you can use them on a small bed such as a twin or twin XL.

The pillow has great head and knee support for side sleepers and can be used as a long head pillow for back or stomach sleepers.

Rectangular pillows are often available in different lengths so taller sleepers can enjoy the pillow’s benefits too.

How to sleep with a rectangular body pillow: You can use your pillow vertically or horizontally. Vertically, lay it beside you in bed, resting your head on the top portion of the pillow, wrapping your arms around the middle, and placing your knees on the bottom portion. Horizontally, you can use it as a large pillow for your head or for lumbar support while sitting upright in bed.

e. Cylindrical

Cylindrical body pillows are quite similar to rectangular pillows, only they’re fuller and the shape of a cylinder.

They’re well suited for small beds and, just as with rectangular pillows, cylindrical pillows are available in various lengths to suit different heights.

How to sleep with a cylindrical body pillow: With your pillow vertically on your bed, rest your head on the top part of the pillow. Wrap your arms around the center of the pillow and place the bottom half of the pillow between your knees.

Body Pillow Fills

When browsing for a new pillow, narrow down your options by choosing a fill you prefer.

The pillow’s filling effects features such as its breathability, softness, and price.

a. Down

Down is made using the feather from goose and duck bellies and results in a super soft, cozy, and warm pillow. It can feel luxurious, however, down is a bit pricey and can trigger allergies.

Cheaper alternatives to down are down with feathers (the course, outer feathers from geese and ducks) or down alternatives (polyester or cotton fillings made to resemble down).

b. Memory Foam

Memory foam is a material made from polyurethane and is popular for its great pressure relief and cradling.

Memory foam pillows come in two forms: solid memory foam pieces, for a sturdy surface, or shredded memory foam, for extra breathability and moldability. Shredded memory foam needs a bit more upkeep than solid foam to keep it fluffy and supportive.

c. Polyester

Polyester is a synthetic material and an inexpensive alternative to other pillows. While polyester is easy to wash, it’s not incredibly breathable and can get lumpy sooner than other pillow fills.

Benefits of Using a Body Pillow

Body pillows provide added support, especially for side sleepers and pregnant women. Rather than tucking a second small pillow between your knees for spinal alignment, you have the ease of just using one large pillow in the evenings. Along with that, body pillows can minimize back pain, stress, and stiffness.

a. Relieves Pressure Points

Pressure points can occur when your mattress is just a bit too firm or if you have conditions such as arthritis or fibromyalgia.

Body pillows support the shape of your body and distribute your weight so your body, mainly your hips and shoulders, doesn’t get sore or stiff.

With a pillow between your knees, your spine is more naturally aligned and your knees won’t scrape against each other uncomfortably.

b. Minimizes Sleep Apnea

Resting on your side or with your head elevated, such as when you’re on a body pillow, ensures your airways and throat are clear to reduce sleep apnea and snoring.

c. Reduces Back Pain

Placing a pillow between your knees keeps your body in a more natural and relaxed state.

It supports healthy spinal alignment and posture to relieve lower back pain and conditions such as sciatica or herniated discs.

d. Calming and Stress-Relieving

Hugging a body pillow can reduce anxiety and stress. The action of hugging can release oxytocin, reduce cortisol, and may lower your blood pressure, making it easier to ward off stress-induced thoughts and relax.

If you struggle with overthinking in the evenings, hugging a body pillow might ease you and help you get to sleep sooner.

e. Holds You In Place

If you struggle with constantly tossing and turning in beds, body pillows, especially the larger ones such as a U or C-shaped, keep you in place during the night.

If you’re trying to sleep in a new position, such as on your back or side, the pillow prevents you from rolling to your old sleeping position.

f. Ideal for Side Sleepers

Side sleepers benefit immensely from the support a body pillow provides.

Hugging the pillow and positioning it between your knees keeps the spine in alignment and reduces pressure on the hips and knees.

If you like, you can even place an additional pillow behind you for added stability and comfort. This setup is ideal for reducing tension in key areas while allowing for a deep, restful sleep.

g. Support for Back Sleepers

Although commonly associated with side sleeping, body pillows are also helpful for back sleepers.

Positioning the pillow beneath your knees or lower back offers additional support, helping to keep the spine’s natural curve intact.

Experimenting with placement can help you find the perfect position to relieve pressure on the lower back and enhance comfort.

h. Relief for Pain and Discomfort

By encouraging proper spinal alignment, body pillows can ease common aches in the back, neck, shoulders, and hips.

The gentle support they provide also promotes muscle relaxation along the spine and calms the nervous system, allowing for a deep, restorative sleep that helps you wake up refreshed and pain-free.

i. Comfort for Expecting Parents

For those who are pregnant, a body pillow is a valuable addition to the bedtime routine.

This support can help ease pressure on key areas, distribute weight more evenly, and enhance blood flow.

Good sleep is especially crucial during pregnancy, and a body pillow is an excellent choice to improve comfort and support.

j. Support for Specific Health Conditions

For individuals recovering from injuries to the legs, hips, or back, body pillows provide needed elevation, support, and relief from pressure. They’re also beneficial for those managing certain health conditions.

For example, people with sleep-disordered breathing or acid reflux may find that the elevation a body pillow provides can reduce symptoms, improving overall comfort and quality of rest.

Drawbacks of Using a Body Pillow

While body pillows can offer excellent support and comfort, especially for people with specific needs like pregnancy, back pain, or side sleeping, they do come with a few drawbacks:

• Space Consumption: Body pillows are large and can take up a lot of space on the bed, which may be inconvenient, especially if you share the bed with a partner.
• Limited Mobility: Once you’re snuggled into a body pillow, it can restrict your movement, making it harder to switch positions easily during the night.
• Maintenance and Hygiene: Due to their size, body pillows can be challenging to clean and require larger pillowcases, which aren’t as readily available as standard pillowcases. Washing them can be more time-consuming and sometimes costly if they need to be taken to a dry cleaner.
• Overheating: Body pillows can trap heat, especially if they’re filled with memory foam or other dense materials. This can make some people feel too warm at night, particularly in warmer climates or if they tend to sleep hot.
• Dependency: Some people become so accustomed to sleeping with a body pillow that they find it challenging to sleep without one, which could be inconvenient when traveling or staying somewhere without access to one.
• Cost: Body pillows are generally more expensive than regular pillows, so investing in a high-quality one may not be ideal for everyone.

While these drawbacks don’t affect everyone, they’re worth considering to see if a body pillow fits well with your sleep habits and lifestyle.

Can Body Pillows Help With Mental Health?

The link between quality sleep and mental health is undeniable.

A supportive body pillow can be more than just a sleep aid—it can play a surprising role in enhancing emotional well-being. Here’s how a body pillow can help foster a sense of comfort, calm, and mental resilience:

Hugging a body pillow can activate the release of oxytocin, known as the “cuddle hormone.” This hormone promotes feelings of warmth and trust, reducing anxiety and stress.

By simply hugging a pillow, you can experience a soothing sense of safety and contentment, helping to ease the mind and body.

For those dealing with anxiety, depression, or PTSD, a body pillow can provide a comforting presence. Feeling supported both physically and emotionally can help quiet the mind and reduce feelings of isolation.

It can offer the sensation of companionship—a reassuring presence during challenging times.

When navigating loss or grief, body pillows can serve as a gentle coping tool. They can offer a sense of solace and calm during times of sadness, providing both physical and emotional comfort.

Having something to hold onto can be grounding and supportive as you process complex emotions.

Body pillows can contribute to overall well-being by fostering a mind-body connection.

Feeling well-supported physically can ease physical tension, while simultaneously enhancing mental relaxation and a sense of self-care. When the body feels comforted, the mind often follows, creating a positive feedback loop that nurtures mental well-being.

Remember, while body pillows offer many comforting benefits, they are a complement—not a replacement—for professional mental health support. If you’re struggling with mental health issues, reaching out to a healthcare professional or therapist is essential.

So, if you thought body pillows were just for better sleep or support during Netflix binges, think again! These soft, supportive companions can become part of your self-care routine, helping you find the rest and resilience you need.

How Body Pillows Can Relieve Common Sleep-Related Issues

Now that we’ve explored the various types of body pillows and how to use them, let’s take a closer look at how they can help enhance your sleep experience and alleviate common sleep-related issues.

1. Back Pain

If back pain disrupts your sleep, finding relief can be essential to a good night’s rest. Body pillows, especially U-shaped or J-shaped designs, can support side sleeping by providing cushioning for your back, making it easier to rest comfortably.

Using a body pillow can also help train your body to avoid sleeping on your stomach, a position that strains the spine.

Stomach sleeping forces you to turn your head to one side, placing stress on the cervical spine, which can lead to muscle, ligament, and disc strain.

Sleeping with a body pillow helps keep you in back or side positions, which are much gentler on your spine.

2. Hip Pain

Chronic hip pain can make sleeping on your side uncomfortable. Body pillows positioned between the knees keep them aligned, reducing strain on the hips and sacroiliac joints.

Any style of body pillow can work as long as it’s long enough to comfortably support the legs. This alignment can reduce hip discomfort and promote better sleep quality.

3. Pregnancy

Pregnancy brings numerous physical changes, and sleeping comfortably can be a challenge. Body pillows, particularly U-shaped or C-shaped ones, are popular for expectant mothers as they provide pressure relief and support for the hips, back, and knees.

As the belly grows, it places increased pressure on the hips, lower back, and knees, which body pillows can help relieve.

Side sleeping is often recommended during pregnancy, and body pillows can also train those not used to side sleeping to adjust to this healthier position.

4. Arthritis

Osteoarthritis, the most common type of arthritis, can make sleep challenging due to discomfort in the spine, hips, knees, and hands.

A body pillow can serve as a cushion between painful arthritic joints and the mattress, reducing pressure and improving comfort.

Using a body pillow for areas affected by arthritis, such as between the knees for hip pain or along the spine for back pain, can help alleviate pain and improve sleep.

5. Surgery Recovery

Finding a comfortable sleeping position during surgery recovery can be challenging, particularly if you have bandages, casts, or other post-op necessities.

Depending on the surgery, body pillows can help by providing gentle compression or elevation to minimize swelling. It’s advisable to consult with your healthcare provider on how to position a body pillow for optimal comfort and recovery support.

6. Sleep Apnea

Sleep apnea, a disorder that causes interrupted breathing, may improve with a body pillow. Since side sleeping helps keep airways open, using a body pillow can train those with sleep apnea to maintain a side-sleeping position.

This can reduce symptoms like obstructed breathing, snoring, and dry mouth.

Body pillows aren’t just for added comfort—they can be key in managing pain, improving sleep positions, and easing recovery. With the right pillow, you can create a supportive sleep environment that promotes relaxation, alignment, and a better night’s sleep.

How to Choose the Perfect Body Pillow for Your Needs

Selecting the right body pillow can make a world of difference in achieving restful, supported sleep. Here’s what to consider when choosing a body pillow tailored to your unique preferences:

1. Choose the Right Level of Firmness

The firmness of a body pillow plays a major role in how well it supports your body. Side sleepers often benefit from a firmer pillow, which helps maintain spine alignment and minimizes strain.

On the other hand, back sleepers may prefer a softer pillow that allows for slight sinking while still providing adequate support. Think about your typical sleeping position and comfort needs when deciding on firmness.

2. Pick the Material That Suits You Best

The material of a body pillow greatly influences its comfort, support, and durability, so it’s key to choose one that suits your needs.

Memory foam contours to your body, providing personalized support and pressure relief—ideal for side sleepers or those needing extra stability, like during pregnancy.

Down-filled pillows offer a plush, moldable feel, perfect for anyone craving a softer, cushion-like texture.

Meanwhile, synthetic fill options are hypoallergenic, budget-friendly, and available in various firmness levels, making them an excellent choice for those with allergies or specific comfort preferences.

3. Match the Size to Your Sleep Style and Space

Body pillows come in various sizes, so pick one that aligns with your body size and bed space.

Taller individuals or those seeking full-body support may want a longer pillow, while petite sleepers or those with limited space can opt for shorter ones.

Take your bed size and how much room you like for sleeping into account, ensuring the pillow complements your space without overcrowding.

4. Select a Functional and Comfortable Pillow Cover

Your pillow cover matters for both hygiene and comfort. Choose a cover that’s easy to remove and wash, especially if you experience allergies—a hypoallergenic cover can help minimize allergens.

Additionally, ensure the material is soft against the skin yet durable enough to withstand frequent washes.

5. Consider Shape and Style

Body pillows come in various shapes beyond the standard straight design, including U-shaped, C-shaped, and J-shaped.

These options can provide targeted support for specific needs, like pregnancy support or relief for joint pain.

Think about whether a unique shape might better address your comfort needs, such as providing extra support for the back or between the knees.

6. Pay Attention to Temperature Regulation

Some body pillows offer cooling features, such as gel-infused memory foam or breathable cover materials, which are perfect if you tend to sleep warm.

Temperature-regulating materials can help maintain a comfortable sleep temperature and prevent overheating, so if you’re a warm sleeper, keep this factor in mind.

Conclusion

If you’ve never used a body pillow before, you may not realize just how comfortable they are. They protect your spine, back, and neck; plus, hugging a big pillow can reduce anxiety and stress at night. When choosing a body pillow shape, consider the size of your bed as well as any issues you want to address to get the best night’s rest. Need help choosing other pillow sizes for your room? Check out our pillow sizes guide.