How to Make Your Bed More Comfortable During Pregnancy

If you’re waking up uncomfortable, it’s not because you’re “doing it wrong.” Pregnancy changes where your body wants support—often your hips, lower back, belly, and sometimes even your digestion. The good news is that you can usually make a quick difference by adjusting your sleeping position, then your pillow placement, and finally the feel of your mattress.

Start with the right sleeping position: side-lying and spine support

Most people feel best on their side during pregnancy. The main goal is simple: support your body so your spine isn’t working overtime all night.

Here’s what to aim for:

• Side-lying (usually your left or right side)
• Your hips and shoulders supported so you don’t twist
• A position where your belly is supported instead of hanging forward
• A spine that feels “lined up,” not pulled or curved in an odd way

Even if you can’t stay perfectly still all night, starting in a comfortable position helps you settle faster and wake up less.

Safety note: Try not to stack pillows in a way that forces your body into an awkward bend. If your clinician has told you to avoid certain positions, follow their advice.

Pillow placement that targets common pregnancy discomfort (between knees, under abdomen, against lower back)

You can buy pregnancy pillows, but regular pillows can work just as well. The idea is to give support exactly where you usually feel it first.

To reduce discomfort and pain, you can place a pillow:

• Between your knees

This helps keep your hips from pulling apart and may ease pressure in your lower back.

• Against your lower back

This supports your natural curve and can reduce that “tight” feeling along your spine.

• Beneath your abdomen

Supporting your belly can make side sleeping feel more natural.

If you’re not sure where to start, pick one area that’s bothering you (knee/hips, lower back, or belly) and build your setup around that.

Quick “pick your pain” guide

• Sore hips or back? Start with a pillow between knees.
• Low back feels strained? Add one against your lower back.
• Belly feels heavy or pulls forward? Add one beneath your abdomen.

How to set up your bed for side sleeping at night (step-by-step setup)

Below are two setups you can copy tonight. They’re meant to help you get comfortable without needing special gear.

Setup A: Side-sleep “spine + hip support” (good first try)

1. Choose your side and lie down naturally.
2. Put a pillow between your knees.

The pillow should fill the gap between your thighs so your top leg isn’t hanging forward.

1. Slide a pillow (or folded blanket) behind you at your lower back.

Aim to “support the curve,” not push you upright.

1. If your belly feels in the way, tuck a pillow beneath your abdomen.

Adjust until it feels like it’s holding your weight.

1. Bring your top arm forward and rest it on a pillow so your shoulders stay relaxed.

Try staying in this setup for 5–10 minutes. If you feel yourself shifting right away, adjust one support point at a time, usually the knee pillow height or the lower-back placement.

Setup B: Side-sleep “belly support + softer landing” (for belly pressure)

1. Lie on your side.
2. Add a pillow beneath your abdomen first.

This is the anchor. Once your belly feels supported, the rest is easier to dial in.

1. Place a pillow between your knees.
2. Add a lower-back support pillow if you need it.
3. If the mattress feels too firm, use a quick mattress tweak (see the topper section below), since pillows can only help so much if you’re sinking or bouncing.

Try this tonight: Start with Setup A or B, then adjust only one thing after you test it. Small changes make a big difference when you move one piece at a time.

Pregnancy pillow vs wedge vs regular pillows: what to try first

Your best option depends on what discomfort you’re dealing with.

Regular pillows (fast, cheap, and often enough)

Start here if you want to try something right away.

• Works for between-knees, lower-back, and beneath-abdomen support.
• You can mix and match shapes and sizes.

Pregnancy pillow (built for the job)

A pregnancy pillow is designed to help you stay in a supported side position. It can reduce how much you need to rearrange pillows during the night.

If you keep waking up and restacking pillows, it may be worth trying.

Wedge (helpful if you want a gentle incline)

A wedge can help you sleep at a slight angle. That can be especially useful if you’re dealing with issues like heartburn (more on that later).

What to try first (simple order)

1. Regular pillows with targeted placement (knee / lower back / abdomen)
2. If it’s still not working, try a pregnancy pillow or wedge
3. If your mattress feels off, add a foam or memory foam topper (next sections)

Make your mattress feel softer: foam or memory foam topper and cushioning tricks

Sometimes the problem isn’t your position. It’s that your mattress doesn’t give you the right “sink” where you need it most. You can fix that without changing beds.

Add a foam or memory foam topper

A foam or memory foam topper adds cushioning, so pressure on your hips and shoulders feels less intense.

What to look for in plain terms:

• It should feel comfortable, not like you’re getting stuck.
• It should still let you settle into your side position comfortably.

Cushioning tricks that don’t require buying anything big

If you don’t want to add a topper yet, you can soften the area you’re pressing into using what you already have.

Two comfort setups people use:

• Use folded blankets/duo-style layering under hips and shoulders to add comfort where you need it.
• Place a thick doona or blanket folded under your hips and shoulders, then put your fitted sheet over it.

The second option is especially helpful if your mattress is firm or uneven. The goal is straightforward: you’re changing the “landing” surface without overhauling your entire bed.

Layering hacks: thick doona/blanket folds under hips and shoulders

If you want more comfort right away, layered cushioning is a practical move.

Here’s the basic version:

1. Put a thick doona or blanket on the mattress.
2. Fold it so it supports under your hips and shoulders (the areas that take the most pressure on your side).
3. Smooth it out so you don’t end up with hard creases.
4. Add your fitted sheet on top.

Why this works: it creates a softer “zone” where your body needs it most. It can also make your pillow placement feel more effective because you’re not fighting the mattress itself.

Try this tonight: If you can, test this layering on one side first. Lie down and notice whether your hips and shoulders feel less pressure. Then adjust the folds if needed.

Trimester-by-trimester comfort adjustments (first, 2nd, and 3rd trimester)

Your comfort needs can shift as your pregnancy goes on. Use this as a simple way to adjust so you’re not stuck with one setup that stops working.

First trimester: keep it simple and focus on support

Early on, many people feel discomfort from nausea-related sleep changes, general body soreness, or simply not finding a steady position.

What to do:

• Stick with side-lying
• Use pillow between knees for hip support
• Add lower-back support if your back feels strained

If you’re waking up uncomfortable, it’s often because your hips or belly aren’t being held in place.

2nd trimester: adjust as your body starts to take up more space

In the 2nd trimester, your belly often grows enough that your side position can feel different.

What to do:

• Keep between-knees support
• Add beneath-abdomen support so your belly feels cradled
• Use a lower-back pillow if your spine feels pulled

This is a good time to try a pregnancy pillow if you’re constantly adjusting pillows. The goal is still to stay on your side with supports that prevent twisting.

3rd trimester: comfort becomes more specific (and you may need more setup)

As your belly and body weight shift, you may need extra support points, not fewer.

What to do:

• Prioritize beneath-abdomen support
• Keep pillow between knees (hips often complain more late in pregnancy)
• Add lower-back support
• Consider a pregnancy pillow or wedge if regular pillows aren’t keeping you comfortable through the night

If you’ve been searching for sleeping position during pregnancy 3rd trimester, this is often what people end up with: stable side sleeping with targeted support so you’re not rotating or compressing in the same spot all night.

If heartburn is an issue: sleeping propped up

Heartburn can make lying flat feel miserable. If that’s what you’re dealing with, try a more upright setup.

One approach is:

• Sleep propped up in a recliner

That changes the angle, which can make acid less likely to cause trouble. If you don’t have a recliner, think in terms of a slight incline, but the clearest option for heartburn is still using the recliner.

Try this tonight: If heartburn wakes you, switch to a propped-up position and see whether it reduces that late-night burn.

Quick troubleshooting: what to change if you still can’t get comfortable

If a setup doesn’t feel right, don’t overhaul everything. Fix one thing at a time.

Try these changes in order:

• Your knee pillow feels off:

Move it slightly up or down. A small change can shift hip alignment a lot.

• Your lower back still aches:

Add a bit more support behind your lower back or adjust the pillow height.

• Your belly doesn’t feel supported:

Slide the pillow beneath your abdomen and adjust until it feels like it’s holding your weight.

• You’re waking up because you roll:

You may need a pregnancy pillow or more supportive layering so your body stays in place.

• Your mattress feels too firm:

Add a foam or memory foam topper, or try the thick folded blanket/duo layering under hips and shoulders.

• You feel too “squished” or stuck:

Ease up on extra padding. Too much softness can make you sink unevenly. Adjust until it feels supportive, not engulfing.

And remember: comfort isn’t one perfect position. It’s a routine your body can handle all night.

When to ask a clinician for help with sleep discomfort

Comfort changes help most people, but sometimes sleep problems are a sign you need extra support.

Reach out to your clinician if:

• Your pain is severe or getting worse
• You’re not sleeping at all, or you can’t find relief despite trying
• You have ongoing symptoms like significant heartburn even after trying a propped-up option
• You feel worried, anxious, or stuck in a loop of sleepless nights

A clinician can also make sure nothing else is going on and help you figure out what’s safe for your situation.

Quick “try one tonight” bed setup plan

Pick one of these and test it tonight:

1. Setup A (spine + hip support): pillow between knees + support behind lower back + optional pillow beneath abdomen.
2. Setup B (belly support): pillow beneath abdomen first + between-knees pillow + lower-back support if needed.
3. If heartburn is the main issue: sleep propped up in a recliner.
4. If your mattress feels too firm: add a foam or memory foam topper, or try the thick folded doona/blanket under hips and shoulders with your fitted sheet on top.

Try one setup tonight, then adjust based on what feels best. If you want, note what changed and what helped so you can keep refining your comfort routine.