How to Sleep with a Body Pillow at Night

Sleeping with a body pillow can improve sleep posture, reduce pain, and enhance overall comfort. But how do you use it correctly? The best way to sleep with a body pillow depends on your sleep position and specific needs.

A comfortable body pillow can help you change your sleep position, promote spinal alignment, and alleviate pressure points. These pillows work with your mattress to increase support and improve your overall sleep quality (and thus your overall life quality).

Body pillows are especially great for side sleepers and stomach sleepers. Below, we’ll talk about why that is, as well as the best body pillow shapes and positions for each sleep style.

To get the best results from your body pillow, follow these steps:

1. Choose the Right Pillow – Select the shape that suits your sleep position (C, U, L, J, or rectangular).
2. Position the Pillow Correctly – For side sleeping, place it between your knees; for back sleeping, keep it under your knees or lumbar spine.
3. Adjust Your Sleeping Posture – Avoid twisting your spine or hunching forward.
4. Maintain Your Pillow – Use a washable cover and fluff it regularly to maintain its shape.

Back Sleepers

Back sleepers need support in the natural curves of the spine (especially underneath the cervical spine—the curve of the neck). To accomplish this, back sleepers should choose a body pillow that curves around to go underneath the gap where the neck is and either under the lumbar region (lower back) or under the knees. Alternatively, a wedge pillow can provide the support that a back sleeper needs.

If you’re a back sleeper, you can also get this kind of support by using two pillows for back sleeping instead of a body pillow. Use a chiropractic neck pillow (also called a contour pillow) to support your cervical spine. Combine this with a bolster pillow under your knees to align your lumbar region.

Using a body pillow under the knees can help prevent lower back pain by reducing pressure on the lumbar spine. For extra neck support, combine your body pillow with a contour or memory foam pillow under your head. This ensures your cervical spine remains in a neutral position while you sleep.

Additionally, back sleepers who experience snoring or mild sleep apnea may benefit from placing a wedge-shaped body pillow under their upper back to elevate their torso slightly. This position can improve breathing and reduce airway obstruction during sleep.

SEE ALSO: Best Mattresses for Back Sleeping

Side Sleepers

Side sleepers need vertical support (meaning support that rises up from the bed). If you don’t use a pillow for side sleeping between your arms and knees, your shoulders and hips won’t get the support they need, and both your spine and pelvis could fall out of alignment.

You’ll need a thick body pillow to lay your top arm on and put between your legs to keep your hips in a neutral position. If you’re a pregnant individual you’ll also want a body pillow for pregnancy, meant to support your growing belly and back as you lie on your side.

Side sleepers would do well with just about any pillow shape, depending on their style of side sleeping.

Log sleepers need a curved pillow like a C or J-shaped pillow to curl around between the knees, while fetal position sleepers can use a plain rectangular or U-shaped body pillow because they’ll bend their knees around it.

Side sleeping with a body pillow can also reduce pressure on the shoulders and prevent arm numbness. By keeping the top arm supported, a body pillow prevents the shoulder from collapsing forward, which can cause discomfort or misalignment. Also, using a cooling body pillow can help hot sleepers stay comfortable throughout the night.

For side sleepers, the thickness of the body pillow is crucial. A pillow that is too thin won’t provide enough support, while one that is too thick may push the spine out of alignment.

SEE ALSO: Best Mattresses for Side Sleeping

Stomach Sleepers

If you’re going to sleep on your stomach, you’ll need support under your pelvis to keep it from sinking into the mattress and causing lower back pain. Two thin, flat pillows—one under your head and one under the hips—will help keep your spine aligned.

However, you should keep in mind stomach sleeping is the least healthy sleep style because it twists the neck and over-extends the lumbar region, meaning the best thing stomach sleepers can do with a body pillow is use it to help change their sleep position.

Use a thick rectangular or L-shaped pillow and tilt your body onto it to prevent you from turning onto your stomach during the night. These types of body pillows can help you train yourself to sleep on your side and help you sleep better with lower back pain.

Stomach sleepers should aim to use a body pillow gradually to train themselves into a side-sleeping position, which is much better for spinal health.For stomach sleepers who struggle with neck strain, using a thinner, adjustable body pillow can help reduce discomfort. 

Placing the pillow diagonally under the torso can create a slight incline, allowing a more neutral head position and reducing pressure on the spine. Over time, this technique can help stomach sleepers transition to healthier sleep positions, such as side sleeping.

SEE ALSO: Best Mattresses for Stomach Sleeping

What is a Body Pillow?

The answer to the question ‘What is a body pillow?‘ is complicated by the different varieties of body pillows that can serve different purposes. A body pillow is a long, versatile pillow designed to provide full-body support, promote better spinal alignment, and enhance overall sleep comfort. Some are meant as general-use pillows, while others can serve as pregnancy pillows for extra support and comfort.

Unlike standard pillows, which focus on head and neck support, body pillows cater to your entire body, making them especially beneficial for side sleepers and anyone looking to alleviate pressure points or improve posture while sleeping.

Incorporating a body pillow into your nightly routine can improve your sleep quality over time. Whether you’re placing it between your knees to align your hips or hugging it for extra comfort, regular use helps train your body for better sleep posture. Remember, consistency is key to fully enjoying the benefits of your body pillow.

To prolong the life of your body pillow and maintain hygiene, always use a removable and washable cover. Covers protect the pillow from sweat, oils, and dirt, making it easier to keep clean. Choose a cover made of breathable and soft fabrics like cotton or bamboo for added comfort.

SEE ALSO: Best Murphy Bed Mattress

Body Pillow Shapes

The best body pillows come in many different shapes, and the best body pillow for you depends on your sleep position as well as your preferences.

Body pillows come in a variety of shapes, including rectangular, cylindrical, C-shaped, U-shaped, and more, each serving specific purposes. Whether you need a pillow to hug, support your back, or cradle your growing belly during pregnancy, there’s a body pillow designed for you.

1. Rectangular

Rectangular body pillows, sometimes called I-shaped body pillows, are just really long, regular pillows. A standard pillow is 26 inches long, while a rectangular body pillow is 54 inches long.

The rectangular body pillow is good for sleepers who want a little bit of extra back support or a pillow to hold onto as they sleep. It’s long enough for many sleepers to rest their head on end and slip the other end between their knees.

To use a rectangular body pillow, position it so your arms and knees can hug the pillow close. However, don’t throw your leg so far over the pillow that it can cause further discomfort.

2. Cylindrical

A cylindrical body pillow is straight like a rectangular pillow, though it is curved so it doesn’t lie flat like a regular pillow. Cylindrical pillows are excellent for sleepers who want to hold onto a body pillow at night, as well as sleepers who want a supportive pillow to slip between their knees.

To use a cylindrical body pillow, wrap your arms around the pillow and slip one end in between your legs.

3. C-Shape

C-shaped body pillows curve around the body and have an opening at the side. These make great pregnancy pillows because they can either curl around to press against your back or support your belly. A C-shaped pillow is also good for sleepers who want to feel like they’re being hugged as they drift off to sleep, while also hugging a body pillow.

To use a C-shaped body pillow, you should place it lengthwise and slip inside the middle of the C. Many sleepers prefer to use the inward curve of the C for back support, but some prefer to have it wrapped around their front.

4. U-Shape

U-shaped body pillows curve around your body like a horseshoe, leaving a gap at your feet and offering you equal support on both sides. They are a popular choice of pregnancy pillow, as the curve of the U can serve as a head pillow while the prongs provide stomach and back support for a side sleeper. However, because of the way this pillow design takes up space, sleepers will need to make sure they have a comfortably large mattress for pregnancy.

To use a U-shaped body pillow, set it up lengthwise on your bed so you can rest your head on the curve of the U. One of the legs of the U can be hugged with your arms and knees.

5. L-Shape

L-shaped pillows look like a rectangular body pillow with a standard pillow sewn to one end, giving it an L-shape. Sleepers tend to use the shorter leg as a head pillow and the longer prong as front or back support. These pillows are great for all kinds of side sleepers as well as stomach sleepers looking to change their sleep position.

To use a L-shaped body pillow, place it on the pillow lengthwise so the shorter end can serve as a head pillow. The longer prong can be used as back support or as arm and leg support.

6. J-Shape

Some people put these in the C-shape category because J-shaped pillows have a gap in their sides, but their curve isn’t as tight, and they have a long length of straight pillow before they curl at both ends to support your head and knees. These make good alternatives for tall sleepers looking for a C-shaped pillow.

To use a J-shaped body pillow, rest the head and neck on the curve of the J. Many use the long leg of the J as a pillow for the arms and knees, though you could also use it as back support.

SEE ALSO: Bed Pillow Sizes Guide

Benefits of Sleeping with a Body Pillow

Body pillows go beyond just minimizing the number of pillows you sleep with, and they can significantly improve your sleep

quality and overall well-being. When used correctly, they promote better posture, reduce discomfort, and even aid in relaxation. Here’s how sleeping with a body pillow at night can enhance your sleep experience.

1. Keep Everything Aligned Properly at Night

One of the primary benefits of a body pillow is its ability to keep your body properly aligned while you sleep. By supporting the spine, hips, and shoulders, it ensures your body remains in a neutral position, reducing stress on joints and muscles. 

This alignment prevents discomfort and relieves pressure points, particularly for side and stomach sleepers who are prone to misalignment. 

Maintaining proper posture during sleep can help reduce back pain, prevent stiffness, and improve overall comfort, allowing you to wake up feeling refreshed and pain-free.

Pregnant individuals often struggle with sleep due to back pain, pelvic pressure, and an expanding belly. A body pillow provides much-needed support to cradle the stomach, reduce lower back strain, and improve overall sleep comfort.

2. Easier Relaxation and Calmer Sleep

Hugging and feeling like you’re being hugged are linked to greater mental health overall. For example, a 2013 study observedVerified Source National Library of Medicine (NIH)World’s largest medical library, making biomedical data and information more accessible.View source that hugs were linked to reduced cortisol levels.

Plus, holding onto a body pillow can keep you from shifting in your sleep, particularly if you go for a body pillow shape that enfolds the body like a C-shaped or U-shaped pillow does. As a bonus, the way these types of body pillows sandwich the body can make it easier to drift off to sleep, providing just a light touch of pressure and contact to relax the body.

A body pillow acts like a natural stress reliever, offering the same soothing effect as a weighted blanket. This deep-pressure stimulation helps calm the nervous system, making it easier to fall and stay asleep.

Using a body pillow provides the perfect amount of comfort and gentle support, which can make a huge difference in your quality of sleep. When your body is fully supported and held comfortably, the brain receives fewer signals of discomfort, helping you stay in a restful state longer.

In turn, this deeper and more continuous sleep helps promote overall well-being, leaving you feeling more refreshed in the morning.

3. Stabilize Your Head at the Right Height

A body pillow helps stabilize your head at an optimal height, which is crucial for spinal alignment and reducing strain on the neck. 

Unlike standard pillows, body pillows provide consistent support for the head, neck, and shoulders, minimizing the risk of waking up with aches or stiffness. This feature is especially beneficial for those who experience neck pain or have trouble finding the right pillow height. 

By keeping your head comfortably supported throughout the night, a body pillow promotes better posture and ensures you wake up feeling rested and pain-free.

Choosing a body pillow with the right loft (height) can prevent common issues like neck cramping and headaches caused by poor head positioning while sleeping.

4. Stop Your Nighttime Tossing and Turning

Tossing and turning during the night disrupts your sleep and can leave you feeling restless in the morning. A body pillow can help stabilize your sleeping position by providing a comforting and supportive structure to hold or hug. This reduces the urge to shift positions frequently, promoting deeper and more restorative sleep. 

By cradling the body and alleviating pressure points, a body pillow helps you stay comfortable in one position for longer periods. Whether you’re a side sleeper or transitioning from stomach sleeping, a body pillow encourages better sleep habits and reduces nighttime disturbances.

This is especially helpful for individuals who suffer from restless legs syndrome (RLS) or anxiety, as hugging a body pillow can provide a grounding sensation that helps minimize involuntary movements and nighttime awakenings.

People with arthritis, fibromyalgia, or other chronic pain conditions can benefit from a body pillow by reducing joint pressure and providing gentle support to achy areas.

4. Aid Your Blood Circulation and Blood Flow

Proper circulation is essential for a good night’s sleep, and a body pillow can help improve blood flow by relieving pressure on key areas of the body. 

Placing a body pillow between your legs aligns your hips and pelvis, reducing compression and promoting smoother blood circulation. This is particularly beneficial for pregnant individuals or those who experience swelling in their legs. 

By ensuring even weight distribution and reducing strain on blood vessels, a body pillow supports better circulation, helps reduce discomfort, and ensures you wake up feeling more rejuvenated and less tense.

Elevating the legs slightly with a body pillow can also help reduce varicose veins, swelling, and muscle fatigue, making it an excellent choice for those who stand for long hours during the day.

5. Train Yourself for Better Side Sleeping

If you’re trying to train yourself to sleep on your side, such as relieving sleep apnea by using the position to keep your airway clear, a body pillow can make the switch to a new sleep style easier. Aside from easing breathing conditions and minimizing snoring, side sleeping can also be one of the best positions to manage other conditions like acid reflux.

Even if you’re a dedicated side sleeper, a body pillow can make the position more comfortable. Sleeping on your side with a body pillow between your knees can help maintain a healthy spine alignment.

Using a C- or U-shaped body pillow can also help prevent you from rolling onto your back or stomach during the night, reinforcing a healthier side-sleeping posture.

In addition to its circulation benefits, a body pillow can help relieve pressure on sensitive areas such as the knees and hips. If you’re someone who experiences joint discomfort or stiffness, placing the body pillow between your knees when side sleeping can reduce the strain these areas experience from direct contact with the mattress.

This extra cushioning and support can help minimize soreness and contribute to a more comfortable sleeping experience. Side sleeping with a body pillow can help open up the airways, reducing snoring and symptoms of mild obstructive sleep apnea.

This is because a body pillow prevents you from rolling onto your back, which can worsen breathing issues.

Body Pillow Fill Materials: Which one is best?

Below are the common types of body pillow fillings and their characteristics:

• Memory Foam: Known for its contouring ability, memory foam adapts to your body shape, providing excellent support and pressure relief. It’s ideal for individuals with joint pain or those needing extra support for spinal alignment.
• Down: Soft and luxurious, down is made from the fine feathers of ducks or geese. It offers a plush feel and is perfect for those who prefer a lightweight and fluffy pillow. However, it may lack the firmness required for some sleepers.
• Latex: Naturally breathable and durable, latex provides firm yet responsive support. It’s an excellent choice for maintaining spinal alignment and is resistant to allergens, making it a great option for allergy-prone individuals.
• Down Alternatives: These synthetic materials mimic the softness of down but are hypoallergenic and more affordable. They offer a plush feel without compromising on comfort, making them a good option for budget-conscious buyers.
• Air: Adjustable air-filled body pillows allow you to customize the firmness by adding or removing air. These are lightweight and versatile, though they may not provide as much contouring as foam or down.
• Natural Wool: Wool is naturally temperature-regulating, keeping you warm in winter and cool in summer. It’s firm, moisture-wicking, and hypoallergenic, making it a great choice for sleepers seeking a natural and sustainable option.
• Cotton: Cotton-filled pillows are breathable, soft, and hypoallergenic. They are a sustainable, natural option but may not offer the contouring or firmness of foam or latex. Cotton pillows are best for those prioritizing light support and eco-friendliness.

When choosing a body pillow, organic and natural materials like wool or cotton are the best options.

Since you spend a significant amount of time in close contact with your pillow, it’s essential to select a material that is both comfortable and safe. Natural wool and cotton are breathable, hypoallergenic, and eco-friendly, ensuring a healthier and more enjoyable sleep experience.

When picking the best body pillow for your needs, consider these factors:

• Sleep Position – Side sleepers should opt for C- or U-shaped pillows, while back sleepers benefit from rectangular or wedge-shaped pillows.
• Material Preferences – Memory foam offers contouring support, while down alternatives provide a softer feel.
• Firmness & Height – Choose medium to firm pillows for spinal alignment and adjustable fills for customizable comfort.
• Size & Space – If you share a bed, a compact J- or L-shaped pillow may work better than a large U-shaped pillow.

Saving on a New Body Pillow

While not the most expensive sleep accessory, buying a body pillow can still cost a fair amount of money due to their larger size. You can usually save greatly by shopping the year’s big mattress sales:

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• Best Memorial Day Mattress Sales
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FAQs

1. What’s the best body pillow material?

There are tons of great materials out there, and the “best” one for a pillow depends on your preferences. If you want a durable pillow with a lot of support and contouring power, go for latex foam or memory foam.

If you want a squishy,flexible feel of a soft pillow, choose goose down. If you want cooling natural materials, cotton and buckwheat are both good choices, as is shredded foam. And if you’re looking for a budget-friendly body pillow, microfiber is a great affordable option.

2. Is it good to use a body pillow while sleeping?

Yes, sleeping with a body pillow can offer several benefits, especially for people with certain sleep needs or those dealing with pain. For side sleepers, a body pillow helps align the spine and hips, which can reduce pressure on the shoulders and lower back. 

Pregnant women often use body pillows to provide extra support and alleviate discomfort. Additionally, body pillows can help relieve tension in the body by supporting the neck, back, and legs. Overall, they promote better sleep posture, reduce pain, and enhance comfort.

3. What material is best for a pillowcase?

The best material for a pillowcase depends on personal preference, but common choices include:

• Cotton: Soft, breathable, and easy to care for.
• Silk: Gentle on skin and hair, reducing friction and preventing hair breakage.
• Linen: Cool and breathable, great for warmer climates.

4. Can a body pillow improve sleep posture and reduce pain?

Yes! A body pillow designed for ergonomic spine support can enhance sleep posture, relieve back pain, and reduce pressure points. Side sleepers benefit from hip alignment, while back sleepers can use a body pillow to maintain spinal neutrality.

5. How to use Body Pillows generally?

1. Tucking it under your back: If you’re a back sleeper, this method works well. You can position the body pillow diagonally behind your back, letting your hips, legs, and arms rest on top of it. This helps alleviate pressure on the shoulders and hips.
2. Resting with one leg alongside the pillow: Similar to the first method, but instead of tucking the pillow between your legs, you sleep with your bottom leg straight along the side of the pillow. This provides a variation for those who don’t prefer resting weight on their legs.

Additionally, body pillows can be used off-label for support during work or while watching TV, or even as a prop for pillow forts with kids. Just choose a pillow that aligns with your specific sleep needs for maximum benefit.

6. When to Start Using A Body Pillow?

You can start using a body pillow at any stage of life when you feel the need for extra comfort or support during sleep. Many people turn to body pillows when they experience discomfort, such as back or joint pain, or if they’re adjusting to a new sleeping position. Side sleepers, in particular, benefit from body pillows early on, as they help maintain spinal alignment and prevent pressure points.

Pregnant individuals often find body pillows indispensable during the second and third trimesters, as these pillows provide essential support for the growing belly, lower back, and hips. 

Even if you’re not dealing with pain or pregnancy, a body pillow can improve overall sleep quality by reducing tossing and turning, promoting relaxation, and creating a cozy, supportive sleep environment. The best time to start using one is whenever you’re ready to prioritize better sleep and physical well-being.

7. How to use a body pillow to relieve shoulder pain?

Using a body pillow can alleviate shoulder pain by providing extra support and alignment. For side sleepers, hugging the pillow or placing it between your knees can keep your spine aligned, reducing strain on your shoulders. 

If you sleep on your back, tucking the body pillow under your arm or resting it diagonally behind your back can help keep your shoulders in a neutral position, minimizing pressure and pain.

8. Does using body pillows help with anxiety?

Yes, body pillows can provide comfort and a sense of security, which may help alleviate anxiety. The gentle pressure from hugging the pillow or having it rest against your body can have a calming effect, similar to deep pressure stimulation, which is known to reduce anxiety in some individuals.

9. Can my bed pillow be used as a body pillow?

Technically, you can use a regular bed pillow as a body pillow, but it’s not the most effective option. Body pillows are designed to provide long, consistent support along the entire body, helping with posture and alleviating pressure on the spine and joints. A standard bed pillow is shorter and may not offer enough support for your entire body, which could lead to discomfort. 

If you’re looking for proper support, especially for side sleeping or to reduce pain, investing in a body pillow is a better choice. That said, in a pinch, a regular pillow can be used temporarily if you just need a bit of extra cushioning.

10. How often should I wash my body pillow?

A body pillow’s material determines whether you even can wash your pillow at all. Down and solid foam fills are not machine-washable, so you’ve got to take them to the dry cleaner. Many body pillows are also simply too large to squeeze inside a conventional washing machine, and you may need to inquire about industrial washing machine at a laundromat.

Regardless of pillow material and size, you should clean your body pillow once every 3 to 6 months. You can reduce the frequency with which you’ll need to clean your pillow by using a pillowcase or removable cover and washing it at least once a week, along with your sheets. Before you wash it for the first time, we suggest reviewing the care label’s laundry symbols.

11. Can I just use a king size pillow as a body pillow?

The short answer is no—not unless you’re short and simply seeking a pillow to hug, that is. Rectangular body pillows are a full 54 inches long to accommodate the length of the average human body. Meanwhile, king pillows are only 36 inches long, too short to support most bodies.

If you’re an inch or two taller than 5 feet, you might be able to get away with combining a king pillow for your body with a standard pillow for your head. If you’re any taller, you’ll need a full-length body pillow.

12. Will a body pillow help my back pain?

Yes! Body pillows shore up the support offered by your mattress, and they do a better job of promoting proper spinal alignment than a mattress alone. Side and stomach sleepers especially need the support offered by a body pillow, side sleepers because they need lofty support to help keep their shoulders and hips neutral, and stomach sleepers because they need help to tilt towards their sides.

13. Are body pillows good for pregnancy?

Body pillows can be great for keeping pregnant women comfortable throughout their pregnancies, particularly if a pregnant person isn’t used to sleeping on their side. Body pillows for pregnancy are C-shaped or U-shaped to support your entire body and cradle you where you need it most. Flexible full body pillows can also help eliminate the need for multiple pillows by curving around you and sitting where you need them.

Bottom Line

The right body pillow can offer you a good night’s sleep no matter your sleep position. Not only can using a body pillow help alleviate pain, but their added support can help increase blood circulation and relieve sleep apnea symptoms.

Many individuals also use a body pillow for pregnancy to support a growing belly.

When shopping for a body pillow, it’s good to look for one with the protection of a warranty. Body pillows are usually quite a significant investment due to their size, so you’ll want the security of a warranty to protect your purchase.