Relvay makes a pregnancy pillow. We also tell you below when you should not buy one.
The short answer
The best way depends on the pillow you own. Name its shape, find the setup for that exact model, then set it up for side sleeping.
- First: match your pillow to a shape.
- Then: check the label, box card and product page.
- Test: one turn without rebuilding anything.
Start here: four steps for any pregnancy pillow
Name your shape, find its instructions, set it up for side sleeping, then test one turn. Most "this pillow does not work" nights come from skipping the first two.
- Name the shape. U, C, J or L, a long straight body pillow, a single wedge, or two wedges joined by a strap. The table below helps.
- Find the instructions for that exact model. Not a general video for "pregnancy pillows". Check the sewn-in label, the insert in the box, the product page and your order email.
- Set it up before you are tired. Do the first setup in daylight, lying on your side, with your normal head pillow in place.
- Test one turn. Roll to the other side the way you would at 3 a.m. If you have to sit up and rebuild, something in the setup is off.
Week 24, night 6
Erin had used her new C pillow for almost a week with the open side facing the wrong way. The long arm was behind her back, the curve was pushing her chin down, and her knees had nothing at all. "I watched three videos," she told her friend. "None of them had my pillow." The fix took one minute: the card in the box showed the curve goes at your head and the long arm between your knees. That night she slept until the alarm.
Which pregnancy pillow shape do you have?
Match the outline of your pillow to one row. Each shape has a different "right way in", and the common mistake is usually using it like a different shape.
| Shape | Usual setup on your side | What to look for in its instructions | Common mistake |
|---|---|---|---|
| U | You lie inside the U, one arm along your front, one along your back | Whether the closed end goes at your head or your feet | Head on the closed end when it was meant for your feet, or the reverse |
| C | Curve at your head, long arms in front and between your knees | Which side the open end faces | Long arm behind the back instead of between the knees |
| J or L | Hook at your head or neck, straight part along your front | Which way the hook points, and whether to switch it when you turn | Hook too high under the head |
| Long body pillow | Hugged along your front, top leg over it | Firmness and whether to fold it | Only the top half used, knees left bare |
| Single wedge | Under the bump or behind the lower back | Which edge faces your body | Thick edge pushed into the belly |
| Two wedges with a strap | One under the bump, one behind the back, strap under you | How to set the gap between wedges | Strap twisted, or gap set too wide |
Where do you find the instructions for your pillow?
Look in four places, in this order: the label, the box, the product page, the seller. One of them almost always has a setup picture.
- The sewn-in label. Usually brand, model name and care. The model name is what you search for next.
- The box or bag insert. Many setup diagrams are on a card people throw away with the packaging. Check the recycling.
- The product page. Search the exact model name. Look at the photos and any "how to use" video on the seller's own page, not a general one.
- Your order email. It links back to the exact listing, which helps if the brand sells several similar pillows.
- Ask the seller. If none of the above shows the setup, email them with the questions below.
What should you ask if there are no instructions?
Ask four specific questions with a photo of your pillow. Specific questions get specific answers.
- Which end or edge is meant to go at my head, and which toward my body?
- Is it designed to support the bump, the back, the knees, or several of these?
- Do I keep my own head pillow with it?
- Is anything adjustable, like a strap, a removable section or filling, and how?
Add the problem you are having in one line, such as "my head ends up too high" or "it moves away when I turn". That points the answer at your night, not a generic guide.
Why does the same pillow work for one person and not another?
Because a pillow only helps when its thick parts land where your body needs them. Height, bump size and bed all shift those points, so one setup does not fit everyone.
The goal for side sleeping stays simple. The NHS suggests supporting your bump and putting a pillow between your knees. Most setups also keep your head level on a pillow so your neck stays in line with your spine. Your shape's instructions tell you how that particular pillow gets you there.
There is no single best way to sleep with a pregnancy pillow. There is a best way to sleep with yours.
Ongoing or sharp hip, pelvic or back pain is something to raise with your midwife, OB-GYN or a pelvic health physical therapist. Setup advice is for comfort, not a treatment.
Frequently asked questions
What is the best way to sleep with a pregnancy pillow?
On your side, with the pillow set up the way its own instructions show for its shape. Most shapes aim to hold the bump, the back, the knees or a mix, while your head stays level on a normal pillow.
Which end of a C-shaped pregnancy pillow goes at my head?
Usually the curve goes at your head and the long arm goes in front of you and between your knees. Check your model's card or product page, since designs differ.
Do I still use my own pillow with a pregnancy pillow?
It depends on the shape. Wedges and strapped sets are used with your normal head pillow. Some U, C and J pillows are meant to hold your head themselves.
What if my pregnancy pillow came with no instructions?
Search the exact model name from the label on the seller's own page. If there is still nothing, email the seller a photo and ask which end goes where and what is adjustable.
If yours is the Relvay 3-Piece
If the pillow you own is the Relvay 3-Piece, here is its exact setup: one wedge under your bump with the thin edge toward your belly button, one behind your lower back, the strap flat under you, your normal pillow under your head. If you are still choosing a pillow, this is what the set looks like.
Two wedges for bump and back, joined by a flat strap, about as wide as your torso. Keep a regular pillow between your knees. $79.99, 90-day returns.
Erin's story is a composite based on real reviews and public posts from pregnant side sleepers. Names and details are changed.
