Side sleeping is the most common sleep position and for good reason. It can help reduce snoring, ease acid reflux and is often recommended during pregnancy. But one big problem with it is the alignment of the spine. When sleeping on your side, the head creates a gap between itself and the mattress that the pillow must perfectly fill. Too flat means you are looking down your neck. Too thick means it pushes your head up at an awkward angle. Either way you wake up sore.
Choosing the best pillow for side sleepers is not just a matter of comfort. It is a matter of protecting your cervical spine after every night. An ideal cervical pillow keeps your head, neck as well as shoulders in a neutral position. They get aligned so your muscles can relax completely rather than silently tolerating the pain all night long.
What Makes A Pillow Good For Side Sleepers?
Not every pillow is advisable for the side sleeper. Tips to consider before you buy:
Height: Loft is the height of a pillow when it’s been squished down by the weight of your head. Side sleepers typically require a medium to high loft or 4 to 6 inches. This helps to fill the space between the mattress as well as the side of the head. Width of shoulders also plays an important role. Wider shoulders usually demand a higher loft to keep the spine level.
Hardness: If the pillow is too soft, it will compress completely and provide little support. A medium firm pillow that stays in shape all night long is the best neck pillow for side sleepers. You want support that stays with you.
Fill Material: The fill material plays a major role in how a neck pillow feels and performs.
- Memory foam (solid): Offers good support and pressure relief by molding to the shape of your head and neck. Best for side sleepers looking for consistent as well as reliable support who don’t toss and turn during night.
- Shredded Memory Foam: Provides the contouring benefits of memory foam, but is adjustable and more breathable. A flexible choice for the majority of side sleepers.
- Latex: Latex is naturally responsive and resilient. Latex pillows bounce back quickly. It provides a supportive, firm lift without hard feeling. Great choice for those who prefer a more energetic atmosphere.
- Pillow Form: Side sleepers generally do well with standard rectangular pillows, but gusseted pillows, which have an additional panel of material along the edges to maintain the loft, are particularly beneficial as they don’t tend to flatten out throughout the night.
Some side sleepers also find contour shaped cervical neck pillows useful. As they are ergonomically shaped to cradle the neck as well as support the head at the right height.
The Relationship Between Your Pillow and Your Mattress
Your pillow as well as mattress both are responsible for a good night sleep. They both work as a system. A side sleeper on a very firm mattress will need a higher-loft pillow. As the mattress will not allow the shoulder to sink too much the side sleeper feels more comfortable.
On a softer, more contouring mattress, the shoulder gets sunk into the surface. This decreases the gap between your head as well as the bed. It means a slightly lower loft might be better for you.
If you have recently upgraded your sleep surface, reconsidering your pillow is quite worth it. The market has options for side sleeping pillows. The right mattress along with the right pillow can make a dramatic difference in how you feel each morning.
Common Mistakes Side Sleepers Make While Choosing a Pillow
Picking by softness alone: A pillow that feels ultra soft in the store often fails to perform under the weight of your head within hours. Focus on support rather than initial plushness.
Pillow height: Many folks just grab a regular pillow without even thinking twice about the height required. As a result they wake up with a stiff neck. In this case it is the height of your pillow that needs to be blamed.
Most pillows need replacing every one to two years. Over time the fill breaks down and compresses. Therefore the support gets reduced even if the pillow seems to be fine.
Using one pillow when two would help: Many side sleepers also find a second pillow between the knees helpful for alignment of the hips and lower spine. This simple addition can greatly reduce lower back discomfort.
If you have shoulder pain, the problem isn’t necessarily the pillow. It could be that your mattress isn’t giving you enough pressure relief at the shoulder joint.
How Can You Tell if Your Pillow is Working?
A good pillow for side sleepers can help you wake up without stiffness in your neck, shoulders as well as upper back. Here are a few quick checks:
- Your nose should be roughly in line with the center of your chest, not pointing up or down, when on your side. But the pillow shouldn’t be too hard in the wrong places, or it will put pressure in uncomfortable places on the ear or jaw.
- If it is flat within a few hours, it is not the right fill for you. But by morning you should retain most of its loft in your pillow.
- If you are not sure where to start, sleep science repeatedly recommends adjustable pillows, shredded foam or buckwheat pillow. As the most reliable option because you can customize the loft to your precise needs.
How to Care for a Pillow to Extend Its Life?
Even the best pillow won’t last longer when care is not taken of the pillow. Shredded foam and synthetic fill pillows are machine washable. Just check the care label as well as wash after every three to six months.
Solid foam and latex pillows usually need spot cleaning with regular airing out. A good quality pillow protector will keep allergens, dust mites as well as moisture from breaking down the fill too soon.
Getting the Right Fit for You
There is no one best pillow for all side sleepers. It is a matter of body size, shoulder width, firmness of the mattress and personal preference. The principles are the same for every pillow. Medium-to-high loft, adequate firmness and a durable fill material that holds its shape night after night.
We think great sleep begins with the right foundation. That means getting every layer of your sleep setup right from your mattress to your pillow. The great sleep begins with the right foundation. You deserve to wake up feeling truly rested. The right neck pillow is one of the easiest ways to do that.
