The best pillows for side sleepers fill the gap between your ear and shoulder
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- Solid latex pillow, medium to high loft. Best for: Side sleepers who want steady height and sleep warm. See options on Amazon
- Adjustable shredded memory foam pillow. Best for: People who do not know their ideal loft yet. See options on Amazon
- Cervical contour memory foam pillow. Best for: Side sleepers who also lie on their back. See options on Amazon
- Buckwheat hull pillow. Best for: Side sleepers who like a very firm, moldable pillow. See options on Amazon
- Queen-size medium firm pillow. Best for: Side sleepers who shift around a lot. See options on Amazon
What a side sleeper's pillow has to do
When you lie on your side, your shoulder lifts your head well above the mattress. The pillow's job is to fill that gap so your neck stays straight. Cleveland Clinic puts the goal simply: keep the neck level with the mattress, not tilted up or down.
The Sleep Foundation says most side sleepers need medium to high loft and that a medium to medium firm pillow is ideal. A pillow that is too soft lets your head sink so far that the pillow can press against your mouth. One that is too tall bends your neck toward the ceiling.
How to find your loft
Loft is the pillow's height when your head is on it, not the height in the bag. The Sleep Foundation defines low loft as under 3 inches, medium as 3 to 5 inches, and high as over 5 inches. For side sleepers it gives three rules of thumb:
- Start at 4 inches. Most side sleepers need a pillow at least 4 inches thick.
- Broad shoulders need more. If your shoulders are broad, you may need over 6 inches.
- A soft bed needs less. If you sink deeply into your mattress, even 4 inches may be too high.
Body weight changes the math too. The Sleep Foundation says people over 230 pounds are more likely to compress a pillow significantly, so a firmer one may hold height better, while people under 130 pounds compress them less. Cleveland Clinic adds that a firmer mattress calls for a thicker pillow and a memory foam topper or pillow-top calls for a thinner one.
Which fill fits which side sleeper
| Fill | Good for | Trade-off |
|---|---|---|
| Solid latex | Steady height, cooler sleep. The Sleep Foundation says side-sleeping testers often find latex more supportive because it does not sink as deeply. | Not for latex allergies. Cannot be machine washed. |
| Solid memory foam | Close contouring and pressure relief | Traps heat, usually hand wash only |
| Shredded foam or latex | People unsure of their loft: add or remove fill | Shifts in the night; Cleveland Clinic says it can lose stability for side sleepers |
| Buckwheat | Firm, moldable, adjustable by adding or removing hulls | Heavy and rustles |
| Down or feather | Soft feel. The Sleep Foundation says feather pillows sleep very cool. | Cleveland Clinic says feather pillows cause the most neck pain because they give little neck stability |
| Polyester fiberfill | Light, washable | The Sleep Foundation says it clumps and wears out quickly |
Size and replacement
Pillow size changes how much room you have to move, not how high it is. The Sleep Foundation lists standard as 20 by 26 inches, queen as 20 by 30 inches and king as 20 by 36 inches. Side sleepers who curl up or shift often may like the extra width of a queen.
It also says most pillows need replacing after one to two years. Polyester fiberfill tends to wear out within a year, while a good latex pillow can last three or four years. If you fold your pillow in half to make it high enough, it is already too flat.
Find the right page for your situation
- Neck pain on waking: pillow for side sleepers with neck pain.
- Need more support: firm pillows for side sleepers.
- Sore shoulder: pillow for side sleepers with shoulder pain.
- Sleep warm: cooling pillows.
- Hips ache: a knee pillow or a body pillow.
What to look for when you buy
Solid latex pillow, medium to high loft
Best for: Side sleepers who want steady height and sleep warm
The Sleep Foundation says side-sleeping testers often find latex more supportive because it does not sink as deeply, and Cleveland Clinic says latex sleeps cooler than memory foam.
Watch out: Skip it if you have a latex allergy. It cannot go in the washing machine.
See options on AmazonAdjustable shredded memory foam pillow
Best for: People who do not know their ideal loft yet
Shredded fill lets you take some out or add it back until your neck is level, which is useful if you have broad shoulders or a soft mattress.
Watch out: Fill moves around. Plump it back into shape and recheck height every so often.
See options on AmazonCervical contour memory foam pillow
Best for: Side sleepers who also lie on their back
Cleveland Clinic says contour pillows work best for most people, with the higher side supporting the neck when you lie on your side.
Watch out: Fixed height. If it does not match your shoulder width, it will not suit you.
See options on AmazonBuckwheat hull pillow
Best for: Side sleepers who like a very firm, moldable pillow
The Sleep Foundation notes most buckwheat pillows can be adjusted for loft by adding or removing hulls.
Watch out: Heavy and noisy when you move.
See options on AmazonQueen-size medium firm pillow
Best for: Side sleepers who shift around a lot
A queen pillow is 20 by 30 inches against 20 by 26 for a standard, which gives more surface as you move.
Watch out: Needs a queen pillowcase.
See options on AmazonQuestions people ask
- What type of pillow is best for side sleepers?
- A medium to medium firm pillow with enough loft to keep your neck level, usually 4 inches or more. Latex, solid memory foam, buckwheat and adjustable shredded fills hold height well.
- How thick should a pillow be for a side sleeper?
- The Sleep Foundation says at least 4 inches for most side sleepers, over 6 inches for broad shoulders, and possibly less than 4 inches if you sink deeply into a soft mattress.
- Should side sleepers use a soft or firm pillow?
- Medium to medium firm for most. A soft pillow lets your head sink too low, and the Sleep Foundation says one that is too firm may cause painful pressure points.
- How often should I replace my pillow?
- The Sleep Foundation says every one to two years for most pillows. Fiberfill often wears out within a year; good latex can last three or four years.
- Do side sleepers need a pillow between their knees?
- It often helps. A pillow between the knees keeps the top leg from twisting the hips and lower back.
Sources
- Best Pillows for Side Sleepers (www.sleepfoundation.org/best-pillows/best-pillow-for-side-sleepers), Sleep Foundation
- How to Shop for Pillows (www.sleepfoundation.org/best-pillows/how-to-shop-for-pillows), Sleep Foundation
- Best Firm Pillows (www.sleepfoundation.org/best-pillows/best-firm-pillow), Sleep Foundation
- Is Your Pillow Giving You a Stiff Neck While You Sleep? (health.clevelandclinic.org), Cleveland Clinic
- Neck pain: Symptoms and causes (mayoclinic.org), Mayo Clinic