Body pillow for side sleepers: support for the top arm and leg
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- Straight shredded memory foam body pillow. Best for: Most side sleepers who want arm and knee support. See options on Amazon
- Latex body pillow. Best for: Side sleepers who want firm, springy support that sleeps cooler. See options on Amazon
- Polyester fiber body pillow with washable cover. Best for: People who want something light and easy to clean. See options on Amazon
- C-shaped body pillow. Best for: Side sleepers who also roll onto their back. See options on Amazon
What a body pillow fixes for side sleepers
The Sleep Foundation notes a drawback of side sleeping: the upper leg can drop onto the lower one and twist the spine, and the shoulders and hips carry much of your weight. Mayo Clinic's advice for side sleepers is to draw the legs up slightly and put a pillow between them, and it adds that you can use a full-length body pillow if you prefer.
A body pillow does that job and one more: it gives your top arm somewhere to rest, so the top shoulder does not slump forward. The Sleep Foundation's body pillow guide says a body pillow helps side sleepers keep the shoulder from slouching, separates the knees, and lines up the pelvis with the spine. Cleveland Clinic adds that body and side pillows can help stomach sleepers stay on their side.
How to lie with it
- Lie on your side with your head on your usual pillow, set at a height that keeps your neck level.
- Lay the body pillow along your front, top end near your chin or chest.
- Wrap your top arm over it so the elbow sits about level with your shoulder.
- Bend your knees slightly and bring your top knee over the pillow so it rests at hip height, not lower.
- Check that your hips are stacked. If your top hip rolls forward, the pillow is too thin or too far from you.
Your head still needs its own pillow. A body pillow rarely gives the right neck height on its own. See best pillows for side sleepers for that part.
Length, shape and fill
Length. The Sleep Foundation says most body pillows measure 48 to 54 inches long. Shorter pillows suit shorter sleepers, and longer ones suit taller people or anyone who wants it to reach from shoulder to ankle.
| Shape | Side sleeper fit | Trade-off |
|---|---|---|
| Straight | Hug in front for arm and knee support | Nothing behind you |
| C | Front support plus a curve behind or under the head | Has to be moved when you turn |
| U | Front and back at once | Takes the most bed space |
Fill. The Sleep Foundation lists memory foam (solid or shredded) and polyfoam for contouring, latex for buoyancy and cooler sleep, polyester fiber for a breathable and often washable option, and down for a plush feel that goes lumpy without fluffing. For a side sleeper, a fill that stays thick under the knee matters more than softness.
Common mistakes
- Too thin. If your knee sinks to the mattress through the pillow, it is not holding your hip level.
- Too thick between the knees. A very fat pillow pushes the knees wide and strains the hip from the other direction.
- A soft mattress doing the damage. The Sleep Foundation says side sleepers tend to do best on medium or medium firm mattresses, about 5 or 6 on a 1 to 10 scale. A pillow cannot fix a hip sinking into a sagging bed; see toppers for side sleepers.
- Skipping the head pillow check. Hugging a body pillow can pull your head forward. Keep looking straight ahead.
If you only need the knee part, a side sleeper knee pillow takes far less room.
What to look for when you buy
Straight shredded memory foam body pillow
Best for: Most side sleepers who want arm and knee support
Shredded foam contours around your arm and knee, and many let you add or remove fill to set the thickness.
Watch out: The Sleep Foundation notes memory foam can trap heat. Look for a breathable cover if you run warm.
See options on AmazonLatex body pillow
Best for: Side sleepers who want firm, springy support that sleeps cooler
The Sleep Foundation describes latex as buoyant with strong temperature regulation.
Watch out: Not for anyone with a latex allergy.
See options on AmazonPolyester fiber body pillow with washable cover
Best for: People who want something light and easy to clean
The Sleep Foundation says polyester fiber is breathable, often hypoallergenic and often washable.
Watch out: Fiberfill can flatten over time. Replace it when your knee no longer stays at hip height.
See options on AmazonC-shaped body pillow
Best for: Side sleepers who also roll onto their back
A C gives support in front and a curve behind you, so you are less likely to roll flat.
Watch out: It takes more room than a straight pillow and has to be moved to change sides.
See options on AmazonQuestions people ask
- Is a body pillow good for side sleepers?
- It can be. Mayo Clinic suggests a pillow between the legs for side sleepers and says a full-length body pillow is an option, since it supports the knees and top arm together.
- How long should a body pillow be?
- The Sleep Foundation says most measure 48 to 54 inches. Taller people may want the longer end so it reaches from shoulder to knee or ankle.
- Should I use a body pillow or a knee pillow?
- A knee pillow is enough if only your hips or lower back ache. A body pillow also supports your top arm and shoulder.
- How often should I replace a body pillow?
- The Sleep Foundation says body pillows typically last up to about 2 years, with latex and down often lasting longer.
Sources
- Best Body Pillows (www.sleepfoundation.org/best-pillows/best-body-pillow), Sleep Foundation
- Sleeping positions that reduce back pain (mayoclinic.org), Mayo Clinic
- Side Sleeping: Which Side Should You Sleep On? (www.sleepfoundation.org/sleeping-positions/side-sleeping), Sleep Foundation
- Is Your Pillow Giving You a Stiff Neck While You Sleep? (health.clevelandclinic.org), Cleveland Clinic
- Back pain (nhs.uk), NHS