Pillow for side and stomach sleepers: one pillow, two very different heights
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- Adjustable shredded memory foam or latex pillow. Best for: Side and stomach sleepers who want one pillow. See options on Amazon
- Soft down-alternative pillow, queen size. Best for: People who like a squashy pillow they can shape. See options on Amazon
- Thin low-loft pillow. Best for: Mostly stomach sleepers who sometimes turn to their side. See options on Amazon
- Long body pillow. Best for: People trying to sleep on their side more often. See options on Amazon
Why one pillow struggles with both positions
The Sleep Foundation says most side sleepers need a pillow at least 4 inches thick to fill the gap under the head. For stomach sleepers it says a low-loft pillow below 3 inches is generally best, with a medium loft of 3 to 5 inches sometimes working depending on head size. On firmness, it says stomach sleepers may do well with soft to medium firm pillows, while medium to medium firm is ideal for side sleepers.
So a pillow that is perfect on your side will crank your neck backward when you roll onto your front. And a thin stomach pillow leaves your head hanging when you turn to your side.
Three ways to solve it
| Approach | How it works | Trade-off |
|---|---|---|
| Adjustable shredded pillow at medium height | Remove fill until it sits around the low end of side-sleeper height; shredded fill pushes aside for your face when you are on your stomach | Takes some fine-tuning |
| Soft, compressible down or down-alternative | Squashes flat for stomach sleeping, bunches up for side sleeping | Loses height overnight; needs plumping |
| Two pillows | A thin pillow for stomach sleeping, a second to slide under it when you turn to your side | Fiddly in the night |
The Sleep Foundation says adjustable pillows suit stomach sleepers who struggle to find a low-profile option. For someone who sleeps partly on the stomach, it notes you will probably need more fill for the side position than for the stomach one, so start fuller and remove fill a little at a time.
Use the pillow as a hug pillow on your side
Many people who sleep on their stomach actually lie partly on their side, with one knee bent and one arm under the pillow. A medium pillow under the head plus a second pillow hugged in front of the chest can support that half-turned position better than one tall pillow. Size helps too: the Sleep Foundation calls a queen pillow, at 20 by 30 inches, an ideal size for combination sleepers because it gives more room to move.
Make stomach sleeping easier on your back, or move away from it
The Sleep Foundation says stomach sleeping can raise the chance of back, neck and shoulder pain, because the torso sinks and the head has to turn to one side. It reports that people spend less than 10% of sleep time on their stomachs, while side sleeping is favored by over 60% of people.
- Add a thin pillow under the pelvis. The Sleep Foundation suggests placing it between your lower abdomen and mid-thigh so your midsection does not sink too far.
- Keep the head pillow thin. It says the thicker your pillow, the more strain your neck takes on your stomach.
- If you want to switch to side sleeping, it suggests placing a long body pillow on either side of you to make rolling onto your stomach harder. See body pillows for side sleepers.
Quick setup check
On your side, your nose should line up with the center of your chest and your head should not tilt toward the mattress. On your stomach, your neck should not feel bent back, and your chin should not be pushed toward the ceiling. If the side check passes and the stomach check fails, take a little fill out. If the reverse, add a little.
More help: best pillows for side sleepers and thin pillows.
What to look for when you buy
Adjustable shredded memory foam or latex pillow
Best for: Side and stomach sleepers who want one pillow
The Sleep Foundation says adjustable pillows suit stomach sleepers who struggle to find a low-profile option, and removing fill lets you land between the two heights.
Watch out: Expect to adjust it more than once. Keep the removed fill in a bag in case you need it back.
See options on AmazonSoft down-alternative pillow, queen size
Best for: People who like a squashy pillow they can shape
A soft pillow compresses flat for stomach sleeping, and the Sleep Foundation calls the queen size ideal for combination sleepers.
Watch out: It may be too soft to hold side-sleeping height all night. Plump it before bed.
See options on AmazonThin low-loft pillow
Best for: Mostly stomach sleepers who sometimes turn to their side
The Sleep Foundation says a pillow below 3 inches is generally best for stomach sleepers and that thicker pillows strain the neck more.
Watch out: On its own, it is too low for side sleeping. Keep a second pillow nearby.
See options on AmazonLong body pillow
Best for: People trying to sleep on their side more often
The Sleep Foundation suggests a long body pillow on either side of you to make rolling onto your stomach harder.
Watch out: It takes room, and you still need a head pillow.
See options on AmazonQuestions people ask
- What pillow is best for side and stomach sleepers?
- An adjustable shredded pillow set to medium height, or a soft, compressible pillow, usually works best because it can be flattened for stomach sleeping and bunched for side sleeping.
- How thick should a pillow be for a stomach sleeper?
- The Sleep Foundation says low loft, below 3 inches, is generally best, with 3 to 5 inches working for some people.
- Is it bad to sleep on your stomach?
- The Sleep Foundation says it can increase the chance of back, neck and shoulder pain, because your head has to turn to the side and your torso sinks.
- Should stomach sleepers put a pillow under their hips?
- The Sleep Foundation suggests a thin pillow between the lower abdomen and mid-thigh to keep the midsection from sinking.
Sources
- Best Pillows for Stomach Sleepers (www.sleepfoundation.org/best-pillows/best-pillow-for-stomach-sleepers), Sleep Foundation
- Best Pillows for Side Sleepers (www.sleepfoundation.org/best-pillows/best-pillow-for-side-sleepers), Sleep Foundation
- Is Sleeping on Your Stomach Bad? (www.sleepfoundation.org/sleeping-positions/sleeping-on-stomach), Sleep Foundation
- Neck pain: Symptoms and causes (mayoclinic.org), Mayo Clinic