Travel pillows for side sleepers: support for the head that tips to one side
We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.
- Wrap-style travel pillow with rigid inner support. Best for: Side leaners who want light, packable support. See options on Amazon
- J-shaped travel pillow. Best for: People who always lean to the same side. See options on Amazon
- Inflatable travel pillow. Best for: Backpackers and carry-on-only travelers. See options on Amazon
- Firm memory foam U pillow with raised sides. Best for: People who prefer a classic neck ring. See options on Amazon
Why the usual U pillow often fails side sleepers
In bed, a side sleeper's head rests on a pillow at shoulder height. In a seat, the head tips sideways until something stops it. The Sleep Foundation's travel pillow guide notes that when you sleep upright the head is likely to tilt or slump over, which can strain the neck, and that a travel pillow fills the space between your neck and the headrest so the neck does not bend too far.
It calls the U shape the most common travel pillow. A soft U often lets the head roll past its edge. If you always end up leaning one way, you want a pillow that is firm on that side.
Travel pillow styles for side leaners
| Style | How it supports a side leaner | Trade-off |
|---|---|---|
| Wrap or scarf with inner support | Built-in support limits head tilting; usually compact and light | Takes a moment to position |
| J shape | Crosses the front of the body and loops over one shoulder | Often bulkier to pack |
| U shape | Supports the back and sides of the neck | Harder to pack; soft ones let the head roll off |
| Inflatable | Firmness adjusts with the air level; packs very small when deflated | Needs inflating before use |
| Hourglass or rectangular | Can tuck against the window or under the neck | The Sleep Foundation says the head may still tilt |
The style descriptions above draw on the Sleep Foundation's travel pillow guide.
An example of the wrap style
The Trtl Pillow Plus is one well-known wrap design. Its maker says you place the internal support against your neck and wrap it like a scarf, that it can be worn on the left, right or middle, and that twisting toggles extends or shortens the support. It lists the size as 8.7 by 8.7 by 3.6 inches and the weight as 9 ounces, with a fleece cover that is machine washable on a cold cycle after the internal support is removed. Other brands make similar wraps with a rigid insert.
Seat and setup choices matter as much as the pillow
- Take the window. The Sleep Foundation says some sleep experts recommend a window seat because it gives you a surface to rest your head on.
- Recline as far as you can. It advises reclining as much as possible, since sitting upright tends to keep you alert.
- Block light and noise. It suggests a sleep mask and earplugs or noise-canceling headphones. A contoured mask leaves room for a pillow pressed to the side of the face; see sleep masks for side sleepers.
- Skip the nightcap. It notes alcohol can disrupt sleep and affect breathing.
Do not sleep the whole trip without moving
The CDC says sitting still on trips longer than about 4 hours by air, car, bus or train raises the risk of blood clots in the legs, though the risk is generally very small. It advises moving your legs and walking every 1 to 2 hours, and flexing your ankles while seated. Risk is higher with factors such as age over 40, recent surgery or injury, pregnancy or recent childbirth, estrogen-containing birth control or hormone therapy, or a previous clot. If you have risk factors, ask your doctor whether graduated compression stockings are right for you.
What to look for when you buy
Wrap-style travel pillow with rigid inner support
Best for: Side leaners who want light, packable support
The Sleep Foundation says wrap pillows use built-in support to limit head tilting and are usually compact and lightweight.
Watch out: It takes some fiddling to place the support on the side your head falls toward.
See options on AmazonJ-shaped travel pillow
Best for: People who always lean to the same side
The Sleep Foundation describes the J as crossing the front of the body and looping over one shoulder, which puts support right where a side leaner's head drops.
Watch out: It is often bulkier to pack than a wrap.
See options on AmazonInflatable travel pillow
Best for: Backpackers and carry-on-only travelers
The Sleep Foundation says inflatable pillows pack very small when deflated and let you change firmness by adjusting the air.
Watch out: It has to be blown up and let down each trip. A soft, removable cover is more comfortable against the skin.
See options on AmazonFirm memory foam U pillow with raised sides
Best for: People who prefer a classic neck ring
A firmer U with tall sides holds the head better than a soft one when it tips sideways.
Watch out: The Sleep Foundation notes U pillows are harder to pack and memory foam can hold heat.
See options on AmazonQuestions people ask
- What is the best travel pillow for side sleepers?
- One that gives firm support on the side your head tips toward. Wrap styles with an inner support and J-shaped pillows target that side better than a soft U.
- How do you sleep on a plane as a side sleeper?
- Book a window seat to lean on, recline as far as allowed, put the firm part of your pillow between your head and the wall or shoulder, and use a mask and earplugs.
- Are inflatable travel pillows any good?
- They pack small and let you set the firmness by changing the air level, which the Sleep Foundation lists as their main strengths.
- Can I wash my travel pillow?
- Many have removable, machine-washable covers. The Sleep Foundation says the inside usually cannot go in the machine but can often be spot cleaned.
Sources
- Best Travel Pillows (www.sleepfoundation.org/best-pillows/best-travel-pillow), Sleep Foundation
- How to Sleep on a Plane (www.sleepfoundation.org/travel/how-to-sleep-on-a-plane), Sleep Foundation
- Understanding Your Risk for Blood Clots with Travel (cdc.gov), CDC
- Trtl Pillow Plus (trtltravel.com), Trtl