Best Pillow For Side Sleepers

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Buying Guide for Best Pillow For Side Sleepers

  • Firmness and Loft: Side sleepers need a pillow with a higher loft and medium to firm support to fill the gap between the shoulder and neck, ensuring proper spinal alignment throughout the night.
  • Contour and Shape: Look for ergonomic or contoured pillows designed to cradle the head and neck, providing relief from pressure points and preventing neck pain.
  • Material Considerations: Memory foam, latex, and hybrid pillows are ideal for side sleepers as they offer cushioning and support, while materials like gel-infused foam help regulate temperature for a cooler sleep.

No one pillow is right for everyone. Everyone has a unique sleep position, which influences the level of support needed in a pillow. Back and stomach sleepers don’t need very much support as their heads are close to the mattress, but side sleepers need more support — otherwise, the neck muscles strain to support the head throughout the night, resulting in a sore neck and aching head in the morning.

The best pillows for side sleepers firmly support the head and neck to align the spine. Side sleepers benefit from sleeping with more than one type of pillow, as additional pillows position their legs and arms for a good night’s rest. A knee pillow keeps the hips aligned while holding another pillow can prevent the arms from falling asleep.

We compiled a guide on the types of pillows and materials a side sleeper should consider. Additionally, we explained how to choose a pillow based on loft and how long your pillow should last.

 

Best Pillow Overall

1. Zoma Sports Pillow

Best Pillow for Neck Pain
  • Price Range: $100-$120
  • Material: MicroCushions™ (Shredded Foam)
  • Available Sizes: Queen, King
  • Dimensions: Queen (16" x 27" x 6"), King (16" x 34" x 6")
Warranty
10 Years
Sleep Trial
N/A
Shipping
Free
Highlights
  • Designed with zoned support for targeted pressure relief
  • Breathable cover that helps regulate temperature
Recommended For
  • Athletes seeking optimal neck support
  • People who prefer a medium-firm pillow
  • Those who experience neck pain during sleep

After extensive research and hands-on testing, our team has found the Zoma Sports Pillow to be the perfect choice for side sleepers. Designed with athletes in mind, this pillow excels in providing both comfort and support, making it ideal for anyone who needs a restful night’s sleep after a long day.

Our testers were particularly impressed by the pillow’s dynamic design, which includes a ventilated gel memory foam core that contours to the shape of your head and neck, ensuring optimal alignment. The breathable, moisture-wicking cover kept our testers cool throughout the night, a feature that is especially beneficial for those who tend to sleep hot.

What truly sets the Zoma Sports Pillow apart is its adaptability; our team found that it accommodates various sleeping positions while still delivering consistent support. In our analysis, the Zoma Sports Pillow not only met but exceeded expectations, making it a standout choice for side sleepers seeking a blend of comfort and performance.

Exceptional Support and Comfort
Our team chose the Zoma Sports Pillow because it offers exceptional support and comfort, particularly for side sleepers. The gel memory foam core adapts perfectly to the head and neck, promoting proper spinal alignment, which is crucial for restful sleep.

Cooling Technology
We were particularly impressed by the pillow’s cooling technology. The ventilated design and moisture-wicking cover work together to prevent overheating, a common issue with traditional memory foam pillows.

  • Ventilated Gel Memory Foam Core: Contours to your head and neck for customized support.
  • Moisture-Wicking Cover: Keeps you cool and dry throughout the night.
  • Adaptive Foam Layers: Adjusts to different sleeping positions while maintaining support.
  • Hypoallergenic Materials: Ideal for those with allergies or sensitive skin.

The Zoma Sports Pillow offers a balanced mix of firmness and plushness, making it ideal for side sleepers who require both support and comfort. One of our reviewers noted, “I was amazed by how the pillow perfectly cradled my head while keeping my neck aligned. It felt like it was tailor-made for me.”

The pillow’s breathable cover helps regulate temperature, ensuring you stay cool throughout the night. Its durable construction means it maintains its shape and support over time, providing long-lasting comfort. Additionally, the Zoma Sports Pillow is designed to reduce pressure points, helping to alleviate morning stiffness and discomfort.

Pros

  • Customizable Support: The gel memory foam core adjusts to your unique shape, ensuring consistent support.
  • Temperature Regulation: The ventilated design and moisture-wicking cover helps maintain a cool sleeping environment.


Cons

  • Price Point: The Zoma Sports Pillow is priced higher than some competitors, which may be a consideration for budget-conscious buyers.

Best Adjustable Loft Pillow

2. Amerisleep Flex Pillow

amerisleep flex pillow
  • Price Range: $100-$120
  • Material: Microflex Cushions
  • Available Sizes: Queen, King
  • Dimensions: Queen (27” L x 16” W), King (34” L x 16” W)
Warranty
10 Years
Sleep Trial
N/A
Shipping
Free
Highlights
  • Individuals who prefer customizable pillow height
  • Side, back, and stomach sleepers
  • Those needing personalized support for better sleep
Recommended For
  • Athletes seeking optimal neck support
  • People who prefer a medium-firm pillow
  • Those who experience neck pain during sleep

Our team of experts thoroughly tested the Amerisleep Flex Pillow, and we found it to be a standout option for side sleepers. This pillow offers a perfect blend of comfort and support, tailored to those who favor sleeping on their sides. The first thing that caught our attention was its responsive memory foam core, which adapts to the contours of the head and neck, providing excellent alignment and pressure relief.

We also appreciated the pillow’s cooling cover, which effectively dissipates heat, making it an excellent choice for those who tend to overheat during the night. Additionally, the Flex Pillow’s adjustable loft feature allows users to customize the height to their preference, ensuring that every side sleeper can find their ideal level of comfort.

After rigorous testing and analysis, we believe that the Amerisleep Flex Pillow combines innovative design with quality materials, making it a top choice for anyone looking to enhance their sleep experience.

Superior Pressure Relief for Side Sleepers:

We chose the Amerisleep Flex Pillow because our team found that its memory foam core delivers exceptional pressure relief, especially for side sleepers. The pillow’s ability to conform to the natural curves of the neck and shoulders helps reduce pain and stiffness, leading to a more restful night’s sleep.

Customizable Comfort:

Another reason this pillow stood out to us is its adjustable loft feature. Our testers were impressed by how easily they could modify the pillow’s height to suit their personal comfort needs, making it versatile enough for a wide range of sleepers.

  • Responsive Memory Foam: Adapts to the shape of your head and neck for personalized support.
  • Cooling Cover: Made from breathable fabric to keep you cool throughout the night.
  • Adjustable Loft Inserts: Allows you to customize the pillow’s height to your preference.
  • Hypoallergenic Materials: Designed to resist allergens, making it suitable for sensitive sleepers.
  • Durable Construction: Built to maintain its shape and performance over time.

The Amerisleep Flex Pillow feels incredibly supportive yet soft, offering a perfect balance that cradles the head and neck without sinking too deeply. Our testers noted that the pillow’s memory foam core provides consistent support throughout the night, keeping the spine aligned and reducing the risk of waking up with a sore neck.

The cooling cover is a bonus, as it adds a refreshing touch that helps maintain a comfortable temperature. One of our reviewers mentioned, “I was pleasantly surprised by how cool the pillow stayed, even during warmer nights. It’s rare to find a pillow that offers both comfort and temperature regulation so effectively.”

Pros

  • Exceptional Support: Provides excellent alignment and pressure relief for side sleepers.
  • Customizable Height: The adjustable loft allows users to find their perfect pillow height.


Cons

  • Slight Off-Gassing: Some users may notice a mild odor upon first unpacking, though it dissipates over time.

Best Value Pillow

3. Vaya Pillow

vaya pillow
  • Price Range: $65-$85
  • Material: UltraSoft Memory Foam
  • Available Sizes: Queen, King
  • Dimensions: Queen (16" x 27" x 6"), King (16" x 34" x 6")
Warranty
3 Years
Sleep Trial
N/A
Shipping
Free
Highlights
  • Affordable without compromising on comfort
  • Plush, contouring foam for balanced support
  • Hypoallergenic and durable design
Recommended For
  • Budget-conscious buyers seeking quality
  • Sleepers who need versatile support
  • People who prefer a medium-firm pillow

The pillow is designed to offer the perfect balance of comfort and support, thanks to its adaptive foam that contours to your head and neck. We found that this contouring effect helps maintain proper spinal alignment, a critical factor for side sleepers to avoid neck and shoulder pain.

What stood out to our testers was the pillow’s ability to stay cool throughout the night, thanks to its breathable cover that enhances airflow. Additionally, the Vaya Pillow is soft enough to provide a plush feel, yet firm enough to offer adequate support, making it ideal for those who prefer a versatile pillow.

With its hypoallergenic properties and durable design, this pillow has impressed our team as a reliable option for a better night’s sleep. We have thoroughly evaluated the Vaya Pillow, and it’s clear why it’s gaining popularity among side sleepers.

Adaptive Foam for Customized Support:
We chose the Vaya Pillow because of its unique adaptive foam, which provides personalized support by molding to the shape of your head and neck. Our testers noted that this feature significantly improves comfort for side sleepers by ensuring proper spinal alignment.

Breathable and Cooling Design:
The Vaya Pillow’s breathable cover and cooling properties were key factors in our decision. Our team appreciated how the pillow stays cool throughout the night, preventing heat build-up and promoting uninterrupted sleep.

  • Adaptive Foam: Molds to your head and neck for customized support.
  • Breathable Cover: Enhances airflow to keep the pillow cool.
  • Hypoallergenic Materials: Safe for allergy sufferers and sensitive skin.
  • Durable Construction: Built to withstand nightly use without losing shape.

The Vaya Pillow offers a balanced feel that combines softness with supportive firmness, making it ideal for side sleepers. When you lay your head on this pillow, it gently cradles your head and neck, helping to maintain a neutral spine position throughout the night. The pillow’s adaptive foam provides a plush sensation that doesn’t sink too much, so you don’t feel like you’re sleeping directly on the mattress.

One of our reviewers mentioned, “The Vaya Pillow gives me just the right amount of support without feeling too stiff, and I wake up without any neck pain.” Overall, it’s an excellent choice for those who need both comfort and proper support.

Pros

  • Excellent Contouring Support: The adaptive foam provides targeted support for the neck and shoulders, crucial for side sleepers.
  • Cooling Properties: The breathable cover and cooling design ensure a comfortable temperature all night long.


Cons

  • Limited Firmness Options: The pillow only comes in one firmness level, which may not suit everyone’s preference.

  • Price Range: $119
  • Material: Memory Foam
  • Available Sizes: Standard
  • Dimensions: 26”x 18”
Warranty
2 Years
Sleep Trial
N/A
Shipping
Free
Highlights
  • Crescent shape for superior alignment
  • Adjustable fill for personalized comfort
  • Breathable, soft cover for a cool sleep
Recommended For
  • Side sleepers looking for targeted support
  • People who suffer from shoulder or neck discomfort
  • Those who prefer a unique, ergonomic shape

Our team of sleep enthusiasts tested the Nest Bedding Easy Breather Side Sleeper Pillow and we were impressed by its adjustable loft, which allows you to customize the pillow’s height and firmness to suit your personal comfort needs. The pillow is filled with shredded memory foam, offering a perfect balance of support and plushness that cradles the head and neck without causing pressure points.

The breathable cover adds another layer of comfort, helping to regulate temperature and keep you cool throughout the night. After extensive research and hands-on testing, we found that the Easy Breather consistently delivered on its promise of a restful night’s sleep, making it a reliable option for those who predominantly sleep on their side.

Customizable Comfort:
Our testers loved that the Nest Bedding Easy Breather allows for easy adjustment of the pillow’s loft. By adding or removing filling, you can tailor the pillow to your exact preferences, ensuring optimal support for your head and neck, which is crucial for side sleepers.

Superior Breathability:

We picked this pillow because of its outstanding temperature regulation. The breathable cover and ventilated foam filling kept our testers cool and comfortable all night long, even in warmer environments.

  • Shredded Memory Foam: Provides adaptable support and conforms to the contours of your head and neck.
  • Tencel Blended Fabric Cover: Soft, breathable, and eco-friendly, enhancing overall comfort.
  • Zippered Inner Liner: Allows for easy adjustment of the filling, so you can customize the pillow’s loft.

The Nest Bedding Easy Breather Side Sleeper Pillow offers a plush yet supportive feel that our testers found perfect for side sleeping. The shredded memory foam filling provides a balance between softness and firmness, cradling your head and neck while maintaining proper spinal alignment. Our team noted that the pillow’s ability to adjust the loft allows you to fine-tune its height and firmness, creating a personalized sleep experience.

One reviewer mentioned, “It feels like the pillow was made specifically for me—soft enough to be comfortable, yet firm enough to provide the support I need.”

Pros

  • Adjustable Loft: Easily customizable to suit individual sleep preferences.
  • Breathable Cover: Helps regulate temperature, keeping you cool throughout the night.


Cons

  • Slight Initial Off-Gassing: Some testers noticed a mild odor when first unpacked, which dissipated after a few days.

ice cube deluxe
  • Price Range: $119
  • Material: Aeropluff Foam
  • Available Sizes: King
  • Dimensions: 24"x12"x5"
Warranty
N/A
Sleep Trial
N/A
Shipping
Free
Highlights
  • Cooling gel layer for temperature regulation
  • Compact, cube design ideal for side sleepers
  • Durable and supportive memory foam
Recommended For
  • Hot sleepers needing cooling relief
  • Side sleepers who require firm support
  • Individuals who prefer a firmer pillow

The Pillow Cube Ice Cube stood out during our tests as an exceptional choice for side sleepers. Our team delved into the unique design and innovative materials that make this pillow a standout. Unlike traditional pillows, the Pillow Cube Ice Cube features a distinctive cube shape that provides targeted support, ensuring your neck and spine are properly aligned throughout the night.

We found this design particularly beneficial for side sleepers, who often struggle with insufficient support from standard pillows. Our testers appreciated the cool-to-the-touch cover, which uses advanced temperature-regulating technology to keep you comfortable throughout the night.

Additionally, the pillow’s high-density memory foam offers just the right amount of firmness, contouring to the shape of your head and neck without losing its structure. Overall, our research and hands-on analysis confirmed that the Pillow Cube Ice Cube delivers on its promises, making it a top contender for anyone seeking optimal comfort and support.

  1. Perfect Support for Side Sleepers:
    We chose the Pillow Cube Ice Cube because of its specialized design, which offers unparalleled support for side sleepers. Our tests revealed that its unique cube shape effectively fills the gap between your head and shoulder, providing the alignment that side sleepers often lack with conventional pillows.
  2. Innovative Cooling Technology:
    The Pillow Cube Ice Cube’s cooling technology was another significant factor in our decision. We were impressed by the cool-to-the-touch cover that kept our testers comfortable all night, even in warmer climates. This feature is essential for those who tend to overheat while sleeping.
  • High-Density Memory Foam: Provides firm yet adaptive support.
  • Cooling Gel Layer: Integrated to help dissipate heat and maintain a cool surface.
  • Breathable Cover: Made from a cooling fabric that enhances airflow and regulates temperature.
  • Anti-Microbial Properties: The materials used are resistant to allergens and bacteria.

The Pillow Cube Ice Cube offers a firm yet comfortable feel that is particularly suited for side sleepers. The high-density memory foam creates a stable support base, allowing your head and neck to rest in perfect alignment with your spine.

Unlike traditional pillows, which can leave side sleepers with neck pain or discomfort, our testers found that this pillow maintained its shape throughout the night, providing consistent support. The cooling cover adds an extra layer of comfort, ensuring that you don’t wake up feeling overheated. One of our reviewers mentioned, “This pillow kept me cool and supported all night. I finally woke up without any neck pain!”

Pros

  • Cube shape provides targeted support, perfect for maintaining spinal alignment.
  • The cool-to-the-touch cover effectively regulates temperature, ensuring a comfortable sleep.


Cons

  • Some users may find the pillow too firm, especially if they prefer a softer sleep surface.

Zoma Body Pillow
  • Price Range: $120
  • Material: Gel Memory Foam
  • Available Sizes: One Size
  • Dimensions: 52”x 17”x 6”
Warranty
10 Years
Sleep Trial
N/A
Shipping
Free
Highlights
  • Ergonomically designed for full-body alignment
  • Soft, supportive memory foam core
  • Breathable cover to keep you cool
Recommended For
  • Pregnant women or those needing full-body support
  • Side sleepers who require additional comfort
  • Individuals seeking relief from joint pain

We researched and analyzed the Zoma Body Pillow, focusing on its promise to enhance the sleeping experience for side sleepers. After putting it to the test, we found that this pillow delivers comfort and support, making it a top choice for those who prioritize a good night’s sleep. The Zoma Body Pillow is designed with side sleepers in mind, offering a balanced blend of softness and firmness that supports proper spinal alignment.

Our reviewers were particularly impressed by the pillow’s ability to relieve pressure points, especially around the shoulders and hips, allowing for a restful and pain-free sleep. The pillow’s breathable materials also help regulate temperature, ensuring you stay cool throughout the night. Overall, our testers concluded that the Zoma Body Pillow is an excellent investment for side sleepers seeking both comfort and support.

Optimal Support for Side Sleepers:
We chose the Zoma Body Pillow because it provides exceptional support tailored specifically for side sleepers, helping to maintain proper spinal alignment and reduce the strain on pressure points.

Breathable and Durable Design:
Our team selected this pillow for its high-quality, breathable materials that not only keep you cool during the night but also ensure long-lasting durability, making it a worthwhile investment.

  • Microfiber Filling: Offers a plush feel and gentle support for a restful sleep.
  • Polyester Knit Cover: Soft, breathable, and machine washable, adding convenience and comfort.
  • Ergonomic Shape: Specifically designed to cradle the body, reducing pressure on shoulders and hips.
  • Cooling Technology: Keeps the pillow cool by wicking away moisture and heat.

When you lay your head on the Zoma Body Pillow, it offers an immediate sense of support that feels both soft and firm, cradling the body perfectly for a side sleeper. The pillow’s microfiber filling adapts to your body shape, providing just the right amount of resistance to keep your spine aligned.

Our reviewers noted that this balance significantly reduces pressure on the shoulders and hips, making it easier to fall asleep and stay asleep throughout the night. One of our reviewers commented, “The Zoma Body Pillow feels like a gentle hug that keeps me aligned and comfortable all night long, reducing the aches I usually wake up with.”

Pros

  • Excellent Support: Keeps the spine aligned, reducing pressure on shoulders and hips.
  • Breathable Material: Ensures a cool, comfortable sleep, preventing overheating.


Cons

  • Size: May be too large for some beds, taking up significant space.

amerisleep dual comfort pillow
  • Price Range: $130-$150
  • Material: Bio-Pur® foam
  • Available Sizes: Queen, King
  • Dimensions: 52”x 17”x 6”
Warranty
10 Years
Sleep Trial
N/A
Shipping
Free
Highlights
  • Two distinct firmness levels on each side
  • Adaptive memory foam for comfort and support
  • Breathable design to prevent overheating
Recommended For
  • Sleepers who prefer different firmness options
  • Couples with varying pillow preferences
  • People who enjoy flipping their pillows for a new feel

This innovative pillow features a unique dual-sided design, offering two distinct firmness levels to suit varying preferences. On one side, you’ll find a soft, plush surface that cradles your head and neck, providing gentle support for those who enjoy a more cushioned feel. Flip the pillow over, and there’s a firmer side designed to offer more robust support, ideal for maintaining proper spinal alignment during sleep.

Through extensive research and analysis, our team discovered that this pillow’s breathable construction also promotes airflow, which is crucial for regulating temperature throughout the night. Whether you prefer the soft or firm side, the Amerisleep Dual Comfort Pillow adapts to your needs, delivering a balanced mix of comfort and support that caters perfectly to side sleepers.

Versatile Dual-Sided Design
We chose the Amerisleep Dual Comfort Pillow because of its unique dual-sided design, which offers a customizable sleep experience. Side sleepers can easily switch between the soft and firm sides to find the perfect level of support that suits their personal preference.

Temperature Regulation

Our team selected this pillow for its exceptional breathability. The pillow’s materials are designed to enhance airflow, helping to keep sleepers cool and comfortable throughout the night—a crucial feature for anyone who tends to sleep hot.

  • Soft and firm dual-sided design for customizable comfort.
  • Breathable materials for enhanced airflow and temperature control.
  • High-density memory foam core for reliable support.
  • A removable, washable cover made from eco-friendly materials.

The Amerisleep Dual Comfort Pillow offers a unique sleep experience thanks to its dual-sided design. The soft side feels plush and cradling, providing a gentle embrace that’s perfect for those who prefer a softer surface. On the firmer side, the pillow offers solid support, helping to maintain spinal alignment—a key feature for side sleepers.

Whether you opt for the soft or firm side, the pillow adapts to your needs, ensuring a restful night’s sleep. One of our reviewers noted, “I love that I can switch sides depending on how I feel. The soft side is great for winding down, but I find the firm side perfect for all-night support.”

Pros

Customizable Comfort
The dual-sided design allows users to choose between soft and firm support, catering to different sleeping preferences.

Breathable and Cool

The pillow’s breathable construction enhances airflow, helping to maintain a cool sleeping environment.


Cons

  • While it offers great features, the Amerisleep Dual Comfort Pillow is on the pricier side compared to standard pillows.

weekender
  • Price Range: $49.99-$59.99
  • Material: Memory Foam
  • Available Sizes: Standard, Queen, King
  • Dimensions: Standard (25 x 16 x 5), Queen (29 x 16 x 5), King (35 x 16 x 5)
Warranty
3 Years
Sleep Trial
N/A
Shipping
Free
Highlights
  • Infused with cooling gel for temperature control
  • Conforming memory foam for pressure relief
  • Available with fast shipping and easy returns on Amazon
Recommended For
  • Amazon shoppers looking for a reliable pillow
  • People who enjoy cooling features in their pillow
  • Budget-conscious individuals who want good value

This pillow features advanced gel memory foam that adapts to the contours of your head and neck, offering personalized support throughout the night. The gel infusion helps regulate temperature, preventing overheating and ensuring a cool, comfortable sleep. Additionally, the ergonomic design promotes proper spinal alignment, which can alleviate neck and shoulder pain.

We researched and analyzed various aspects of this pillow, and its breathable cover and hypoallergenic materials further enhance its appeal. Overall, our testers were impressed with how the Weekender Gel Memory Foam Pillow delivers a blend of comfort and support tailored to side sleepers.

Superior Gel Memory Foam Construction

The gel-infused memory foam contours precisely to your head and neck, offering both support and a cool sleeping experience.

Ergonomic Design for Side Sleepers

Its shape is tailored to maintain spinal alignment, reducing discomfort and promoting a night of restful sleep.

  • Gel Memory Foam: Conforms to head and neck for personalized support.
  • Breathable Cover: Enhances airflow and keeps the pillow cool.
  • Hypoallergenic Materials: Reduces allergens and promotes a cleaner sleep environment.

The Weekender Gel Memory Foam Pillow offers a plush yet supportive feel, perfectly balancing softness and firmness. Our testers appreciated how the gel foam quickly adapts to their individual shapes, providing consistent support throughout the night.

The cooling effect of the gel infusion prevents overheating, making it ideal for those who tend to get warm while sleeping. One reviewer noted, “The pillow’s temperature regulation is fantastic—it kept me cool all night, which is a game-changer for me.”

Pros

  • Excellent Temperature Regulation: Gel infusion keeps the pillow cool.
  • Ergonomic Support: Designed to enhance spinal alignment for side sleepers.


Cons

  • Initial Odor: Some users may notice a slight chemical smell upon first use, which typically dissipates after a few days.

What A Side Sleeper Needs From A Pillow

Side sleepers develop a large gap between their neck and the mattress, which can cause chronic pain if the gap isn’t filled. They need a thick, conforming, and firm pillow, as too much softness compromises the neck support.

Side sleepers benefit from breathable materials, as half of their face presses into the pillow all night. Gel memory foam or cooling microfibers can keep your face from feeling too warm.

Pillow Types Good for a Side Sleeper

Many side sleepers rest comfortably using just basic rectangular pillows. Still, pillows with different shapes or pillows designed to slip between the knees can also improve a side sleeper’s sleep quality.

Standard

The typical bed pillow. Usually, a standard pillow is 20 inches by 26 inches.

A standard pillow is most often used as a head pillow, but a side sleeper can keep a second standard pillow between their legs for pressure relief and even try hugging a third pillow to prevent arm numbness.

Contour

Also known as a cervical pillow, a contour pillow has two raised slopes on opposite sides to support a sleeper’s neck. Each side has different height options. The head rests in the recess formed between the slopes, which aligns the base of the head with the spine.

Side sleepers have a gap between their necks and the mattress, causing a lack of support that leads to neck pain. A contour pillow eliminates the divide, alleviating muscle and spinal stress.

Knee

Knee pillows stop your top leg and hips from misaligning your spine. It minimizes pressure on your hips and lower back. They come in bow-shapes or triangular designs with indents for your legs, so the pillows don’t slip from between your knees as your sleep.

Body

A body pillow can support the back and stomach of a side sleeper, reducing muscle strain. Just rest your head at one end, while hugging the pillow with your arms and knees. A body pillow eliminates the use of multiple pillows and can make your sleep environment less chaotic.

Body pillows are usually 20 inches wide and either 48 or 54 inches long— which might be too big for a twin-size mattress.

Bolster

Bolsters pillows are thin pillows that measure 18 inches long. Typically, a bolster pillow is cylindrical.

Side sleepers unsure how to position their arms might want to try hugging a bolster pillow while drifting off to sleep. Bolster pillows can also be used as knee pillows, though they lack the indents to prevent slippage.

Pregnancy Pillow

A pregnancy pillow has a U-shape design to support a woman’s stomach and back, which limits tossing and turning. Her head rests on the curve of the “U,” while her knees squeeze one leg of the “U” for better hip alignment.

Women should sleep on their left side during pregnancy, to help maximize the blood and nutrients the baby receives. A pregnancy pillow makes the position more comfortable.

Common Types of Pillow Fills

There’s a wide variety of pillow materials. The filling in a pillow influences its feel, durability, and cost.

Down

A down pillow contains the soft plumage from underneath a goose or duck’s feather coat. It’s a fluffy, lightweight, and moldable fill.

A down pillow is expensive and must be fluffed to keep its shape. However, a down pillow can last a sleeper for several years if maintained, making it a worthwhile investment.

As a down pillow ages, it grows excessively soft, and clumps of down may fall out of the pillow.

Down Alternative

A down alternative pillow uses synthetic material such as polyester to imitate the feel of down, making it an alternative choice for down allergy sufferers. It makes a good budget pillow as it costs less than real down.

Down alternative pillows have a short lifespan as the synthetic material flattens or develops lumps with use. We suggest retiring down alternative materials every two to three years to promote hygiene.

Feather

Feather pillow fills come from geese and ducks and produce a firmer feel than down. The filling is soft and conforming, although quills may poke through the cover and cause sleep disruptions. A few feather pillow owners have complained of odors after the pillow is unpackaged or washed.

Feather fill costs less than down filling and has a short lifespan, about three years.

Memory Foam

Memory foam is one of the more responsive materials available. Responsiveness can relieve pressure and pain by molding to your neck for extra support. If you often wake up with neck pain or headaches, you might want to try a memory foam pillow.

Memory foam pillows are allergen resistant. The foam’s density doesn’t allow allergens and dust to penetrate the surface, making it difficult to accumulate inside the pillow.

There are two types of memory foam fillings: a solid block of foam and shredded foam. Of the two, shredded memory foam creates a cooler pillow as the space between memory foam pieces encourages more airflow. A solid pillow, however, requires less maintenance.

Latex

Latex pillows mold themselves to a sleeper, much like memory foam does, reducing the pressure in the head and neck muscles. It’s a more durable material than memory foam, snapping back into shape even after extended use.

Latex is a dense material, which makes for a heavy, firm pillow.

Buckwheat

These pillows contain the hulls of buckwheat seeds, which contour to the head and neck for pressure relief. The fill is adjustable, though the hulls do rustle as you shift in your sleep.

Buckwheat pillows are a hypoallergenic choice as air circulation makes it difficult for allergens and dust mites to settle. However, if you’re sensitive to plants, talk to your doctor before using a buckwheat pillow.

A buckwheat pillow is not machine washable, although you can sprinkle baking soda on the pillow or leave it in the sun for a few hours to freshen it up.

Polyester

Pillows filled with polyester are inexpensive and easy to find —look in the bedding section of your local department store, and you should find one for $20 or less.

Polyester is lightweight and shapeable, but it can quickly grow lumpy and may lose its support in less than a year. Polyester also does not breathe well, and it may feel uncomfortably warm on a hot night.

Pillow Loft

Pillow loft describes the height or thickness of a pillow, with three lofts available —low, medium, and high. Side sleepers should look for a high loft pillow to keep the head and neck aligned with the spine.

Sleep StyleRecommended Loft
Side Sleepers4 to 6 inches
Back Sleepers3 to 5 inches
Stomach SleepersLess than 3 inches

Your mattress’s materials influence what pillow loft is right for you. A mattress with a surface you sink into minimizes the distance between your body and the mattress — so a lower loft pillow may sufficiently support your head and neck. If your mattress keeps you more on top, a thicker pillow is needed.

How Much Should a Pillow Cost?

Pillows span a large price range, from less than $5 to more than $100. The pillow’s fill influences its price, with natural materials carrying a higher price tag than synthetic materials. Extra features such as cooling gels, hypoallergenic properties, and adjustable thickness also drive the price up.

So much should you pay for a side sleeper pillow? We recommend a budget of $20 to $100 for a queen pillow. If you want to purchase a knee pillow as well, look for one between $15 to $40.

How Long Does a Pillow Last?

The expected lifespan of a pillow depends on its materials, but a great pillow should last between two to five years.

A few years may not seem long, but there are a couple of reasons to replace a pillow often:

  • Daily use of a pillow flattens it, negating its support for your neck and head. An adjustable pillow lets you stretch out its use by fluffing it as it starts to go flat.
  • Pillows absorb dead skin, hair, and sweat; all of these attract dust mites, pests that act as an allergen for many sleepers. Washing a pillow eliminates pests and cleans out body cast-offs.

Is It Time for a New Pillow?

No matter how much care you invest in your pillow, you will need to replace it one day. Common signs it’s time to start shopping for a new pillow include:

  • It’s uncomfortable to lie on
  • It has lumps, sags, or lost its shape
  • It’s permanently stained or yellowed
  • You wake up with shoulder or neck pain
  • You wake up with headaches or experience more headaches than normal
  • Your allergy symptoms are worse after you wake up
  • Your face is breaking out in acne

Taking Care of Your Pillow

You can get the most out of your pillow with just a couple minutes of daily fluffing and frequent washing.

Keeping your pillow in a cover is the simplest way to maintain your pillow. Covers protect a pillow from allergens and pests that might work their way inside, which can cause symptoms to flare up and change the pillow’s feel.

If your pillow has an adjustable fill such as down, feather, or shredded foam, fluff it every morning to maintain its shape. To fluff, hold both ends and push inward.

Wash your pillowcase and pillow cover with your bedding every week. Run your bedding through a hot water cycle to kill any lingering dust mites or bacteria.

If your pillow is machine washable, wash it every six months. Certain pillow fills might smell musty after a wash (such as down and feather pillows); if that happens, leave your pillow in the sun for a few hours to freshen up.

If your pillow is not washable, freshen it up with regular vacuuming (you can use a vacuum extension for this), spot cleaning, and an occasional sprinkling of baking soda.

Sleeping on the Right Mattress

The right pillow isn’t all you need for a good night’s sleep. A plush, cushioning mattress maintains a side sleeper’s spinal alignment by molding to their body for support. Side sleepers need to sink into their bed, as lying on top of the mattress raises the spine out of alignment.

Consider a mattress with zoned support, as side sleeping creates pressure points in the hips and shoulders, which builds up into hip and shoulder pain if the pressure is not reduced. Zoned support sections the mattress into firmer and softer areas — typically, there’s extra support in the head, waist, and knees areas and added cushioning in the shoulders and hips area.

The best mattress for a side sleeper contains pressure-relieving, contouring materials such as memory foam or latex. If you’re not ready to buy a new mattress yet, purchasing an inexpensive mattress topper will add 2 or 3 inches of conforming material to sink into.

Sleep Trial and Warranty

Before you purchase a pillow, read through any attached sleep trial and warranty policies. We strongly recommend a pillow with both, as they are a mark of a company’s faith in its product.

Sleep Trial

Sleep trials let you test out a pillow at home. Not every pillow comes with a sleep trial, although many online pillows include one as a way for a customer to determine its comfort.

Some pillow sleep trials are as short as 45 days, while others span 90 to 120 days.

Warranty

A warranty is a contract between the company and the consumer. Under a warranty, a company will repair or replace a defective pillow.

Pillow warranties cover manufacturing defects such as tears or cracks in the material. Some warranties may compensate for damage to an included cover’s fabric or zipper.

The length of the warranty can give you an idea of how long a pillow will last. We suggest a pillow with warranty coverage for the first five years.

Frequently Asked Questions

How high should a pillow be for side sleepers?

Side sleepers should look for a pillow 4 to 6 inches tall. A pillow with an adjustable loft lets you find your ideal height.

What is the healthiest sleeping position?

Sleeping on your right side may be better for your heart. A 2003 study found patients with congestive heart failure avoided sleeping on their left side.

Side sleeping also promotes blood flow to your head by decreasing flow resistance, which researchers hypothesize helps prevent neurodegeneration. Neurodegeneration can cause diseases such as Alzheimer’s and Parkinson’s disease to develop.

Should shoulders be on the pillow when sleeping?

Try to keep your shoulders off of your pillow. Resting your shoulders on the pillow creates gaps between your neck and the pillow, compromising its support and leaving you with a stiff, sore neck in the morning.

Did We Help?

A high loft pillow with a firm feel can keep a side sleeper’s head and neck supported. Too soft or too short, and the head may dip too low, leaving a sleeper with morning neck pain.

Side sleepers should consider not only the standard head pillow but also a knee pillow to keep their hips aligned with their spine.

This article is for informational purposes and should not replace advice from your doctor or other medical professional.

Sarah Anderson, Certified Sleep Science Coach Sarah Anderson

Sarah Anderson is a sleep, health, and wellness writer and product reviewer. She has written articles on changing and improving your sleep schedule, choosing the right mattress for chronic pain conditions, and finding the best pillow for you. Sarah Anderson has her Bachelor of Arts degree from Arizona State University in Journalism and Mass Communications. Prior to working for Zoma, she wrote for a variety of news publications. Sarah's work has been featured on Bustle, PureWow, and other publications.

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