{"id":487,"date":"2020-01-10T23:51:35","date_gmt":"2020-01-10T23:51:35","guid":{"rendered":"http:\/\/wordpress-386983-1216903.cloudwaysapps.com\/?p=487"},"modified":"2023-08-18T09:38:28","modified_gmt":"2023-08-18T16:38:28","slug":"best-pillow-for-side-sleepers","status":"publish","type":"post","link":"https:\/\/zomasleep.com\/blog\/best-pillow-for-side-sleepers","title":{"rendered":"Best Pillow For Side Sleepers"},"content":{"rendered":"

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\u2019t need very much support as their heads are close to the mattress, but side sleepers need more support \u2014 otherwise, the neck muscles strain to support the head throughout the night, resulting in a sore neck and aching head in the morning.<\/p>\n

The best pillows<\/a>\u00a0for 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\u2019s rest. A knee pillow keeps the hips aligned while holding another pillow can prevent the arms from falling asleep.<\/p>\n

We compiled a guide on the types of pillows and materials\u00a0a side sleeper should consider. Additionally, we explained how to choose a pillow based on loft and how long your pillow should last.<\/p>\n

Our Recommendation: Zoma Pillow<\/a><\/h2>\n

\"Best<\/a>Our Zoma Pillow<\/a>\u00a0can mold into the perfect shape while maintaining firm support and contouring to the neck and head to relieve strain.<\/p>\n

The MicroCushion\u2122 pillow fill enhances breathability, which wards off heat retention.\u00a0It resists germs and dust mites, which caters to allergy\u00a0sufferers.<\/p>\n

CertiPUR-US\u00ae\u00a0has certified our MicroCushions\u2122 as an eco-friendly material made without ozone depleters, flame retardants, and other harmful chemicals.<\/p>\n

The polyester-spandex cover stretches for additional airflow. You can remove the pillow cover for easy cleaning, and the pillow itself is machine washable\u2014 we recommend washing it every six months.<\/p>\n

Every Zoma Pillow comes with a 10-year warranty and free shipping. A queen pillow costs $75.<\/p>\n

What A Side Sleeper Needs From A Pillow<\/h2>\n

Side sleepers develop a large gap between their neck and the mattress, which can cause chronic pain if the gap isn\u2019t filled. They need a thick, conforming, and firm pillow, as too much softness compromises the neck support.<\/p>\n

Side sleepers benefit from breathable materials, as half of their face presses\u00a0into the pillow all night. Gel memory foam or cooling microfibers\u00a0can keep your face from feeling too warm.<\/p>\n

Pillow Types Good for a Side Sleeper<\/h2>\n

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.<\/p>\n

Standard<\/h3>\n

The typical bed pillow. Usually, a standard pillow is 20 inches by 26 inches.<\/p>\n

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.<\/p>\n

Contour<\/h3>\n

Also known as a cervical pillow, a contour pillow\u00a0has two raised slopes\u00a0on opposite sides to support a sleeper\u2019s neck. Each side has different height options. The head rests\u00a0in the recess formed between the slopes, which aligns the base of the head with the spine.<\/p>\n

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.<\/p>\n

Knee<\/h3>\n

Knee pillows stop your top leg and hips from misaligning your spine<\/a>. 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\u2019t slip from between your knees as your sleep.<\/p>\n

Body<\/h3>\n

A body pillow<\/a> can support the back and stomach of a side sleeper, reducing muscle strain.\u00a0Just 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.<\/p>\n

Body pillows are usually 20 inches wide and either 48 or 54 inches long\u2014 which might be too big for a twin-size mattress.<\/p>\n

Bolster<\/h3>\n

Bolsters pillows are thin pillows that measure 18 inches long. Typically, a bolster pillow is cylindrical.<\/p>\n

Side sleepers unsure how to position their arms might want to try hugging a bolster pillow while drifting off to sleep.\u00a0Bolster pillows can also be used as knee pillows<\/a>, though they lack the indents to prevent slippage.<\/p>\n

Pregnancy Pillow<\/h3>\n

A pregnancy pillow has a U-shape design\u00a0to support a woman\u2019s stomach and back, which limits tossing and turning. Her head rests on the curve of the \u201cU,\u201d while her knees squeeze one leg of the \u201cU\u201d for better hip alignment.<\/p>\n

Women should sleep on their left side during pregnancy, to help maximize the blood and nutrients<\/a>\u00a0the baby receives. A pregnancy pillow makes the position more comfortable.<\/p>\n

Common Types of Pillow Fills<\/h2>\n

There\u2019s a wide variety of pillow materials. The filling in a pillow influences its feel, durability, and cost.<\/p>\n

Down<\/h3>\n

A down pillow contains the soft plumage from underneath a goose or duck\u2019s feather coat. It\u2019s a fluffy, lightweight, and moldable fill.<\/p>\n

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.<\/p>\n

As a down pillow ages, it grows excessively soft, and clumps of down may fall out of the pillow.<\/p>\n

Down Alternative<\/h3>\n

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.<\/p>\n

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.<\/p>\n

Feather<\/h3>\n

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.<\/p>\n

Feather fill costs less than down filling and has a short lifespan, about three years.<\/p>\n

Memory Foam<\/h3>\n

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.<\/p>\n

Memory foam pillows are allergen resistant. The foam\u2019s density doesn\u2019t allow allergens and dust to penetrate the surface, making it difficult to accumulate inside the pillow.<\/p>\n

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.\u00a0A solid pillow, however, requires less maintenance.<\/p>\n

Latex<\/h3>\n

Latex pillows mold themselves to a sleeper, much like memory foam does, reducing the pressure in the head and neck muscles. It\u2019s a more durable material than memory foam, snapping back into shape even after extended use.<\/p>\n

Latex is a dense material, which makes for a heavy, firm pillow.<\/p>\n

Buckwheat<\/h3>\n

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.<\/p>\n

Buckwheat pillows are a hypoallergenic choice as air circulation makes it difficult for allergens and dust mites to settle. However, if you\u2019re sensitive to plants, talk to your doctor before using a buckwheat pillow.<\/p>\n

A buckwheat pillow\u00a0is 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.<\/p>\n

Polyester<\/h3>\n

Pillows filled with polyester are inexpensive and easy to find \u2014look in the bedding section of your local department store, and you should find one for $20 or less.<\/p>\n

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.<\/p>\n

Pillow Loft<\/h2>\n

Pillow loft describes the height or thickness of a pillow, with three lofts available \u2014low, medium, and high. Side sleepers should look for a high loft pillow\u00a0to keep the head and neck aligned with the spine.<\/p>\n\n\n\n\n\n\n
Sleep Style<\/th>\nRecommended Loft<\/th>\n<\/tr>\n
Side Sleepers<\/td>\n4 to 6 inches<\/td>\n<\/tr>\n
Back Sleepers<\/td>\n3 to 5 inches<\/td>\n<\/tr>\n
Stomach Sleepers<\/td>\nLess than 3 inches<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Your mattress\u2019s 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 \u2014\u00a0so a lower loft pillow may sufficiently support your head and neck. If your mattress<\/a> keeps you more on top, a thicker pillow is needed.<\/p>\n

How Much Should a Pillow Cost?<\/h2>\n

Pillows span a large price range, from less than $5 to more than $100. The pillow\u2019s 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.<\/p>\n

So much should you pay for a side sleeper pillow? We recommend a budget of $20 to $100\u00a0for a queen pillow. If you want to purchase a knee pillow as well, look for one between $15 to $40.<\/p>\n

How Long Does a Pillow Last?<\/h2>\n

The expected lifespan of a pillow depends on its materials, but a great pillow should last between two to five years.<\/p>\n

A few years may not seem long, but there are a couple of reasons to replace a pillow often:<\/p>\n