Forbes Vetted Feature:
Our editors have personally tested over 25 pillows on the market to find the top picks for side sleepers. Sleep and mattress editors Bridget Chapman and McKenzie Dillon, both certified sleep coaches, bring years of experience testing and reviewing hundreds of mattresses, pillows, and accessories.
Expert Consultation
Given the specific needs of side sleepers, we consulted four experts for this guide:
Grant Radermacher , Chiropractor
Dr. Neel Anand , Orthopedic Spine Surgeon at Cedars-Sinai Spine Center, Los Angeles
Dr. Jessalynn Adam , Physical Medicine and Rehabilitation Physician at OrthoVirginia
Dr. Nicholas Anastasio , Board-Certified Physician at Orthopedics and Joint Replacement at Mercy Medical Center, Baltimore
Keeping Current
To ensure accuracy and relevance, we regularly update our recommendations. This guide was last updated in April 2024.
How We Chose the Best Pillows for Side Sleepers
We sought out the most popular pillows from reputable brands and retailers, focusing on those that offered an ideal balance of support and comfort for side sleepers. Here’s our process:
- Testing: We personally tested each pillow for several nights.
- Reviews: We considered only pillows with an average customer rating of at least four stars.
- Variety: We included a range of options to accommodate different comfort preferences and budgets.
What to Consider When Buying a Pillow for Side Sleepers
A good pillow can keep your head and neck in proper alignment, reducing pain and improving sleep quality. Here are the main factors to consider:
Price
Quality pillows for side sleepers can range from $50 to $200. Generally, pillows made of polyfoam or down alternatives are less expensive than memory foam, latex, and down pillows.
Materials
The fill and material of a pillow greatly affect its feel:
- Memory Foam: Hypoallergenic, adjustable, and easily refluffed.
- Feather: Durable and plush, often more affordable than down.
- Buckwheat: Allows air circulation but may rustle when moved.
- Down/Down Alternative: Offers plushness and moldability, though down alternatives are more affordable.
- Latex: Soft, durable, and hypoallergenic.
- Polyfoam: Balanced, affordable, and cooling.
Shape
Common pillow shapes include:
- Cutout: Features a half-moon cutout for neck support.
- Gusset: Rectangular with extra fabric for more structure.
- Contour: Curved to cradle the head and neck.
Firmness
Radermacher recommends at least a medium-firm pillow for side sleepers to prevent your head from sinking too deep.
Loft
Loft refers to a pillow's height. The right loft keeps your neck aligned with your spine. Too high or too low can cause pain.
Adjustability
An adjustable pillow allows you to add or remove fill to achieve the perfect height and firmness.
Support
Supportive pillows maintain neutral alignment, crucial for those with neck pain.
Pressure Relief
Pillows that provide pressure relief, often memory foam, help side sleepers with neck or shoulder pain by maintaining proper alignment.
How to Position Your Pillow When Side Sleeping
Proper sleep posture is essential for side sleepers to avoid neck or shoulder pain. Here are some tips:
- Align Your Ears and Shoulders: Keep your ears in line with your shoulders.
- Pillow Between Knees: This helps maintain neutral hip alignment.
- Arm Positioning: Keep your arms below your shoulders to avoid joint stress.
Other Tips for Side Sleepers
Choose the Right Mattress
A supportive mattress is essential. Personal preference plays a role, but those with lower back pain should opt for more support.
Try a Pillow Between the Knees
This helps reduce hip joint stress by maintaining neutral alignment.
Invest in a Mattress Topper
A topper can relieve pressure points, especially when using a firmer mattress.
Best Pillow Types for Side Sleepers For neutral alignment, we recommend supportive pillows. Our top pick is the Coop Sleep Goods Original Adjustable Pillow for its crosscut memory foam and adjustable fill.
For Side Sleepers with Bad Posture
A contoured pillow like the Honeydew Sleep Scrumptious Side Pillow helps correct alignment.
For Side Sleepers with Shoulder Pain
The Eli & Elm Cooling Side-Sleeper Pillow, with its adjustable height and U-shaped design, provides excellent pressure relief.
Choosing the right pillow is vital for side sleepers. Whether it's memory foam, down, or latex, finding the perfect fit can dramatically improve sleep quality and overall health. Trust Forbes Vetted to guide you to the best options tailored to your needs.
