Best Pillows for Side Sleepers

Over 70-percent of people prefer sleeping on their sides over their backs or stomachs. Side sleeping is one of the healthiest sleep positions with a good mattress and pillow.

Knowing your sleeping position makes finding a good pillow easy. Side sleepers generally all need thick, firm pillows to support the head and neck and align the spine.

Pillow Fills for Side Sleepers

Pillow fills refer to what a pillow is made from and is one of the most crucial parts of finding a good pillow. The type of pillow you have affects features such as comfort, supportiveness, durability, and price.

Memory Foam

Memory foam is known for its immense pressure and pain-relieving capabilities. Memory foam conforms under your head and neck to soothe pain and align the spine. Memory foam pillows are particularly helpful for people with head or neck pain. A pillow for neck pain with a memory foam fill can better adapt to changes in position.

Memory foam pillows come in both shredded and solid variations. Shredded memory foam pillows contain hundreds of tiny, ripped-up pieces of foam. They’re known for being more malleable, soft, and breathable. Conversely, solid memory foam pillows feature a single slab of memory foam. These types of pillows are often firm, supportive, and maintain their shape well.

Since memory foam can get hot, we recommend looking for gel, copper, or plant-based memory foam. They dissipate heat well, keeping you cool.

Latex

Latex is a natural foam derived from the sap of rubber trees. Latex pillows are naturally springy, cooling, and durable. As one of the most supportive types of pillow fills, latex is excellent for side sleepers. Latex is still pressure-relieving, but not quite as “hug-like” as memory foam.

Latex comes in two forms: Talalay and Dunlop. Both are durable and reliable materials, but they perform slightly differently. Talalay is soft and cushiony, while Dunlop is firm and extra-supportive. Both work well for side sleeping, but heavier people may prefer Dunlop over Talalay.

Like memory foam pillows, latex pillows come in both solid and shredded foam versions. For more on the differences between the two materials, see our memory foam and latex guide.

Down

Down is a luxury pillow fill made of the underbelly feathers of ducks and geese. Down pillows are fluffy—almost cloud-like—and popular in hotel bedrooms. Despite their plush feel, down pillows are breathable and don’t trap heat.

Although down feels fluffy and lightweight, they aren’t very supportive. They go flat easily and need regular fluffing to stay lofty. As a side sleeper, it’s better to consider sturdier pillow fills such as foam or buckwheat.

Down Alternative

If down is out of your price range or you have feather allergies, down alternative may be your next best choice. Made from polyester fibers, down alternative resembles the fluffy and lightweight feel of down and feather pillows without the high cost. Plus, it’s hypoallergenic!

Down alternative pillows are popular for being affordable and offered through most major home goods retailers. Regardless, down alternative pillows aren’t the most reliable options out there.

Not only are they unsupportive, but down alternative pillows trap heat and moisture, causing lumps and overall wear. Although down alternative pillows are cheap, you’ll need to replace them often.

Buckwheat

While buckwheat pillows may sound a bit odd, they’re a good choice for side sleepers who get hot at night. This firm pillow fill contains buckwheat hulls, not the grain itself.

The great part about buckwheat is they’re supportive, breathable, and sustainable! However, they’re an uncommon pillow fill and can get pricey, starting at $50 and going upwards of $150 on average. Buckwheat isn’t the comfiest of pillows out there, either. The hulls can feel stiff under your head and, even worse, they crunch together and rustle when you move.

What to Look for in a Pillow for Side Sleepers

Your pillow’s fill isn’t the only detail to keep in mind when shopping around. As a side sleeper, it’s especially important to look at a pillow’s loft in firmness to ensure it’ll work well for you.

Loft

Pillow loft is the technical term for how thick your pillow is. Choosing the right pillow loft is one of the most crucial parts of finding the right pillow. Your head and neck are furthest from your mattress when side sleeping compared to other sleeping positions, so you need a thick pillow to keep your spine aligned.

We recommend side sleepers use high loft pillows that are 5 inches or thicker. Many adjustable pillows make it easy to fluff up the pillow for greater height.

Firmness

Pillow firmness plays just as important of a role as pillow loft to stay comfortable when side sleeping. Firm pillows are preferred because soft pillows won’t offer the right levels of support to align the head and neck when side sleeping. Medium-firm, firm, and extra-firm pillows suit side sleepers because they’re sturdy.

Adjustable pillows are a good choice for people who want to experiment with firmness, too. Shredded fills you can shift to change the firmness are perfect if you want a pillow for neck pain.

Size

While it’s not quite as important as loft or firmness, bed pillow size is still an important consideration. After all, you don’t want to roll off your pillow in the night because it’s too small. You may also want to compare the lower prices of a smaller size pillow vs. a larger pillow.

Benefits of Side Sleeping

Side sleeping is one of the best sleep positions with the right type of pillow and mattress. Side sleeping helps with breathing, back pain, and issues such as heartburn or acid reflux!

Soothes Back Pain

Many people assume back sleeping is optimal for back pain, but this isn’t necessarily true. Compared to back sleeping, side sleeping puts the least amount of stress on the back and spine.

We suggest curling up slightly versus staying straight to relieve lower back pain. Curling up creates space between your spinal discs, relieving pressure and pain.

Minimizes Snoring and Sleep Apnea Symptoms

Another reason you may want to sleep on your side is because of how much easier it is to breathe compared to other positions. Your sleeping position may cause snoring or worsening obstructive sleep apnea symptoms.

When you sleep on your back, your tongue relaxes in the back of your throat, making it difficult to breathe. When you sleep on your stomach, your face presses into your pillow, making it hard to breathe.

When side sleeping, your face isn’t compressed and your airways aren’t blocked. Side sleeping helps stop snoring and reduces harsh sleep apnea symptoms.

Aids Digestive System

Side sleeping can boost digestion due to the placement of your internal organs. It helps moves food through the digestive system to promote bowel movements. Proper digestion prevents indigestion, constipation, and other bowel issues.

Reduces Heartburn and Acid Reflux

Stomach sleepers and back sleepers are at a higher risk of experiencing heartburn and 

acid reflux

 over side sleepers.

When sleeping on the back or stomach, stomach acid can travel up your body. This leads to acid reflux or heartburn. Acid reflux and heartburn symptoms are worse if you eat fatty, salty, or sugary meals at night. Dealing with either of these issues only makes it uncomfortable—if not painful—to sleep.

Side sleeping prevents heartburn and acid reflux because gravity keeps your stomach acid where it belongs.

Safe for Pregnancy

Sleeping on your side is the best position during the later stages of pregnancy. Side sleeping prevents the uterus from pressing into the lower back, which worsens typical pregnancy pains. Plus, many pregnant women deal with heartburn, acid reflux, back pain, and digestive issues, all of which side sleeping can mediate.

Some pregnant women may also want to pair their bed pillow with a body pillow.