The Best Pillows For Side Sleepers (According To Chiropractors & Sleep Doctors)
If you're reading this, odds are you're a side sleeper. And you're in good company: One 2012 survey found that up to 74% of people opt to sleep on their sides. But while common, this position can wind up disrupting your good night's sleep by contributing to shoulder pain and neck cramps. That's why it's extra essential for side sleepers to find the right pillow.
Here, sleep specialists name their top pillow picks for side sleepers and spill some tips on how to position them for your most comfortable night's rest:
Quick list
Quick list
What pillow types are best for side sleepers?
Side sleepers will want a pillow that can adjust to the shape of their head, neck, and shoulder "to prevent any kinking of the neck to either side," explains chiropractor B.J. Hardick, D.C. It's important to keep a neutral spine when standing, sitting, and especially sleeping, and this kind of pillow will prevent your spine from being out of alignment over night.
The size:
Hardick says that down-filled and feather pillows tend to be best for side sleepers, as they can more easily fit the shape of the neck's crevice. "Something too thin will cause the neck to flop toward the bed, and something too thick will cause it to kink the other way," he explains.
The shape:
And for the shape, sleep medicine specialist and psychiatrist Nishi Bhopal, M.D., recommends a body pillow or U-shaped pillow to help keep the spine aligned, as well as the hips.
The upkeep:
Naturopathic sleep doctor Catherine Darley, N.D., notes that you should be cleaning your pillows quarterly and replacing them every two years. Once your pillow has run its course, it simply won't offer you (or your head) the necessary support.
She also emphasizes the importance of finding a pillow that's just right for you and sticking to it. "Each person should have their own [pillow] set that has the correct sizes rather than bed partners sharing pillows night tonight." Find a store that has a good return policy and try out several pillows to find one that gives you the best night’s sleep and the best head support for side sleeping.
How we picked
Expert recommendations
When considering the best pillows for side sleepers, we took our expert's recommendations in mind, looking for pillows that offer adequate head and neck support, as well as quality materials.
Variety
Whether you want a firm memory foam pillow or a plush down pillow, there's something for everyone on this list—and many of the options are customizable or adjustable, too.
Reviews
All of the selections on this list have stellar reviews and tons of happy customers.
Warranty
All of the selections on this list offer a warranty program, ranging from at least one year, up to 10 years.
mbg's picks for the 7 best pillows for side sleepers:
Pros:
- Additional filling for custom loft
- All organic materials
Cons:
- Only one option for firmness
Material:
Organic kapok and organic latexCare instructions:
Dry clean as neededSupport level:
AdjustableAs with any product you're bringing into your home, Hardick notes it's so important to go for organic options that do not off-gas any potentially toxic chemicals. This organic cotton pillow by Avocado Green Mattress meets that bill—and it's also vegan and handmade in Los Angeles. It also comes with an extra bag of filling for customizable comfort.
Pros:
- Chiropractor designed
- Cooling
Cons:
- Some reviews mention flattening over time
Material:
FoamCare instructions:
Machine washableSupport level:
SoftIf you're a side sleeper who likes to prop a leg up or sleep with a pillow between your knees, Bhopal says body pillows can offer the comfort and support you're looking for. This body pillow by Snuggle-Pedic is sure to cover all your bases, with memory foam inside, a breathable bamboo cover, and cooling technology. It's also hypoallergenic.
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Pros:
- Customizable support
- Hypoallergenic
Cons:
- Not organic materials
Material:
Bamboo viscose blendCare instructions:
Machine washableSupport level:
Soft, medium, or firmSpeaking of bamboo, Hardick notes it's a great choice when it comes to pillows, and this bamboo pillow by Cozy House Collection won't disappoint. Not only can you adjust the amount of filling to create the perfect level of support, but the filling itself is shredded memory foam, ensuring your pillow will never lose its shape.
Pros:
- 3 different support options
- Ethically sourced down
Cons:
- Some reviews mention the pillow going flat
Material:
DownCare instructions:
Dry clean as neededSupport level:
Plush, mid-plush, or firmAs Hardick explained, down pillows are great for a pillow that's supportive but moldable to your specific needs. This one by Brooklinen comes in three different firmness levels, though their website notes the "firm" variety is the most supportive—and is recommended for side sleepers. With over 2,000 reviews and an average rating of 4.5 out of 5 stars, folks seem very into this down pillow option.
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Pros:
- 5-year warranty
- Patented TEMPUR® material
Cons:
- Only one option for feel/support
Material:
TEMPUR® Material and TEMPUR-Breeze® GelCare instructions:
Washable coverSupport level:
MediumThis super-well-rated pillow is also recommended by Hardick, as it was designed with neck support in mind. It's made with Tempur-Pedic's "EMPUR-Breeze Gel" on both sides of the pillow, to help you stay cool, plus its knit cover is 100% cotton—and 100% washable, so you can keep it in good shape night after night.
Pros:
- 10-year warranty
- Cooling material
Cons:
- Only one option for feel/support
Material:
FoamCare instructions:
Machine washableSupport level:
MediumDarley tells mbg she's seen her patients who get too hot at night have success with cooling pillows, and with this pillow by Vaya, that's exactly what you'll get. Its shredded foam filling gives support that contours to your head and neck, which is essential for keeping your head, neck, and spine aligned. Plus, the cooling cover and perforations will keep this pillow cool all night.
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Pros:
- Ethically sourced down
- Customizable feel and support
Cons:
- Pricey compared to other pillows
Material:
DownCare instructions:
Dry clean as neededSupport level:
Soft, medium, or firmAnd last but not least, for another down-filled option that's able to be bunched perfectly into your neck and shoulder, per Hardick's recommendation, Lincove's natural goose down pillow offers just that, with the guarantee of ethically sourced down. It's also available in three different sizes and firmness levels, so you can find the right one for you.
How side sleepers should position their pillows.
- Put one under your head: The pillow your head is resting on, Darley notes, should be "the height of the distance from the outside of the shoulder to the ear" or be able to be bunched up to fit perfectly in that crevice.
- Put one between your knees: This will ensure that your lower spine isn't twisted.
- Put one next to you: Darley adds it can be helpful to have a pillow next to you to rest your top arm on so your shoulders aren't twisting or crouching in a way that could leave you with a neck kink.
Again, the main objective here is to keep the spine in alignment. When sleeping on your side, either go with a longer pillow like a body or U-shaped option, or use a few pillows to achieve a similar effect. Here's how to place them:
The takeaway.
At the end of the day (literally), too many of us are sleeping on our sides for us not to have the best pillows available. After all, we spend nearly a third of our lives asleep. So, rather than waking up with a stiff neck and tense shoulders, we'd all be better off with quality pillows that offer the perfect balance of comfort and support.