How To Choose The Best Side Sleeper Pillow
Of all kinds of sleeping posture, side sleeping is the most common. Likewise, it is regarded as the healthiest of all sleeping manner. Besides the natural spinal alignment, that side sleepers enjoy while sleeping, this sleeping position also helps to alleviate aches and pains throughout the body.
It is an ideal sleeping position for patients suffering from acid reflux and sleep apnea as this model opens up the airway and improves circulation in the sleeper’s breathing passages. In the industry today, there are different brands with varieties of side sleeper pillow that is often difficult to differentiate the best from others.
So, whenever you are purchasing a side sleeper pillow, here are some features to look for and some factors to consider.
Discover The Best Supportive Neck Pillows That Ensure You Wake Up In Comfort With Our Buying Guide And Bite
Waking up with a sore neck is a rotten way to start the day. The best pillows for neck pain offer support in all the right places, ensuring that your shoulders and muscles are positioned properly all night long. No more waking up with sore shoulders, neck stiffness and headaches.
Our necks and backs need more careful attention than ever, now that so many of us work from home and spend our down time staring at our phones. In my 20 years of clinical experience, Ive never treated so many younger people with neck pain, says Gary Jones, physiotherapist at Physio 206. Thats got to be something to do with the mobile screen generation. Its a big problem and its not going away.
The right supportive pillow could make all the difference but instead we sleep on the same saggy old pillow for years on end. Think about how many hours you sleep each week, says Gary. Your car has an annual MOT, but how often do you do an MOT of your pillow? Its literally, lets wait until its gone threadbare!
So in this buying guide, well reveal how to choose a pillow that offers the correct support, alleviating not just neck pain but also back ache and headaches. Well also reveal our pick of the best pillows currently available.
Finding The Best Pillow For Side Sleepers
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Since the side sleeping position is by far the most popular among adults, its only natural that weve been investigating what the best pillow for side sleepers looks and feels like. And though there are many reported benefits to sleeping on your sidelike reduced sleep apneawhen done improperly, it can cause neck and shoulder strain, potentially leading to nerve pain and soft tissue issues in the spine.
Pittsburgh-based Premier Chiropractic Clinic owner and chiropractor Dr. Brian Meenan regularly advises his over 1.6 million followers on TikTok and treats patients for sleep-related pain everyday. According to him, your ideal pillow should put the least amount of stress on your spine and neck. You want your neck mostly in neutral, not bending too far to the right or left when lying on your side, he says. So to help you achieve the most restful nights sleep, weve rounded up the 16 best side sleeper pillows we could findincluding recommendations from Dr. Meenan, top-reviewed online picks, and cushions my colleagues at AD and I have tried ourselves.
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How Can You Prevent Neck Pain In Future
While investing in one of the best pillows for neck pain is a great start, there are other measures you can take to prevent neck pain in the future. In terms of preventing neck pain, your best bet is to actually strengthen your neck lots of people who have neck pain typically think they have to stretch, but really you need to strengthen, Joshi told us.
You can do this through isolated neck strengthening exercises, for example by putting your hand on the side of your head and gently pushing against your hand, holding for 10-20 seconds on either side.
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$12499 From $9999 At Eli & Elm
The supportive Eli & Elm Side Sleeper pillow has a curved cutout that creates room for your shoulder when sleeping on your side, setting this pillow apart from the rest. We found the extra room quite comfortable and also appreciated how it let us hold onto the edges of the pillow while sleeping on our side, keeping our arms and hands more comfortable too. As a bonus, we loved that we felt like we were cradled when we slept on our backs too, so its a great choice if you shift positions often.
The pillow is filled with a blend of latex and polyester that is adjustable and removable. Similar to other adjustable pillows, you can take out as much fill as you want to achieve the exact height and firmness level thats most comfortable. We found the pillow came with plenty of fill for those that like a firm pillow, though we had to remove some to soften it up. If you like an extra-firm pillow, Eli & Elm offers an option to buy extra fill. It took a few nights of trial and error before we figured out the optimal amount of fill, but once we did we found the pillow very comfortable.
The Side Sleeper has two slight drawbacks. First, we found that the pillow sleeps slightly hot not so much so it disturbed our sleep but if you are sensitive you may want to keep that in mind or plan to accessorize with some of our recommendations for hot sleepers.
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Sleep Artisan Side Sleeper Pillow
Price: $$
Customer rating: 4 out of 5 stars
If youre looking for a green pillow thats specifically made for side sleepers, you may enjoy the Sleep Artisan Side Sleeper Pillow. It has an ergonomic design that protects the neck and shoulder from cramping, plus its handcrafted in the United States with organic cotton and hemp. The fill is made from organic latex and poly silk.
Users like this pillows complete lack of chemical smell. They also like how easy it is to adjust the amount of fill in the pillow to a preferred height.
Unlike other pillows with a curved side, this pillow fits comfortably into a standard pillowcase.
The manufacturer provides a 3-year warranty.
How Often Should You Replace Your Pillow
“Many doctors recommend replacing pillows every two years,” Dautovich says. Odors, stains, lumps, and flattening are all signs that it might be time to replace your pillow. Increased neck pain or allergy symptoms can also be signs that your pillow is no longer serving you. When cleaning, be sure to refer to the care label on your pillow to ensure it lasts as long as possible.
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Which Pillow Is Best For Neck Pain
There isnt one single pillow out there thats perfect for everyone, but the best pillow for neck pain has two main characteristics: its firm enough to keep your head at a neutral angle so your spine stays aligned while you sleep, but yet somehow soft enough to allow some give to help alleviate pressure points. Thats why we like the Tempur-Pedic Tempur Neck Pillowit checks all the boxes.
Memory foam and feather pillows are excellent options because they provide support, but also cradle your head to keep your spine neutral. Cervical pillowsthe ones that have a depression in the center and raised edgesare also top picks. Keep in mind that the best pillow for neck pain may not feel totally comfortable at first. It can take some getting used to, so give it a little time.
Coop Home Goods Knee Pillow
Price: $
Customer rating: 4.5 out of 5 stars
Side sleepers may benefit from sleeping with an extra pillow between their knees. This can help better align the spine.
This adjustable knee pillow is ergonomically shaped for comfort. Its designed to help side sleepers create more space between the legs. More space helps reduce hip pressure and maintain proper spinal alignment.
The pillow cover is made from polyester and bamboo-derived rayon and can be hand-washed. The fill is all CertiPUR-US certified polyurethane memory foam. Its hypoallergenic and resistant to dust mites.
This pillow comes with a removable foam insert, so you can control the pillows thickness and density. You cant wash the fill or the insert.
The manufacturer provides a 100-night sleep trial and return window if the pillow doesnt work for you, as well as a 5-year limited warranty.
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Find The Right Height
You may need a higher pillow than back sleepers, since youâve got your shoulder in the picture. But if you go too high, your neck will be at an angle all night and youâll be unhappy in the morning.
Ideally, you want your head and neck to be in line with your spine when youâre on your side. Think about forming one straight, comfortable line.
Why Trust Good Housekeeping
Lexie Sachs is the Executive Director of the Textiles, Paper & Apparel Lab at the Good Housekeeping Institute. She has a Bachelor of Science degree in Fiber Science from Cornell University and more than 15 years experience in the textiles industry, including merchandising and product development for home products. Lexie joined Good Housekeeping in 2013 and has extensively tested all types of beddingincluding mattresses, sheets, pillows, comforters and more using specialized lab equipment and with hundreds of testers.
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A Luxurious Option That Helps Relieve Strain
Fill: Down | Trial period: 60-day return policy and 3-year warranty | Adjustable: No
This Parachute Down Sleeper Pillow has a special design with a 3.5-inch gusset that takes the strain off your neck and shoulders so you sleepand wake uppain free. The medium-density pillow is constructed with luxurious 750 fill power European white down stuffed inside a 100% cotton sateen shell that’s woven extra tight so no feathers poke through.
What the reviews say: Reviewers rave about this pick, with one person gushing: This pillow has changed my life…I now sleep through the night, wake with no neck or back pain and feel rested and happy!
What Material Is Best For Side Sleepers
The ideal pillow material for side sleepers is medium-firm to extra-firm rather than soft. Down and down alternatives may be too soft for those who sleep mostly on their sides. Foam, like latex and memory foam, offers a more supportive surface for side sleepers.
Keep in mind, though, that your preference also plays a part. Despite being fans of side sleeping, some people prefer softer, down-filled pillows and sleep with two pillows instead of one.
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What Pillow Is Best For Side Sleepers With Neck Pain
Neck pain is usually the result of your pillow being too soft, so make sure to stick to medium to medium-firm models. Those that are too soft would let your head sink, throwing the spine out of alignment and causing you to wake up with a stiff neck. You should also make sure your pillow isnt too thin or too tall.
Caring For And Cleaning Your Pillow
The Nectar Pillow has a gusset, a feature that provides additional loft and can be useful for side sleepers.
Experts recommend getting a new bed pillow every one to two years, depending on the material and a handful of other factors. But during that time, there are other things you should be doing to keep it in tip-top shape.
Regularly washing your pillows can help prevent the build-up of dust and allergens and may prolong the lifespan of your pillow.
McKeon says that people with allergies should wash their pillows every four weeks. For those who don’t have allergies, aim to wash your pillows at least twice per year.
If your pillow isnt washable , you should take extra steps to protect it with a good pillow cover. Look for tightly woven fabrics to prevent dust mites and dust build-up in pillows. Microfiber is one option, because the weave is inherently tight given the tiny circumference of the yarn.
You can also look for products that specifically advertise allergy and dust mite control. The American Allergy and Asthma Foundation certifies products and offers a database to find pillow protectors to keep your sneezes at bay.
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Coop Home Goods Original Loft Pillow
We recommended this pillow for side sleepers in our general guide to pillows for its adaptive qualities: You can add or remove the memory foam fill to adjust the thickness and firmness. All you have to do is unzip the outer case and liner to access the fill. The pillow has an average rating of 4.5 stars from over 49,000 reviews on Amazon. The company also offers a 30-day return policy.
What Size Pillows Are Available
The most popular pillow sizes are standard, queen, and king. However, some manufacturers offer additional sizes to accommodate sleepers with different preferences. The following table lists facts and figures for the five most common pillow sizes. For the dimensions column, please note these are average measurements that will differ from brand to brand.
| Size | ||
|---|---|---|
| 48W x 20L | Rare | A body pillow is at least 4 feet wide, and should be ideal for anyone who enjoys snuggling with a pillow. Pregnant women often find body pillows comfortable when placed between their knees. |
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A Good Size Sleeping Pillow Helps With Snoring
Snoring is a common problem that can occur for a myriad of reasons. Back sleeping, for instance, is associated with snoring mainly because your tongue moves back into your throat while you are sleeping.
However, if you sleep on your side, you wouldnt have to worry about this particular cause of snoring. The same goes for sleeping on your stomach. Thats not to say side sleepers dont snore it is just less likely because the posture addresses a common cause of snoring.
At the same time, you should find a side sleeper pillow that provides you with the proper neck alignment. As soon as there is an unnatural or unaligned curvature in your throat, the airflow will be blocked or impaired. Both cases could lead to snoring.
Other Pillows We Tested
From $49 at Garnet Hill
We loved the Garnet Hill Heirloom European White Goose Down Pillow, so its no surprise we also liked their down-alternative pillow as well. Its more plush and supportive than most other synthetic fill pillows we tested and keeps its shape throughout the night. Its washable and comes in three firmness levels. Garnet Hill also has a 90-day return policy.
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Choose Your Pillow Fill
Whatâs inside your pillow is entirely up to you and comes down to what you like, whether thatâs feathers, down-alternative, memory foam, or buckwheat hulls. That said, a soft, squashy pillow will allow your head to dip down toward the mattress, putting your neck at an angle to your spine. Youâll probably want something firmer that can keep your head supported. If you have allergies, go for a hypoallergenic material and use a pillow cover that shields against allergens or dust mites.
Will Your Pillowcase Fit
Something not many people consider is that the size of their new pillow may not fit their existing pillowcases. You might have a few faves that you use consistently, so make sure you take these into the store, or at least their dimensions, when shopping for a new pillow. It would be annoying to have to spend more on pillowcases because your new pillows don’t fit.
When we bought pillows for this test, most claimed dimensions vary only marginally , but there are a few that varied up to 8cm. If your pillowcase is already a tight fit, it’s best to bring it into the shop to make sure.
If the pillow is vacuum-packed, ask to see one that’s already open. A bricks-and-mortar store will usually have some samples that are already fully expanded from the vacuum packaging. If you try your pillowcase on the sample pillow, give it a wash when you get home.
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Best Combination Of Wool And Latex: Birch Organic Pillow
- Dimensions : 28 x 20 in for standard, 36 x 20 in for king
This GREENGUARD Gold- and GOTS-certified pillow uses eco-friendly, organic, and sustainable materials. The wool comes from New Zealand, and the organic cotton and latex come from Southeast Asia.
The pillow combines wool and latex, providing support for people who sleep on their side, back, or stomach. The company says the breathable materials also wick moisture and ensure good airflow, keeping people cool and dry during sleep.
The manufacturer makes its pillows by hand in the U.S. and offers no-contact delivery.
How To Choose A Pillow For Side Sleepers
The best pillow for side sleepers will provide adequate cushioning to support the head and neck. Our testing shows that pillows that either sink too deeply or feel too thick can interfere with spinal alignment, and neck and shoulder aches typically occur as a result. In determining the best pillow, you should look at several factors, including loft, firmness level, and material composition. In the next few sections, well discuss how side sleepers can find a pillow that will work for them.
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