Side sleeping is comfortable and common, but it asks a lot of your pillow. Because your shoulder lifts your head off the mattress, the pillow needs to fill that gap and keep your neck straight. Choose well and you're more likely to wake up feeling comfortable.
What to look for
The right height
Most side sleepers need a medium-high to high loft. People with broader shoulders usually need more height, while a soft mattress that lets your shoulder sink can call for slightly less.
Consistent support
Medium-firm pillows hold their shape through the night. Softer pillows may flatten, leaving your neck unsupported.
A filling that suits you
- Memory foam: molds to you and keeps its height. Choose a cooling cover if you sleep warm.
- Shredded foam: adjustable for a custom height.
- Latex: responsive, breathable and durable.
- Down or down-alternative: soft and light but often too flat for side sleepers.
Check your alignment
Lie on your side and have someone check whether your head lines up with your spine. If your head tilts down, try a taller pillow; if it tilts up, try a lower one.
Little things that help
- Place a pillow between your knees to keep your hips level.
- Hug a second pillow to support your shoulder.
- Choose breathable cotton bedding.
- Keep a regular bedtime and a cool, dark room.
Replace worn-out pillows
If your pillow is flat, lumpy or doesn't spring back after you fold it, it's time for a new one, usually every one to three years.