When you sleep on your side, your pillow needs to fill the space between your head and the mattress so your neck stays in line with your spine. Get it right and you're likely to wake up more comfortable; get it wrong and you may wake up stiff.
Look for the right height
Side sleepers usually need a medium-high to high pillow. If you have broad shoulders, choose a taller pillow; if your mattress is soft and your shoulder sinks in, you may need slightly less height.
Choose firm, steady support
A medium-firm pillow keeps its shape through the night, holding your head at a consistent height. Very soft pillows tend to flatten as the night goes on.
Pick a filling you like
- Memory foam contours closely and stays supportive. A cooling cover helps if you sleep warm.
- Shredded foam can be adjusted by adding or removing filling.
- Latex is buoyant, breathable and long-lasting.
- Down and down-alternative are soft but often too low for side sleepers.
Test your alignment
Lie on your side and ask someone to check whether your head is level with your spine. If it tilts down, try a thicker pillow; if it tilts up, try a thinner one.
Small changes, better sleep
- Put a pillow between your knees to keep your hips aligned.
- Hug a second pillow to support your top arm.
- Choose breathable cotton bedding.
- Keep your bedroom cool, dark and quiet.
Replace it when it wears out
If your pillow is lumpy, flat or stays folded when you fold it in half, it no longer supports you properly. Most pillows last one to three years.