Best Pillow For Side Sleepers

Getting a good night’s sleep is crucial for our physical and mental health. Choosing the best pillow for side sleepers can make a significant difference.

For side sleepers, the perfect pillow should provide adequate support to the neck and head, maintaining spinal alignment while minimising pressure points. Let’s dive deeper into the world of pillows and explore some of the best options for side sleepers.

We understand the importance of proper posture and alignment, especially while sleeping. Using the right pillow can greatly support this.

In this blog, we’ll discuss the importance of purchasing the correct side sleeper pillows to ensure a good night’s sleep. Selecting the best pillow for side sleepers involves considering various factors like pillow height, firmness, and material.

On top of that, we’ll explore different types of pillows and how they cater to the needs of side sleepers, and other combination sleepers.

Lastly, taking care of your pillow is just as important, so we’ll also discuss pillow maintenance and cleaning.

This will ensure you’re not only choosing the right pillow but also getting the best out of it.

Why is a good pillow important for sleep?

The right pillow is essential for sleep because it supports the head, neck, and spine in a neutral position. This is critical for maintaining proper alignment and avoiding discomfort.

When your body is correctly aligned, it significantly reduces the chances of experiencing muscle strain or waking up with aches and pains. The right pillow can improve the quality of your sleep by reducing sleep disturbances and promoting a more relaxed and restful night.

More specifically, a good pillow can help alleviate pressure on the shoulder and arm, enhancing comfort and ensuring a good night’s sleep.

Sleep is an essential pillar of overall well-being, impacting our physical and mental health in profound ways. Achieving a good night’s sleep can be a game-changer. One often overlooked factor that can make a significant difference is choosing the right pillow. Quality sleep is vital for our bodies and minds to rejuvenate and function optimally. It affects our mood, concentration, productivity, and overall health.

Achieving restful sleep isn’t just about the duration; it’s also about the quality of sleep we experience throughout the night. This is where the right pillow plays a crucial role. A firm pillow offers the ideal support and alignment for your head, neck, and spine This ensures that you wake up feeling refreshed and revitalized. It can alleviate discomfort, reduce tossing and turning, and prevent common issues such as neck pain, headaches, and even snoring.

By providing the right balance of comfort and support, a good pillow can transform your sleep experience. It will help you fall asleep faster, stay asleep longer, and wake up ready to tackle the day with renewed energy and vitality. When your neck is properly aligned, it can help reduce muscle tension, alleviate pain, and prevent stiffness in the morning.

A bad pillow can cause pain in the neck and shoulder, headaches, and even disrupt your breathing during sleep. Therefore, it’s critical to choose the right pillow to ensure quality sleep and prevent potential health issues.

How to choose the right pillow for you?

When choosing a side sleeper pillow, it’s important to factor in your specific sleeping position and any health concerns you may have.

Here are some tips to help you choose the best pillow for you:

Sleeping Position

The pillow you choose should support your head and neck in a neutral position, regardless of your sleeping position.

If you’re a side sleeper, you’ll need a thicker pillow to bridge the distance between your shoulder and head. This effectively keeping your neck aligned with your spine.

On the other hand, if you tend to sleep on your back, a thinner pillow will suffice. This prevents your head from being thrown too far forward.

Stomach sleeping is another example of requiring a thin pillow to

In both scenarios, the goal is to maintain the natural curvature of your spine while you sleep. This minimises strain and preventing discomfort.

Fill Material

Pillows can be filled with a variety of materials, such as down, memory foam, latex, or polyester. There are even shredded memory foam pillows available. Each material has its pros and cons. It’s important to choose one that suits your personal preference and any allergies you may have.

For instance, down pillows are exceptionally soft and fluffy, but they may not provide enough firmness for side sleepers.

Memory foam pillows contour to your head and neck. They provide excellent support and pressure relief, but they can trap body heat. Memory foam pillows range from reasonably solid through to a solid memory foam pillow.

Latex pillows are resilient and maintain their shape well, but they’re typically more expensive.

Polyester pillows are relatively inexpensive and lightweight, however, they may flatten over time.

Therefore, it’s key to consider the fill material when choosing the best pillow for your needs.


The firmness of the pillow also plays a role in proper alignment.

A soft pillow will not adequately support your neck, potentially leading to strain and discomfort.

Conversely, a pillow that is too firm can cause discomfort due to inadequate pressure relief.

Ideally, you should look for a pillow that strikes a balance between softness and firmness – one that provides enough support without feeling too hard or too soft.

This ensures your head, neck, and spine maintain their natural alignment throughout the night, contributing to a restful and pain-free sleep.


Choosing the appropriate size of the pillow is equally crucial for achieving comfortable sleep.

The dimensions of the pillow should match your body proportions and the size of your bed.

A pillow that’s too small might not provide enough support. A pillow that’s too large can cause discomfort and disrupt your sleep.

Consider the length and width of the pillow, and ensure it fits comfortably on your bed without hanging over the edges.

Always remember – investing in a suitable pillow is an investment in your health and wellbeing.

The Importance of Choosing the Right Height Pillow for Correct Alignment

When it comes to achieving a restful night’s sleep, one often overlooked factor is the height of your pillow. The height, or loft, of your pillow is crucial as it directly impacts the alignment of your head, neck, and spine.

Too high a pillow can cause your neck to bend unnaturally, leading to strain and discomfort. Similarly, a pillow that’s too low might not provide enough support. It will leave your neck unsupported and leading to potential pain and stiffness.

Therefore, selecting a pillow with the appropriate height is critical for maintaining the natural curvature of your spine and achieving quality sleep.

It’s recommended to choose a pillow height that aligns your nose in line with the centre of your body, ensuring optimal comfort and support.

The correct side sleeper pillow height plays a crucial role in maintaining proper spinal alignment. It relieves pressure points, and ensuring overall sleep experience. side sleepers tend to require thicker pillows.

Importance of Correct Alignment

Proper alignment of the spine is vital for minimizing discomfort and preventing musculoskeletal issues. When you lay down to sleep, your side sleeper pillow should provide adequate neck support to keep your head, neck, and spine in a neutral position.

Improper pillow height can result in the misalignment of these crucial body parts. This can lead to various problems like sore neck, headaches, and even snoring.

It’s, therefore, essential to make an informed choice when selecting the best pillow, carefully considering the height, firmness, and fill material to ensure optimal comfort and alignment throughout the night.

Alleviating Pressure Points

A pillow that is too high or too low can create undue pressure on certain areas of the body, such as the neck, shoulders, and spine. These pressure points, when not properly supported, can lead to discomfort, disrupt sleep, and even cause long-term musculoskeletal problems.

Optimal pillow height ensures that pressure points are relieved and evenly distributed. This allows for proper blood circulation and reducing the risk of developing soreness or stiffness.

By providing adequate support, the right pillow can alleviate pressure, promote the relaxation of muscles, and contribute to a good night’s sleep. A firmer pillow is more likely to give greater support.

Enhanced Comfort and Sleep Quality

When choosing the right pillow for side sleepers, height directly contributes to your overall comfort and sleep quality. Ensuring your body is well-supported and aligned reduces the likelihood of tossing and turning during the night, leading to uninterrupted sleep.

By finding the perfect height for your pillow, you can enjoy a deeper, more restorative sleep, waking up refreshed and rejuvenated in the morning.

Investing time and effort in selecting the right height pillow is an essential step towards improving your sleep experience and overall well-being. By maintaining proper alignment and relieving pressure points, you can wake up feeling refreshed and ready to tackle the day.

Consideration of your body’s unique needs and preferences when choosing a pillow height is crucial. Remember, a well-aligned spine is the foundation of sleeping well. Sweet dreams await when you prioritise the correct pillow height for optimal alignment.

How we choose the right pillow for side sleepers

If you’re considering investing in a supportive pillow, you’ve already taken the first step towards better sleep.

But we know that sorting through the vast array of options online can be overwhelming. That’s why we’ve done the hard work for you.

We have spent hours scouring reviews and ratings from real users, combining that information with our knowledge to curate a list of the best pillows for side sleepers on the market.

No matter what your budget or specific needs may be, we’ve got you covered with supportive options at every level.

Say goodbye to confusion and frustration – let us guide you in finding the perfect pillow for a restful, restorative sleep.

Best Pillow For Side Sleepers

Derila Contour Pillow

What I love

The Derila Contour Memory Foam Pillow, with its unique butterfly shape, offers good support for your head, neck, and back.

As we age, our joints require additional support and protection. The Derila Memory Foam Pillow provides essential support and comfort to slow down the ageing process and minimize discomfort.

Neck support is a vital aspect of sleep, and the Derila cradles your neck regardless of your preferred sleeping position.

Constructed from solid memory foam, the Derila strikes the perfect balance of firmness, ensuring your head and neck are well-supported throughout the night.

The Derila Cervical Memory Pillow is entirely natural and breathable, providing good comfort while aiding in temperature regulation throughout the night. Enjoy a cool, sweat-free sleep with Derila.

What you should know

Comes in 2 sizes: Standard (50 x 30cm), and King size (60 x 34cm).

Comes with a removable outer cover.

Best Pillow For Side Sleepers

Pulatree Cervical Pillow for Neck Pain Relief

What I love

The Pulatree Cervical Memory Foam Pillow contour design supports your head, neck, shoulder, and back perfectly. The ergonomic design naturally fits the curve of your spine, providing appropriate support for spine alignment.

The foam pillow design allows you to shift comfortably between positions.

The Pulatree Cervical Pillow boasts 2 different contour heights on either side, letting you choose the side that best suits your sleep posture. The unique butterfly design provides armrests to prevent numbness, and the hole inside cradles your head for optimal support & reduces skull pressure.

The pillow is crafted from safe and odourless memory foam for a healthy sleep.

The high-quality rebound memory foam is temperature-sensitive and molds perfectly to your neck. It’s firm enough to hold your head at a healthy angle and soft enough to alleviate pressure points.

What you should know

This cervical pillow comes with breathable and removable double pillowcases, made from hypoallergenic cotton and polyester.

The soft and breathable fabric allows air to circulate throughout the night, absorbing moisture and preventing night sweats.

Pillow size is 16 x 38 x 16 cm

Best Pillow For Side Sleepers

FitYou Cervical Pillow for Neck Pain Relief

What I love

The Fityou Cervical Pillow is a memory foam pillow with a density of 50D and a slow rebound of 3-5 seconds. This unique blend creates a firm yet comfortable pillow that provides effective support to relax the spine and muscles during sleep making it an ideal side sleeping pillow.

The pillow cover fabric is designed with numerous tiny breathing holes, promoting a hypoallergenic and breathable environment which effectively extends the life of the solid memory foam core. It also features a 3D mesh design with the pillowcase, enhancing its breathability.

This round neck pillow is ergonomically designed for a relaxing night’s support. Its structure helps to reshape the vertebrae back to the natural curve, ensuring the neck and spine maintain proper alignment during side sleeping. Despite its softness, this robust pillow does not lose its shape.

The Fityou pillow can be used beneath your neck for spinal alignment during sleep, slipped behind your lower back for lumbar support with an office chair or car seat, placed under your knees for back relief when sleeping on your back, or between your legs for side sleeping support.

What you should know

This pillow is safe to use, healthy for all, and does not attract dust and bugs. There are no toxic components in the pillow.

In case you experience a “Fresh Foam” odour, it is harmless and should dissipate within several days once unpacked and aired out.

The standard pillow size is ‎36.7 x 17.6 x 15.3 cm, making it suitable for back, stomach, side, and combination sleepers.

Best Pillow For Side Sleepers

ZAMAT Contour Memory Foam Pillow

What I love

The ZAMAT Contour Memory Foam Pillow is an excellent choice for neck pain relief for side, back, and stomach sleepers. With its contoured cervical design and solid memory foam, this pillow naturally cradles the curve of your neck, providing support for spine alignment.

The pillow offers adjustable height with removable memory foam inserts (about 2cm thick) that allow a customised sleep experience. By adding or removing the inserts, you can modify the pillow to one of two loft levels.

Rotating the pillow 360° provides a different level for low pillow sleepers. This flexible design makes it easy to switch between an orthopaedic pillow and a regular one.

It is ergonomically sound and made with high-quality, odourless memory foam.

This firm pillow supports your neck and shoulder, regardless of your sleeping style, ensuring restful and safe sleep.

It’s made of a breathable hypoallergenic cotton/polyester blend with a stretchy polyester liner to help the pillow maintain its shape, and it is ideal for retaining less body heat throughout the night.

What you should know

The ZAMAT Pillow comes with a breathable and washable pillowcase. The double pillowcase design, with an outer quilted cover, adds plushness and is easy to remove for washing.

100% satisfaction in the case you do not enjoy the product and assistance when needed.

If you find the pillow too thin, simply contact the company for an extra memory foam insert.

It’s important to keep in mind that everyone’s preferences and needs are different. What may be the perfect pillow for one person could be uncomfortable for another due to factors such as body size, preferred sleeping positions, and personal comfort preferences.

So it’s a good idea to read customer reviews as they can provide firsthand insights into the performance and quality of the pillow.

Also, speaking to a healthcare professional can be beneficial. They can offer advice based on your individual health needs and concerns, helping you make an informed decision.


What kind of pillow should a side sleeper get?

As a side sleeper, it’s important to choose a pillow that’s thick and firm to keep your head and neck aligned while you rest.

Unlike stomach sleepers who benefit from thinner pillows, side sleepers require extra support.

Luckily, you have a range of fill options from down to foam to choose from.

As long as your pillow is thick enough to properly support your neck, you’ll be on your way to a better night’s sleep.

Is a flat pillow better for side sleepers?

A flat pillow is usually not the best choice for side sleepers.

As mentioned earlier, side sleeping typically creates the largest gap between the head and the pillow, requiring a higher loft pillow to maintain alignment of the head, neck, and spine.

A flat pillow may not provide the necessary support, leading to potential discomfort and tension in the shoulders.

Side sleepers need to opt for a firm pillow with a higher loft to ensure optimal comfort and proper spinal alignment throughout the night.

Why do I wake up with a stiff neck and shoulders?

Waking up with a stiff neck and shoulders can be a disconcerting experience, impacting your daily activities and overall quality of life.

Have you ever wondered why waking up sometimes results in a stiff neck and shoulders?

It could be due to sleep position, including lying on your stomach or turning and changing positions frequently throughout the night.

Using too many pillows or using a pillow that doesn’t provide adequate support can also be a factor.

In some cases, neck tension may have existed before going to bed.

By identifying the underlying causes, you can take steps to alleviate this common issue and start your mornings feeling more refreshed.

How should I sleep to relax my neck and shoulders?

When trying to relax your neck and shoulders while sleeping, certain positions may prove more beneficial.

Side sleepers can help ease neck and shoulder tension by adopting a foetal position, sleeping on their side with their knees slightly bent. This position helps ensure proper alignment of the spine and reduce pressure on the neck and shoulders.

Alternatively, sleeping on your back is another excellent position. When lying on your back, the neck, head, and spine remain in a neutral position, reducing the strain on these areas.

Opting for one of these positions can notably enhance your sleep quality and help you wake up feeling refreshed. Simple adjustments to your sleeping positions can be an easy and effective way to improve your overall well-being.

Can pillows cause stiff neck?

Yes, surprisingly, your pillow can indeed contribute to a stiff neck.

Pillows that are too high or too low can induce an unnatural bending of the neck, leading to a strain on the muscles. This strain can cause neck stiffness, discomfort, and even pain.

Therefore, it’s crucial to select a pillow that maintains your neck at the proper height, aligning it smoothly with the rest of your body.

Understanding this could be your first step towards alleviating neck discomfort and enhancing your overall sleep experience.

Is my bed causing me neck pain?

Your bed can indeed be a contributing factor to your neck and shoulder pain.

If your mattress is too hard, it can create pressure points and misalign your body, leading to discomfort and pain.

On the other hand, a mattress that is too soft can have you sinking into the bed, promoting poor posture while you sleep.

Both these scenarios can result in neck and back pain, disrupting your sleep and affecting your day-to-day activities.

Therefore, it’s essential to choose a mattress that provides the right balance of neck support and comfort, aligning your body properly and enabling a restful night’s sleep.

Should pillows be washed or replaced?

Are you wondering whether it’s time to replace your pillows?

According to sleep experts, it’s best to swap them out every 1 to 2 years.

Here’s why: replacing pillows ensures you have the cleanest and most supportive pillows possible, while also preventing allergen build-up.

Plus, with proper care, you can extend the life of your pillows even longer.

Invest in better sleep hygiene today.

Food for thought

Pillow Maintenance and Care

Investing in the right pillow for side sleepers is only the first step towards a comfortable and restful night’s sleep. Proper pillow maintenance and care are essential for ensuring longevity and optimal performance. In this blog post, we will explore practical tips to maintain and care for your side sleeper pillow, along with discussing its typical shelf life.

By following these guidelines, you can extend the lifespan of your pillow and continue enjoying its benefits for years to come.

Regular Pillow Cleaning

Washing Instructions

It’s important to clean your pillow regularly to remove dust, sweat, and allergens. This not only fosters a more hygienic sleep environment but also helps maintain the structural integrity and functionality of your pillow.

Always follow the manufacturer’s guidelines for washing instructions, as different pillow types may have specific care requirements.

For instance, foam pillows may require hand-washing, while down or synthetic fill pillows might be machine washable.

A mild detergent is generally recommended to preserve the material and longevity of your pillow.

When using a washing machine, set it to a gentle cycle to avoid damaging the pillow’s fill or structure.

Drying Methods

After washing, it is crucial to thoroughly dry your pillow to prevent the growth of mould and mildew. You can opt to air-dry it by laying it flat on a clean surface, ensuring that air circulates it evenly.

Alternatively, you can use a dryer on a low-heat setting.

If your pillow is filled with down or synthetic material, tossing in a couple of tennis balls or dryer balls can help to fluff it up and evenly redistribute the filling.

These drying methods will help maintain the loft and comfort of your pillow over time.

Pillow Protectors and Pillowcases

Pillow Protectors

Consider using a pillow protector, a thin zippered outer cover that shields your pillow from stains, spills, and dust mites. This extra layer adds a barrier of protection and is usually machine-washable.

A pillow protector can prolong the life of your pillow, maintaining its cleanliness and freshness over time. By warding off potential contaminants, it provides a more hygienic sleeping environment and helps preserve the integrity of your pillow.

Regular washing of the pillow protector according to manufacturer instructions is key to maintaining its effectiveness.


Pillowcases play a crucial role in maintaining the cleanliness and freshness of your pillow. It’s recommended to use pillowcases made from breathable and hypoallergenic materials to ensure the best care for your pillow and your skin. These materials can help prevent the buildup of dust mites, bacteria, and allergens, creating a healthier sleep environment.

Moreover, washing your pillowcases regularly along with your bedding is an essential part of good sleep hygiene.

This routine can help remove dirt, oils, and sweat that can accumulate over time, keeping your pillow clean and contributing to a comfortable, refreshing sleep experience.

Pillow Fluffing and Reshaping


Regularly fluffing your pillow is vital to restore its loft and shape. This routine can be as simple as gently kneading or squeezing your pillow to evenly distribute the filling.

By doing this, you help your pillow maintain its original support and comfort, which is especially useful for side sleepers who rely on their pillows for adequate neck and spine alignment.

Remember, a well-maintained pillow is a vital component of a good night’s sleep, contributing to well-rested mornings and energetic days.

Shelf Life and Pillow Replacement:

Shelf Life

The typical shelf life of a pillow can vary depending on factors such as quality, material, and usage.

On average, pillows for side sleepers may last between 1 to 2 years.

However, signs such as flattened or lumpy filling, loss of neck support, and visible wear and tear indicate that it’s time for a replacement.

Regular inspection of your pillow’s condition can help you determine its lifespan accurately, ensuring you always have a supportive and comfortable pillow for a good night’s sleep.

Pillow Replacement

When it comes to pillow replacement, adopting a proactive approach is beneficial for both your health and comfort. To ensure a healthy sleep environment and optimal support, consider replacing your side sleeper pillow every 1 to 2 years, or as soon as it shows signs of wear such as lumps or flat spots.

Regularly evaluate your pillow’s condition to determine if it’s time for an upgrade. Remember, a fresh, supportive pillow is key to a good night’s sleep and a pain-free morning.

Proper maintenance and care are essential for extending the shelf life of your side sleeper pillow.

Regular cleaning helps to remove accumulated dust, sweat, and allergens, fostering a more hygienic sleep environment and preserving the structural integrity of the pillow.

Pillow protectors and pillowcases provide an additional layer of protection, shielding the pillow from stains, spills, and dust mites.

Regular fluffing and reshaping are also crucial to maintain the pillow’s loft and shape, ensuring it continues to provide the necessary shoulder and neck support for side sleepers.

Lastly, understanding the typical shelf life of your pillow and recognizing signs of wear and tear will guide you on when to replace it.

By adhering to these guidelines, you can maximize the lifespan of your pillow and continue enjoying the comfort and support it provides for a great night’s sleep.

In the quest for a restful night’s sleep, side sleepers must prioritize finding the right pillow that supports their head and neck properly.

Whether you opt for a soft pillow or a hard pillow, it’s crucial to consider factors such as comfort, support, and personal preferences. Remember, what matters most is finding the pillow that enables you to wake up refreshed, energized, and ready to tackle the day ahead.

The right pillow can play a pivotal role in maintaining proper spine alignment and alleviating pressure points, factors that are particularly important for side sleepers.

This journey might require trial and error, but rest assured that with the right guidelines, you can find the ideal pillow that provides both comfort and support for a rejuvenating sleep experience.

For more information and advice on sleep and muscle and joint pain, click on the link to read the blog.

This post contains affiliate links and I may earn a small commission when you click on the links at no extra cost to you. As an Amazon Affiliate I earn from qualifying purchases.

If you need physical therapy to relieve
your pain, and would like some more
information, feel free to contact us!

Give us a call on (02) 9875 3760 or email We would
be more than happy to help you.