Sleeping on your side is the most common sleeping position among adults. Yet most people don't realise that there are specific qualities that make the best pillows for side sleepers. So many of us are sleeping each night on flat, sad and deflated pillows which don't support the head, neck and spine properly, affecting how well you sleep and potentially causing neck, shoulder and back pain.
Getting a good night's sleep is key to feeling your best in the daytime, and investing in the right type of pillow for your sleeping style is an important part of that. Fortunately, these days there are bed pillows on the market that have been specifically designed and engineered with side sleepers in mind, whether through material choice and texture, shape or customisable features to tailor the pillow for an ideal fit. For more shopping recommendations to help you sleep better, read our guide to the best mattresses. We also have an extensive guide to the best bedding sets, which include duvets, duvet covers, pillowcase recommendations, blankets, quilts and more.
What type of pillow should a side sleeper use?
The best pillows for the side sleeping among us are on the medium to firmer end of the spectrum to provide the most amount of support to your head, neck and shoulders, so you want to avoid the very soft and airy options. The chosen firmness level of a pillow is down to personal preference; some people are used to a very soft pillow, and may find it unpleasant to transition to a firmer option. However, if you invest in the right pillow, the benefits including improved spinal alignment and better sleep, will make that transition easy. Due to their firm and supportive nature, memory foam pillows are a great option for side sleepers; a selection of the very best ones can be found in our round-up below. Memory foam pillows mould to your body, filling and providing support in the gap between head, shoulder and pillow when sleeping on your side. If you prefer a down-filled pillow, often there will be a soft option and a firm option of the same model of pillow, so side sleepers should always opt for the firmer one.
How high should a pillow be for side sleepers?
A medium-firm pillow with a decent amount of height (or loft, to use the technical term) ensures that the pillow will elevate your head just the right amount to keep your head, neck and spine aligned. A high enough loft pillow will avoid your head sinking too deeply towards the mattress, but equally it's crucial to not have pillows too high that cause your head to sit at an angle to your spine – both of which can cause neck and back pain, a common ailment for the side sleeper. Between 5 and 7 inches is considered to be a good pillow height for most side sleepers.
Do side sleepers need two pillows?
As previously mentioned, the correct loft of a pillow for proper alignment of the spine is key for side sleepers looking for the perfect pillow. So, while two slimmer pillows could work, one medium to firm pillow (like the ones we have selected below) with enough loft could also be enough, or be boosted by a flatter pillow underneath. As a side sleeper myself, I use Emma's Premium Pillow combined with a down pillow on top, and I find it gives me the best of both worlds: firm support from the memory foam pillow that holds its shape, while still having the softer, sinking feeling of down.
If you don't have time to read through the full guide, take a look at our top picks for different reasons below:
- The best pillow for side sleepers overall: Emma Premium Foam Pillow from Emma Sleep
- The best side sleeper pillow for neck pain: Neck Pain Pillow from Kally Sleep
- The best down pillow for side sleepers: Perfect Everyday Duck Down Pillows from The White Company
- The best hypoallergenic pillow for side sleepers: Bamboo Pillow Medium/Firm from Ethical Bedding
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Why we love it: This is the pillow that your writer now sleeps on each night, and although it may seem a little hard at first for those used to down pillows, you soon become accustomed to the firmer feel of the pillow and come to appreciate the amount of support it provides. Since using it, I have noticed less and less the feeling of neck pain and trapped nerves when waking up that I used to get from time to time. The three different foam layers are removable, allowing you to customise the pillow. It is the best memory foam pillow that I’ve tried. Read the full review here.
| Emma Premium Foam Pillow | |
|---|---|
| Filling material | Synthetic foam |
| Casing material | 98% polyester and 2% elastane |
| Firmness level | Firm, but adjustable according to different foam layers |
| Sizes available | One size |
| Delivery | Free |
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Why we love it: This support pillow from Kally Sleep, who specialise in products that treat sleep problems, is specifically designed for those who suffer with neck pain. It is recommended for side sleepers and back sleepers, and according to the Kally Sleep website its ‘ergonomic design adapts to the contours of your head and neck to keep your body in alignment, ensuring a pain-free sleep'. To maximise the positive effect of the pillow, they suggest that your neck should be positioned on the 'central support area', with your face resting on the raised curvature. As well as the high level of support the memory foam filling provides, the pillow's fabric casing is breathable and helps with temperature control for hot sleepers. One thing to note is that it is slightly smaller than a standard pillow.
| Neck Pain Pillow | |
|---|---|
| Filling material | Memory foam |
| Casing material | Not specified |
| Firmness level | Medium/Firm |
| Sizes available | 56 x 34 x 11cm |
| Delivery | Free over £39 |
Why we love it: Our Sub-Editor and Books Editor, Rose Washbourn tested this pillow from The White Company. A side sleeper herself, she appreciated that the pillow provided ‘additional support and slightly more structure without sacrificing any of the comfort I’m used to’. It is available in medium or firm support options. The cotton cover is cool and breathable, and the pillow can be machine-washed and tumble-dried. Read Rose's in-depth review here.
| Perfect Everyday Duck Down Pillows | |
|---|---|
| Filling material | Duck feather and down |
| Casing material | 233-thread-count cotton percale |
| Firmness level | Medium or firm |
| Sizes available | Standard, super king size |
| Delivery | Free over £50 |
Why we love it: This pillow is an excellent choice for those concerned about allergies and dust mites, as it is hypoallergenic, and both the filling and fabric shell are resistant to dust, mites and mould. Made with sustainability in mind, the filling is made from a blend of bamboo and fibre derived from recycled plastic bottles. The casing is made from 100% eucalyptus silk, which is moisture-wicking. For those looking for down alternative pillows but aren’t a fan of memory foam, this is a great option. The medium / firm option is recommended for side sleepers. Read our Chief Sub-Editor, Caroline Bullough's full review here.
| Bamboo Pillow Medium/Firm | |
|---|---|
| Filling material | Recycled fibre blended with bamboo |
| Casing material | Eucalyptus silk |
| Firmness level | Soft/medium or medium/firm |
| Sizes available | Regular, super king |
| Delivery | Free over £50 |
Why we love it: Bought as a set of two, this pillow has been designed for the side sleeper, with an 80% goose down filling providing softness, but which is combined with a supportive inner chamber to cradle your neck. The casing is 100% cotton and the pillow can be washed at 30 degrees.
| 80% Goose Down Standard Pillow Pair - Medium | |
|---|---|
| Filling material | 80% White Goose Down & 20% White Goose Feather, 95% Feather & 5% Down |
| Casing material | 100% cotton |
| Firmness level | Medium |
| Sizes available | Standard, super king, square |
| Delivery | Free over £60 |
Why we love it: A luxurious and high-quality choice, Savoir's three-chamber goose down and feather pillow is made in Germany and ‘perfect for side sleepers’, according to their website. It has a firm core which supports your head and neck, while the natural, ethically-sourced down and feathers provide the ultimate experience of cushioning comfort while you sleep. It can be washed at 60 degrees and tumble-dried.
| White Siberian Goose Down & Feather Luxury Pillow | |
|---|---|
| Filling material | 60% white Siberian goose down and 40% small feathers |
| Casing material | 100% cotton |
| Firmness level | Firm |
| Sizes available | Standard, king, square (small), square (large) |
| Delivery | Free |
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Why we love it: This is another adjustable pillow option, by adding or removing the foam cubes in the core for maximum, personalised comfort. Cooling pillow technology on the cover and use of mesh around the border means breathability and temperature regulation during the night, and the outer cover can be unzipped and is machine washable. The Hybrid pillow was selected as best for neck support in our overall round up of the best pillows to buy.
| Hybrid® Pillow | |
|---|---|
| Filling material | Synthetic foam and polyester |
| Casing material | Cotton, with Stratos® finish |
| Firmness level | Adjustable |
| Sizes available | 45 x 70cm, or square 60 x 60cm |
| Delivery | Free next day |
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Why we love it: Designed with side sleepers in mind, this pillow keeps your neck and spine aligned with its just high enough profile, and blend of different foams for the ideal firmness. The memory foam core of the pillow helps with pressure relief on your head and neck, and the outer layer of honeycomb memory foam is breathable to help regulate your temperature for a more comfortable night's sleep. It has a high loft (height), which, as previously mentioned, is preferable if you tend to sleep on your side. Additionally, anti-allergy fibres are incorporated around the memory foam core, which is great news if you are allergy-prone or particularly sensitive.
| The Memory Foam Pillow Hybrid Side Sleeper | |
|---|---|
| Filling material | Memory foam and hollowfibre |
| Casing material | Cotton |
| Firmness level | Firm |
| Sizes available | One size |
| Delivery | £10 |
Why we love it: With a more unusual profile than the rest of the pillows on our list, the cooling technology and shape of this pillow from Tempur result in 'the ultimate feeling of tailored support and cooling comfort', according to their website. Designed in Denmark, it is available in three sizes and the contours of the pillow are designed to fit with the natural curvature of the neck and shoulders. The washable cover is made from their SmartCool fabric.
| Original SmartCool™ Pillow | |
|---|---|
| Filling material | TEMPUR® material |
| Casing material | SmartCool™ fabric |
| Firmness level | Medium firm |
| Sizes available | Queen medium, queen large, queen x-large |
| Delivery | Free |
Why we love it: House & Garden's News Editor, Christabel Chubb, reviewed Nectar's Premium Pillow, and she felt that it had 'the best of both worlds: the mouldable foam core provides structure (and keeps your spine nicely aligned throughout the night), but it's covered in a soft, cloud-like quilted outer casing. Not only is this practical, as the outer casing can be removed and easily cleaned, but it also makes the pillow ultra-breathable, making this one of the best cooling pillows we’ve tried. The casing is made using Tencel – a cotton alternative which promises more air-flow, and also has a mesh border, allowing even more air to flow through and increasing its cooling effect.' Read Christabel's full review here.
| Premium Nectar Pillow (Pair) | |
|---|---|
| Filling material | Memory foam |
| Casing material | Quilted polyester and Tencel blend cover |
| Firmness level | Medium |
| Sizes available | 60x40x12cm |
| Delivery | Free |
