If you sleep on your side, your pillow has one main job: support your head so your neck stays in line with your spine. Because your shoulder raises your head off the mattress, side sleepers usually need more support than back or stomach sleepers. Here's what to consider.
Get the height right
Look for a medium-high to high loft. The broader your shoulders, the taller your pillow should be. On a soft mattress your shoulder sinks a little, so you may need slightly less height.
Choose medium-firm support
Medium-firm pillows hold their height through the night. Soft pillows can feel cosy at first but often flatten, leaving your head to drop.
Compare fillings
- Memory foam: consistent, contouring support. Choose a ventilated or cooling version if you tend to sleep warm.
- Shredded foam: adjustable, so you can add or remove fill for the perfect height.
- Latex: responsive, airy and long-lasting.
- Down or down-alternative: soft and light, though usually best for back sleepers.
Check your posture
Lie on your side and have someone look at you from behind. Your head, neck and spine should form a straight line. If your head tilts down, go higher; if it tilts up, go lower.
Small changes that help
- Place a pillow between your knees to keep your hips aligned.
- Hug a pillow to support your upper arm and shoulder.
- Use breathable cotton bedding.
- Keep your bedroom cool, dark and quiet.
Time for a new pillow?
Fold your pillow in half. If it doesn't spring back, or if it feels lumpy or flat, it's time to replace it, usually every one to three years.