How to Choose a Pillow for Side Sleeping
Side Sleeper & Pillow Comfort
The right pillow for side sleeping is the one that keeps your head level with your spine while you lie on your side. That usually means a fuller, firmer pillow than a back or front sleeper would choose. Here is what to look for, and how to test it at home.
Quick answer
Look for a pillow that is tall enough to fill the space between your ear and shoulder, firm enough to hold that height all night, and made from a filling and cover you find comfortable. Your shoulder width and mattress matter more than any label.
5 things to look for
1. Height (loft)
Height is the most important factor for side sleepers. Too low and your head tips down; too high and it is pushed up. Broader shoulders and firmer mattresses usually call for a taller pillow. Our guide to how high your pillow should be shows you how to measure.
2. Firmness
A medium-firm to firm pillow tends to suit side sleepers, because it does not squash flat under the weight of your head. If you can press it almost to the mattress with one hand, it may be too soft.
3. Filling
Fillings feel very different. Some hold their shape, while others are soft and mouldable. There is no single best choice: it depends on what you find comfortable.
| Filling | What it feels like | Worth knowing |
|---|---|---|
| Memory foam | Firm, moulds slowly to your shape | Holds height well; some people find it warm |
| Latex | Springy and supportive | Keeps its shape; usually more breathable than solid foam |
| Shredded foam (adjustable) | Mouldable, medium to firm | You can add or remove filling to change the height |
| Feather and down | Soft and squashy | Easy to shape, but may flatten; needs plumping |
| Hollowfibre / microfibre | Soft to medium, light | Affordable and often washable; can flatten over time |
4. Shape
A standard rectangular pillow works well for many people. Some side sleepers prefer a contoured pillow with a raised edge for the neck. See our guide to choosing the right pillow shape for your sleep style.
5. Cover and care
A breathable cover, such as cotton, can feel more comfortable, especially if you tend to get warm at night. A removable, washable cover makes it easier to keep fresh. If you sleep hot, our guide to choosing a pillow for a hot sleeper has more tips.
How to test a pillow at home
- Lie on your side in your usual position on your own mattress.
- Ask someone to look at you from behind. Your nose, chin and breastbone should line up roughly with the centre of your body.
- Notice your neck. It should feel relaxed, not tilted up or down.
- Give it a week or two. A new pillow can take a few nights to get used to.
Common mistakes
- Choosing by softness alone. A pillow that feels lovely in your hand may flatten under your head.
- Ignoring your mattress. A soft mattress lets your shoulder sink, so you may need a slightly lower pillow.
- Keeping an old pillow too long. Read more in our article on common pillow mistakes side sleepers make.
Pillow-buying checklist
- Tall enough to fill the gap between ear and shoulder
- Firm enough to hold its height all night
- A filling you find comfortable
- Breathable, washable cover
- Suits your mattress firmness
A note on your health
This article offers general comfort information, not medical advice. If you have ongoing neck or shoulder pain, please speak to your GP, a physiotherapist or another qualified healthcare professional.
Frequently asked questions
Should side sleepers use one pillow or two?
One pillow of the right height is usually easier to get right, because two pillows can shift apart and change height during the night.
Is memory foam good for side sleepers?
Many side sleepers like memory foam because it holds its height. If you find it warm, look for a ventilated or shredded foam version.
How long does it take to get used to a new pillow?
Often a few nights to a couple of weeks. Give it time before deciding.
Final thoughts
Start with height, then firmness, then filling. When those three are right, the rest is personal preference.
For everything in one place, read the complete side-sleeper pillow guide.