Spine Experts Say These Are The Best Pillows For Side Sleepers

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Finding the most comfortable mattress for you can be a game-changer for your sleep and overall health. But did you know that the right pillow can be just as—if not more—important? Every sleep position requires a unique pillow profile, and side sleepers arguably have the toughest time finding one that works for them.

The best pillows for side sleepers

We spoke with Arthur L. Jenkins, MD, a neurosurgeon/spinal surgeon and principal at Jenkins NeuroSpine, for his expert take on the most important considerations for finding the best pillow for side sleepers. He recommends finding a pillow that holds its shape without collapsing. “Collapse of the neck position can lead to twisting or bending of the neck, which can narrow the respiratory airways, and in some cases (e.g., patients with excess mobility or ‘hypermobility’) even squeeze or narrow blood vessels or pinch nerves at the base of the skull, leading to more severe problems.” Bottom line: It should be soft (but not plush), yet supportive. But there’s more to it than just that.

What to consider when shopping for the best pillows for side sleepers

Support and proper alignment

Pillows are incredibly personal. That’s why the best pillow for you is the one that comfortably supports your head and your body in your preferred sleep position. Every sleep position (e.g., back, stomach, or side) requires a pillow shape that will support the unique position of the head and body in relation to one another.

Finding a pillow that properly supports your head in the right position can take a little trial and error. “The body needs to be held in a position that does not create discomfort, and the neck needs to be kept in a relatively neutral position to minimize the stress on multiple organ systems so the head can dream peacefully," Dr. Jenkins says.

Loft

In general, side sleepers do best with a thicker pillow, around four to six inches in loft, to properly support their head and neck and keep their spine aligned. A pillow that is too flat can cause neck pain, while one that is too tall or “lofty” can hyperextend the neck.

Fill material

While there is no “one best” fill material for side-sleeper-friendly pillows, most will want a pillow that offers good support and firmness to properly cradle their head and neck to prevent sinking in too much. Memory foam, latex, and buckwheat hulls are all good options for side sleepers, as they provide the necessary support and contour to the head and neck.

Memory foam readily conforms to the shape and weight of your head, neck, and body, but it’s notorious for trapping heat. Latex conforms great, as well, for excellent support and relief. It’s also naturally breathable, which can be great for keeping you cool at night. Down is softer and fluffier than both memory foam and latex, so it may be too soft for side sleepers.

Return policy

Pillows, like all bedding, are incredibly personal. It’s next to impossible to find the best pillow for you without testing it in your own home in your own bed. That’s why we recommend testing any pillows you're shopping for in person. Or, if that’s not an option, consider brands and retailers with a generous return policy (at least 30 days) or, even better, a risk-free sleep trial of at least 90 days.

How we chose the best pillows for side sleepers

Our team of sleep enthusiasts researched and vetted dozens of pillows for this roundup. We compared every feature and spec, including quality, durability, fill type, price, ease of care, and, of course, how comfortable each model was while sleeping on our sides. We also consulted with experts in the field, including Arthur L. Jenkins, MD, a neurosurgeon/spinal surgeon and principal at Jenkins NeuroSpine, and Tony Nalda, chiropractor and head of the Scoliosis Reduction Center in Celebration, Florida. With their help, we settled on the eight models below as our picks for the best pillows for side sleepers in 2024.

So, grab your softest sheets and get ready to drift off to your best sleep. See below for the eight best pillows for side sleepers.

Tempur-Neck Pillow

Tempur-Pedic's Tempur-Neck Pillow is a block of the company's premium, ultra-cooling Tempur foam that's designed to be ergonomic and comfortably align your body while sleeping on your side (or back). Unlike softer materials like down and down alternatives, the foam retains its shape no matter how or how long you sleep on it. It’s also available in three sizes—small, medium, and large—so you can grab the best size for your body shape and preferred sleep position. Bonus: It's also a great TMJ pillow! Add to that a great price, and this is our runaway pick for this year's best overall pillow for side sleepers.

Read more: Best Cooling Sheets

True Temp Pillow

The Ultimate flavor of Sleep Number's True Temp pillow is a solid option for side sleepers. The flagship model is height-adjustable with removable foam inserts to accommodate any sleep position (great for combo sleepers!). Like the Tempur-Neck Pillow, this model removes trapped body heat and moisture, keeping you cool and dry. The cool-to-the-touch cover feels great against the skin and is machine-washable for easy care, too. Plus, we love Sleep Number's 100-night return/exchange policy. The only downside? It's the most expensive pillow in this year's roundup.

Side Cube

Of the hundreds (maybe even thousands) of pillows on Amazon, the Side Cube from Pillow Cube is our go-to favorite for side sleepers. The five-inch height is designed to perfectly fit the gap between your neck and shoulders, and promote proper spinal alignment. We found the memory foam fill to be soft, yet supportive. Plus, all six sides are temperature-regulating, so you won't be constantly flipping it to find the cool side. Upgrade to the Side Cube Deluxe for a wider, more luxurious alternative.

Read more: Best Pillows on Amazon

L Pillow

Contour's aptly named Contour L Pillow is perfect if you're looking for head, neck, and shoulder support all in one. The unique design is versatile enough to work as a head, body, and sitting-up-in-bed pillow. Our team found the Polylux (polyester) fill material to be much cooler than traditional memory foam. We also love that the soft microfiber cover is removable and machine-washable for easy care. Plus, at just under $30, you can't beat the price!

Memory Foam Bed Pillow

Most people are combo sleepers, mixing up their position throughout the night. For combo side sleepers, Ostrichpillow's medium-density Memory Foam Bed Pillow is perfect. It's versatile with an ergonomic design that works with any sleep position, whether you like to snooze on your side, back, or stomach. The higher "flared" sides are designed to provide greater support for side sleepers, while the center dip perfectly cradles the head and neck for back and stomach sleepers. Just rotate it 90 degrees to dial in your preferred height in the night. Our team also found that it cooled significantly better than traditional memory foam.

UltraCool Pillow (Medium/Firm)

We've tested dozens of cooling pillows, but SlumberCloud's UltraCool Pillow is among our favorites. It's made with NASA-inspired Outlast fabric that feels cool to the touch and actively regulates your body temp throughout the night, too. The medium/firm firmness option is perfect for side sleepers, providing just-right support to keep your head, neck, and spine aligned where you need them. After more than a year of testing, our team was pleasantly surprised to find that the down-alternative fill does an excellent job of making sure the pillow maintains its shape without sagging or developing lumps.

Read more: Best Cooling Pillows

Adjustable Body Pillow

Unlike most pillows with a "fixed" height or firmness, Twilla's Adjustable Body Pillow is designed to be used with 15 adjustable "pods." Adding or removing them allows you to dial in the perfect loft and comfort level for your body's shape, size, and preferred sleep position. "I bought this for my girlfriend, and I'm pretty sure she likes it more than she likes me, which says a lot about just how amazing this pillow is," says WH contributor Mike Richard. "She has a lot of chronic health issues and uses it to nap almost daily!"

Orthopedic Pillow Knee Pillow

The experts we spoke with recommended side sleepers to sleep with a knee pillow for better spinal alignment. This deceptively simple orthopedic option from Luna is designed to work with a wide variety of body shapes and sizes. Plus, the hourglass shape makes it versatile enough to use as side support and leg support while resting. Our panelists loved the soft, breathable memory foam that adapts well to the contours of the body. It's also surprisingly cooler than traditional memory foam, and the zip-off cover is machine-washable, making for easy care and maintenance.

Meet the Experts

• Arthur L. Jenkins, MD, is a neurosurgeon/spinal surgeon and Principal at Jenkins NeuroSpine.

• Tony Nalda is a chiropractor who leads the Scoliosis Reduction Center in Celebration, Florida.

Do different types of sleep positions (back, side, stomach) require different types of pillows?

Definitely. Your sleep position plays a role in deciding the best pillow for you. According to Dr. Nalda, “This is because the head and neck are in different positions in each of these different sleeping positions, and the gap between the mattress and the head is different in each sleeping position.”

Stomach or “front” sleepers might do well with a very thin pillow or no pillow at all. Dr. Jenkins confirms that “back sleepers typically do best with a relatively thinner pillow that has a scalloping out in the middle.” He goes on to say that “side sleepers (and that includes those that sleep partly side, partly down, like 45 degrees past ‘true side’), in particular, need to maintain a relatively neutral spine and airway when sleeping, to prevent snoring (which means getting inadequate oxygen) as well as to minimize neck and lower back strain.”

But, in Dr. Jenkins's expert opinion, no matter whether you’re a back, stomach, or side sleeper, it’s important to first determine why you might be sleeping in that position in the first place. “There are many reasons people sleep in a typical position, ranging from medical conditions (like sleep apnea, spinal problems, thoracic outlet syndrome, sinus infections, among MANY others), to social situations (spouse/co-sleepers/environmental) to personal (weight, body shapes, bed choices, clothing/sheets).” These can all play a role in helping you find the right pillow, and they may need to be addressed before deciding on your best side-sleeper-friendly pillow.

What pillow fill material is best for side sleepers?

“Finding a pillow that’s the right height to slot into the gap between your neck and the bed isn’t always the easiest thing for side sleepers,” says Dr. Nalda. “So many swear by memory foam pillows, which contour to your body and are thus easily adjustable.”

But memory foam pillows aren’t the only game in town. A high-loft down pillow is another side-sleeper-friendly option. Dr. Nalda goes on to say, “Some side sleepers find [memory foam] pillows too firm, however, and opt for down or feathers, but these fills come with their own problems as they can set off allergies.”

If you’re having trouble finding the right material for your personal best side-sleeper-friendly pillow, Dr. Nalda recommends looking at shredded memory foam models. These have “the contouring qualities of a normal memory foam pillow, but the amount of fill in the pillow can be adjusted to suit all side-sleeping positions.”

Are body pillows or placing a pillow between the knees helpful for side sleepers?

Sleeping on your side puts quite a bit of pressure on your hips and shoulders, so many side sleepers need more than just a head pillow. Dr. Nalda says there’s no question that “sleeping with a body pillow and a pillow between the knees are good ideas for side sleepers.” This can help keep your knees aligned while reducing stress on your hips. He goes on to say that “hugging a body pillow helps to maintain the natural curve of your spine. If you tend to snore when you lie on your back, placing the body pillow behind you can prevent you from rolling over onto your back in the night.”

As far as what type of body pillow to look for, Dr. Jenkins advises that the “best choice for a body pillow is one that spans from the knee to the chest level and doesn’t collapse,' so he finds that, in his opinion, a memory foam pillow about the thickness of your thigh works best to prevent collapse. If you get too hot, perhaps a down pillow (which radiates heat well) may work better for you, he adds.

Dr. Jenkins also suggests cuddling as a body pillow alternative. “Some people find cuddling gives them an equivalent support to prevent turning face down or face up, but that support can be ephemeral due to the uncertain nature of how another person is sleeping … or not sleeping … making a body pillow more consistent.”

Is there a specific height/profile that side sleepers should look for?

Thankfully, this is a simple decision. “Sleeping on your side generally puts the most space between your neck and the mattress out of all the sleeping positions,” warns Dr. Nalda. “So it’s generally recommended to look for a medium to high loft (pillow height) to fill that gap.”

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