What Pillow Do Doctors Recommend For Side Sleepers?

Getting a good night’s sleep is essential for the proper functioning of a healthy human body. According to a report, an adult needs 7 to 9 hours of sleep to be in optimal shape. Many people overlook this fact, but the type of pillow you sleep on plays a significant role in achieving restorative and pain-free sleep. For individuals who primarily sleep on their side, this choice is even more crucial, as pressure is exerted on the neck, shoulders, and hips. An ill-suited pillow for side sleepers can lead to various discomforts, such as persistent neck pain, headaches, or severe back pain. Conversely, a pillow designed for side sleepers helps properly align the spine, reduce pressure on sensitive areas, aid in better breathing, and limit restless movements during the night.

According to several studies, more than 60% of people worldwide sleep on their side, making it one of the most common and effective sleeping positions. However, insufficient support in this position can cause various discomforts that may disrupt the sleep cycle and overall well-being. This is why choosing the best pillow for side sleepers can make all the difference: it supports the natural curve of the neck and relieves pressure points.

In this article, we will explore how to choose a pillow suited to your body type, especially if you sleep on your side. We will also discuss the benefits and essential features of pillows designed for side sleepers to help you clearly identify your needs.

Why choosing the right pillow can make all the difference

It is important to understand that a pillow is not just a place to rest your head at night. It is a tool—a key bedding solution that allows your body to rest naturally and comfortably.
For side sleepers, the main focus points are the shoulders, neck, and spinal alignment. If a pillow for side sleepers is too thick or too flat, it can cause discomfort, such as abnormal neck tilting, leading to stiffness and pain upon waking. Here are some major reasons why choosing the right pillow is essential:

Spinal Alignment

When you sleep on your side, your head, neck, and shoulders must remain aligned. If your neck is poorly positioned, it can cause muscle tension or chronic pain.
A pillow designed for side sleepers fills the gap between the head and the mattress, ensuring proper alignment. According to an article by Healthline, placing a pillow between the legs for side sleepers can also help maintain a neutral spine.

Reducing Shoulder Pressure

Sleeping on your side places the body’s weight directly on the shoulder. According to a NIH study, out of 58 participants, 52 slept on their side, and it was observed that this position often leads to shoulder pain.

Why: When too much pressure is applied to the shoulders, it can cause pain, tenderness, or even numbness if adequate support is not provided.

A supportive pillow specifically designed for side sleepers helps distribute this pressure more evenly, reducing pain, limiting position changes, and decreasing stiffness.

Better Breathing

For individuals with respiratory issues (such as sleep apnea), sleeping on the side may be recommended. However, if the head tilts too far in one direction, the airways can become obstructed.

A pillow specifically designed for side sleeping helps keep the head properly aligned, improving airflow and promoting regular breathing throughout the night.

When considering purchasing the best pillow for side sleeping, it is important to take several key factors into account, such as:

Height (Loft)

The loft refers to the thickness of the pillow. It should be sufficient to fill the exact space between the mattress and the side of your head and neck. Depending on your shoulder width and personal preferences, choose a loft between 7 and 15 cm (approximately 3 to 6 inches).

Firmness

A pillow that is too soft may feel comfortable at first, but it quickly loses its shape. A medium to firm pillow provides a good balance while conforming to the natural curves of the neck and shoulders.

Material

The material used directly affects the pillow’s ability to maintain its shape and provide comfort. Options include memory foam, latex, or shredded foam, depending on your body type and sleeping style.

Breathability

Many people tend to sleep “hot” and sweat excessively during the night. One survey indicates that about 14% of adults often or always experience this sensation of heat while sleeping.
The best pillows for side sleepers allow you to add or remove filling to adjust the comfort and airflow level according to your personal needs.

How Do Doctors Recommend Choosing the Right Pillow for Side Sleepers?

Sleep doctors and experts worldwide suggest considering several factors when selecting the best pillow for side sleeping, based on your sleeping habits, body type, and overall health. Here are some of their recommendations:

1. Identify your sleep needs

• Do you experience neck or shoulder pain?

• Do you tend to get hot during the night?

• Do you alternate between side sleeping and sleeping on your back?

Understanding what causes discomfort and how you sleep will help you choose the side-sleeper pillow that best meets your needs.

2. Measure Your Shoulder Width
Wider shoulders require a thicker pillow to keep the head aligned. If you have broad shoulders, aim for a pillow thickness of about 12 to 15 cm. For narrower shoulders, 7 to 10 cm may be sufficient.

3. Find the Right Material

• Memory Foam: Provides contouring support but retains heat.

• Shredded Foam: Allows airflow and adapts well to your shape.

• Latex: Firm, naturally breathable, ideal if you tend to sleep hot.

A carefully chosen pillow for side sleepers will support your head without overheating you.

Can a Pillow for Side Sleeping Help During Pregnancy?

Women who typically prefer side sleeping often find pregnancy very demanding, as the center of gravity shifts and joints become more sensitive. The best pregnancy pillows for side sleepers offer support by keeping the spine, hips, and belly aligned in an optimal position. This reduces strain and also promotes better blood circulation by decreasing pressure from the uterus.

What to Look for in the Best Pregnancy Pillow for Side Sleepers

• Adjustable filling that can be modified to fit your body shape.

• Extra support for the back, knees, belly, and hips.

• Soft foam materials that prevent sinking during pregnancy.

• Breathable materials to properly regulate temperature, especially at night.

• Removable and washable covers.

Recommended Types
For all side sleepers, especially pregnant women, the most beneficial types include:

• U-shaped pillows: Provide support from head to toe and prevent rolling onto the stomach.

• C-shaped pillows: Support the back and belly while leaving space to move.

• Wedge pillows: Support the underside of the belly or fit between the legs for lighter support.

Conclusion

When looking for the best pillow for side sleeping, don’t settle for temporary comfort—choose a pillow that enhances your sleep and overall well-being. A good side-sleeper pillow aligns your neck and shoulders while promoting spinal alignment.

Whether you are a side sleeper with neck pain or an expecting mother seeking extra support, the best pregnancy pillows for side sleepers can make a significant difference. Based on doctor-recommended factors, types, and features, select a pillow that not only improves sleep quality but also provides comfort at different stages of life.

Looking for the best pillow for side sleepers? Choosing MedCline gives you a complete solution for all your bedding needs. From mattresses to the best pillows for side sleepers, MedCline products ensure perfect body support and promote restorative sleep.

Frequently Asked Questions

1. What is the ideal pillow for side sleepers to maintain spinal alignment and reduce discomfort?
   Answer: The best pillow for side sleepers has the right height and firmness to support your neck, head, and shoulders while keeping the spine aligned, without pain or stiffness.

2. How do I choose a pillow for side sleepers if I have wide or narrow shoulders?
   Answer: Shoulder width is the most important factor. Wide shoulders require a pillow height of 12 to 15 cm, while narrower shoulders may only need 7 to 10 cm to ensure proper head and neck alignment.

3. Can the best pregnancy pillow for side sleepers improve comfort and reduce pressure points during pregnancy?
   Answer: Yes. The best pregnancy pillow supports the spine, hips, belly, and legs, improving blood circulation and relieving pressure points, allowing the expecting mother to sleep deeply throughout the night.

4. What types of materials should I prioritize for a comfortable and durable pillow for side sleepers?
   Answer: Options include memory foam for contouring support, latex for natural firmness, and shredded foam for an adjustable and breathable pillow. All of these materials are comfortable and durable.

5. Can a pillow for side sleepers help reduce shoulder pain caused by side sleeping?
   Answer: Yes. The best side-sleeper pillow fills the space between the head and mattress, distributes shoulder pressure evenly, and reduces stiffness and pain, ensuring a more comfortable night’s sleep.