If you’re a side sleeper, here are the top things your pillow should have.
Certifications and Construction
When it comes to pillows, certifications matter. You might notice brands mention things like “Oeko-Tex Standard 100” or “CertiPur-US.” If you see a pillow with an Oeko-Tex Standard 100 certification, it means the pillow’s contents have been tested for hundreds of toxic chemicals and substances. And if you see a CertiPur-US certification, your pillow has passed a variety of tests related to the environment, such as being made without formaldehyde, ozone depletors, and a host of other harmful components.
For allergy sufferers, the construction of your pillow is something you should examine closely. Most pillows that are hypoallergenic are labeled as such, but pillows made of synthetic materials (compared with organic fill like buckwheat) are usually best for allergy and asthma sufferers, per a study published in the Journal of Korean Medical Science.
Size, Shape, Loft, Pressure Relief, Firmness Level
Loft wise, we recommend choosing a pillow with a high loft, which is five or more inches high. A higher-loft pillow is ideal for side sleepers because it can keep your spine in alignment and distribute weight more evenly for better pressure relief.
While shopping for a new pillow, you may notice a variety of shapes available besides a traditional rectangle. Some brands have created a curved or contoured pillow for side sleepers, which is meant to better support the head and neck. Additionally, you may also see orthopedic or body pillow options.
For side sleepers, a pillow that is medium-firm or firm is your best choice. If a pillow is too soft, your head and neck will sink down, which doesn’t lend itself to great support. Plus, your head, neck, and shoulders won’t be in alignment with the rest of your body if you choose a soft pillow (and sleep on your side).
Pillow Materials That Are Best for Side Sleepers
Most experts recommend choosing a firmer pillow in order to give side sleepers maximum support. With that in mind, materials like memory foam or latex are optimal (since you won’t sink into these as much as others).
But you’ll also find plenty of pillows with down, cotton, buckwheat, polyester, and kapok fill — and none of these are “wrong” to choose. Play around with different options and find the one that feels best to you. After all, many pillow brands offer a generous return policy, so take advantage of trying a variety out (check the return policy on the site before purchasing to see the terms and conditions).
Although experts say side sleepers should choose pillows with a high loft and medium-firm to firm feel, you might feel differently (and that’s okay!). We highly recommend all of the pillows on this list for side sleepers, but if you’re still unsure, consult with an in-person sleep expert or medical professional.
And, as Dr. Ormond says, “Choosing the right pillow is a personal decision, and it may take some trial and error to find the perfect fit. Consider your individual preferences, shoulder width, and any existing pain or discomfort when selecting a pillow.”
