Best Pillows for Side Sleepers: Chiropractor Tips for Better Rest

Side sleeping is one of the healthiest sleep positions, it supports breathing, reduces snoring, and can be easier on your back. But without the right pillow, side sleepers often wake up with neck pain, shoulder stiffness, or headaches. Choosing the best side sleeping pillow helps keep your spine in alignment all night long.

1. Prioritize proper height.
   Side sleepers need a pillow tall enough to fill the space between the shoulder and head, keeping the neck neutral. Too flat or too thick can strain the spine.

2. Look for supportive materials.
   Memory foam, latex, or hybrid pillows work best because they contour to the head and neck while maintaining structure. Avoid overly soft pillows that collapse overnight.

3. Don’t forget the shoulders.
   Some pillows are designed with cutouts or gussets that relieve shoulder pressure, which can make a big difference for side sleepers.

4. Consider a body pillow.
   Hugging a body pillow supports the shoulders and hips, keeping your spine from twisting while you sleep.

5. Pair with good sleep habits.
   The pillow matters, but so does your sleep surface and posture. Combine the right pillow with a supportive mattress for the best results.

“When side sleepers choose the wrong pillow, the neck often bends at an angle for hours, leading to pain. The right pillow keeps the head and neck aligned so the body can actually rest.” — Dr. Josie DeRosa

FAQs

What is the best pillow height for side sleepers?
A medium to high loft (about 4–6 inches) usually works best to keep the head and neck aligned.

Are memory foam pillows good for side sleepers?
Yes, they contour well and provide consistent support through the night.

Can the wrong pillow cause shoulder pain?
Absolutely. A pillow that’s too flat or too high can strain the shoulders and neck.

Should side sleepers use two pillows?
Not under the head, but many benefit from a second pillow between the knees to reduce hip and lower back strain.

How often should pillows be replaced?
Every 1–2 years, or sooner if they lose shape or stop supporting your head properly.