Side sleeping is a common sleeping position that is preferred by many people. It is a natural position that allows the body to rest in a comfortable and relaxed way. However, side sleeping requires a specific type of pillow to help prevent neck and shoulder pain. In this article, we will explore everything you need to know about pillows for side sleepers, including why they are important, what to look for in a pillow, and the top 10 pillows for side sleepers in 2021.
Why Side Sleepers Need Specific Pillows
Side sleeping can put pressure on the neck and shoulders, leading to pain and discomfort. This is because the body’s weight is distributed unevenly, and the spine is not in a neutral position. A pillow that is too soft, too hard, or too thin can exacerbate this problem. Therefore, side sleepers need a specific type of pillow that offers support and helps maintain the proper alignment of the spine.
One of the most important factors to consider when choosing a pillow for side sleeping is the loft or thickness of the pillow. A pillow that is too high can cause the neck to bend unnaturally, while a pillow that is too low can cause the head to tilt downwards, putting strain on the neck and shoulders. A pillow with a medium loft that fills the gap between the head and the mattress is ideal for side sleepers.
Another important consideration is the material of the pillow. Memory foam pillows are a popular choice for side sleepers as they contour to the shape of the head and neck, providing customized support. Latex pillows are also a good option as they are naturally hypoallergenic and offer a firm yet supportive feel. Ultimately, the best pillow for side sleepers is one that provides adequate support and helps maintain proper spinal alignment, ensuring a comfortable and restful night’s sleep.
What to Look for in a Pillow for Side Sleeping
When choosing a pillow for side sleeping, there are several factors to consider. Firstly, the pillow should be thick enough to keep the neck and spine aligned. It should also be firm enough to support the weight of the head without sinking too much. Secondly, the material of the pillow should be taken into consideration. Memory foam pillows conform to the shape of the head and neck, while down pillows offer a soft and fluffy feel. Finally, the pillow cover should be made from moisture-wicking material to prevent overheating and perspiration.
Another important factor to consider when choosing a pillow for side sleeping is the size of the pillow. A pillow that is too small may not provide enough support for the head and neck, while a pillow that is too large can cause strain on the neck and shoulders. It is recommended to choose a pillow that is the same width as your shoulder and that fills the space between your ear and shoulder to keep your spine in a neutral position. Additionally, some pillows come with adjustable fill, allowing you to customize the thickness and firmness to your liking.
Top 10 Pillows for Side Sleepers in 2021
After extensive research and testing, we have compiled a list of the top 10 pillows for side sleepers in 2021:
- Tempur-Pedic TEMPUR-Cloud Breeze Dual Cooling Pillow
- Casper Pillow
- Coop Home Goods Premium Adjustable Loft Pillow
- Brooklinen Pillow
- Columbia Cooling Memory Foam Pillow
- Leesa Hybrid Pillow
- The Purple Harmony Pillow
- Parachute Down Alternative Pillow
- Snuggle-Pedic Bamboo Shredded Memory Foam Pillow
- Layla Kapok Pillow
Side sleeping is a common position that many people prefer, but it can also lead to neck and shoulder pain if the pillow is not supportive enough. That’s why it’s important to choose a pillow that is specifically designed for side sleepers.
When selecting a pillow, consider factors such as loft, firmness, and material. A pillow with a higher loft will provide more support for the neck and shoulders, while a firmer pillow will help keep the spine aligned. Memory foam and down alternative are popular materials for side sleeper pillows, as they offer both comfort and support.
Memory Foam vs. Down: Which is the Best Material for Side Sleeping?
Both memory foam and down pillows can be suitable for side sleeping, but they offer different benefits. Memory foam pillows conform to the shape of the head and neck, and they provide support and pressure relief. Down pillows are light and fluffy, and they offer a luxurious feel. However, down pillows may not be firm enough for some side sleepers, and they can also be more expensive than memory foam pillows. Ultimately, the best material for side sleeping depends on personal preference, budget, and sleeping habits.
For those who suffer from allergies, memory foam pillows may be a better option as they are hypoallergenic and resistant to dust mites. On the other hand, down pillows may not be suitable for those with allergies as they can harbor dust mites and other allergens.
Another factor to consider is durability. Memory foam pillows tend to last longer than down pillows, which can lose their shape and loft over time. However, memory foam pillows can also become compressed and lose their supportiveness over time, so it’s important to choose a high-quality pillow that will maintain its shape and support for years to come.
How Firmness Affects Side Sleeper Comfort
The firmness of a pillow can significantly affect side sleeper comfort. A pillow that is too soft can cause the head to sink too much, leading to neck and shoulder pain. A pillow that is too hard can cause pressure points, leading to discomfort and restless sleep. Therefore, it is important to choose a pillow that offers the right balance of support and softness. The level of firmness needed can vary depending on the individual’s body type, sleeping position, and preferences.
For side sleepers, it is recommended to choose a pillow that is slightly firmer than what is typically recommended for back or stomach sleepers. This is because side sleepers need extra support to keep their spine aligned properly. A pillow that is too soft can cause the head to tilt downwards, putting strain on the neck and shoulders.
It is also important to consider the material of the pillow when choosing the right firmness. Memory foam pillows are known for their ability to contour to the shape of the head and neck, providing customized support. However, they can be too firm for some individuals. Down pillows, on the other hand, are softer and more malleable, but may not offer enough support for side sleepers.
How to Choose the Right Height of Pillow for Side Sleeping
The height of a pillow is also an essential factor to consider for side sleepers. The pillow height should be sufficient to keep the head and neck in a neutral position, without putting excessive pressure on the shoulders. A pillow that is too high can cause the head to tilt forward, straining the neck. A pillow that is too low can cause the neck to twist unnaturally. Therefore, the right height of a pillow depends on the individual’s body size, sleeping position, and the type of pillow being used.
It is important to note that the firmness of the pillow can also affect its height. A firmer pillow will generally be higher than a softer one, so it is important to choose a pillow with the right level of firmness for your needs. Additionally, some pillows come with adjustable inserts or layers, allowing you to customize the height to your liking. Experimenting with different pillow heights and firmness levels can help you find the perfect pillow for a comfortable and restful night’s sleep.
Are Cooling Pillows Worth It for Side Sleepers?
Cooling pillows are designed to regulate body temperature and prevent overheating during sleep. They are particularly helpful for side sleepers who tend to rest their face on the pillow, causing perspiration and discomfort. Cooling pillows can be made from various materials, such as gel-infused foam, breathable fabrics, and phase-change materials. Although they may be more expensive than regular pillows, cooling pillows can provide significant relief and improve the quality of sleep, especially during hot weather.
One of the benefits of cooling pillows is that they can help reduce snoring. When the body overheats during sleep, it can cause the airways to narrow, leading to snoring. By keeping the body cool, cooling pillows can help prevent this from happening, resulting in a quieter and more restful sleep.
Another advantage of cooling pillows is that they can be beneficial for people with certain medical conditions, such as migraines or hot flashes. These conditions can be triggered or worsened by overheating, and cooling pillows can help alleviate symptoms and provide relief. However, it is important to consult with a healthcare professional before using a cooling pillow for medical purposes.
Neck Pain Relief: Pillows that Work Wonders for Side Sleepers
Neck pain is a common problem for side sleepers, but the right pillow can provide relief and prevent further discomfort. The Tempur-Pedic TEMPUR-Cloud Breeze Dual Cooling Pillow is an excellent choice for side sleepers who need a cooling effect and firm support. The Coop Home Goods Premium Adjustable Loft Pillow is customizable and provides excellent pressure relief. The Snuggle-Pedic Bamboo Shredded Memory Foam Pillow is hypoallergenic and conforms to the shape of the head and neck. Other pillows that work wonders for side sleepers include the Layla Kapok Pillow, the Purple Harmony Pillow, and the Columbia Cooling Memory Foam Pillow.
It’s important to note that while pillows can provide relief for neck pain, it’s also essential to address the root cause of the discomfort. Poor posture, stress, and underlying medical conditions can all contribute to neck pain. In addition to using the right pillow, incorporating stretching and strengthening exercises, practicing good sleep hygiene, and seeking medical advice can all help alleviate neck pain and prevent it from recurring.
Tips for Maintaining Your Side Sleeper Pillow in Good Condition
To ensure that your side sleeper pillow lasts a long time and remains in good condition, follow these tips:
- Wash the pillow cover regularly to prevent the buildup of bacteria and dust mites.
- Fluff up the pillow daily to restore its shape and maintain the loft.
- Avoid exposing the pillow to direct sunlight, as it can damage the material and cause discoloration.
- Replace the pillow every 1-2 years or when it shows signs of wear and tear.
In conclusion, finding the best pillow for side sleeping is crucial for maintaining proper spinal alignment, preventing pain and discomfort, and promoting restful sleep. Consider the factors we discussed, such as pillow height, firmness, and material, to choose the right pillow for your needs. Our list of the top 10 pillows for side sleepers can help you make an informed decision. Remember to take good care of your pillow to ensure its longevity and effectiveness.
Additionally, it is important to note that the way you sleep can also affect the lifespan of your pillow. If you tend to sleep with your arm under the pillow, it can cause the filling to shift and become uneven. To prevent this, try to sleep with your arm on top of the pillow or use a separate pillow for your arm. This will help to maintain the shape and support of your side sleeper pillow for a longer period of time.
