The Right Pillow for Side Sleepers
Side sleepers need a pillow that fills the gap between your head and the mattress exactly. That gap is determined mainly by the width of your shoulders. This is why side sleepers usually need a higher, firmer pillow than back sleepers, and people with broad shoulders need a higher pillow than people with narrow ones.
Why is side sleeping the most demanding position for a pillow?
When you sleep on your side, the pillow supports your head across the full width of your shoulder. When you lie on your back, the back of your head almost rests on the mattress, and the pillow mainly supports your neck. On your side, though, your head hangs in the air beside your shoulder if the pillow is too low. If it is too high, your head is pushed upwards. A few centimetres make a noticeable difference here.
How high should a pillow for side sleepers be?
There is no one-size-fits-all number, and we don't think it's a good idea to give one. Three things determine the right height:
| Factor | What it does |
|---|---|
| Shoulder width | The broader your shoulders, the bigger the gap between your ear and the mattress, and the higher the pillow needs to be |
| Neck circumference and neck length | Determine how much support your neck itself needs |
| Mattress | On a soft mattress your shoulder sinks in, so the pillow can be lower; on a firm mattress it needs to be higher |
We explain how to take these measurements step by step in our guide Calculating pillow height.
How can side sleepers tell that their pillow doesn't fit?
These signs can have many causes. If they persist, have your symptoms checked by a doctor.
If your lower shoulder is the main issue for you, also read our guide Side sleeping and shoulder comfort: what to look for in a pillow. If you have shoulder pain, have it checked by a doctor.
Which material suits side sleepers?
For side sleepers, what matters most is that the pillow holds its height all night. A soft down or fibre pillow feels pleasant in the evening, but flattens under the weight of your head. Memory foam moulds to your head and neck and keeps its height. That is why the Pillowise pillow has a memory foam core, made in our factory in the Netherlands.
To be honest: some people find memory foam too firm or unfamiliar at first. That's normal. Some people need a little time to get used to the feeling of support. If you like to "sink into" a soft pillow, the feeling of support may take some getting used to.
And if you don't only sleep on your side?
Most people change position during the night. For Pillowise, you therefore enter your preferred sleeping position, meaning the position you fall asleep in and spend the longest in. The size is matched to that. If you sleep about equally on your back and on your side, it's best to talk it through at a stockist, where you can try two sizes lying down to compare.
How to find your Pillowise size
- Take your measurements. Shoulder width (include the curve of your back), neck circumference (all the way around) and neck length (from the underside of your ear to the tip of your shoulder).
- Work out your size. Enter your measurements along with your sleeping position and mattress on the Measuring page, or use PillowScan at scan.pillowise.com.
- Try it out. At a stockist near you, you can lie down on your size and the size next to it to compare.
The Pillowise pillow comes in six sizes, each in its own colour, with a 5-year warranty.
So: which pillow for side sleepers?
One that suits your shoulders and your mattress and holds its height all night. If you sleep well on your side and wake up without a stiff neck, you may already have this pillow. But if you need an arm or a folded pillow to help you every night, it's worth taking your measurements.
Work out your pillow size now or find a stockist near you.
Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise
