The Right Pillow for Side Sleepers
Side sleepers need a pillow that fills the gap between head and mattress exactly. That gap is determined mainly by your shoulder width. This is why side sleepers usually need a higher, firmer pillow than back sleepers, and people with broad shoulders need a higher one than people with narrow shoulders.
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, however, your head hangs in the air beside your shoulder if the pillow is too low. If it is too high, your head is pushed upward. A few centimetres make a noticeable difference here.
How high should a pillow for side sleepers be?
There is no universal number, and we don't think it makes sense to give one. Three things determine the right height:
| Factor | What it does |
|---|---|
| Shoulder width | The broader your shoulders, the bigger the distance 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?
If your lower shoulder is what bothers you most, also read our guide Pillows for shoulder pain: what side sleepers should look for.
Which material suits side sleepers?
For side sleepers, what matters most is that the pillow keeps its height all night. A soft down or fibre pillow feels pleasant in the evening, but it flattens under the weight of your head. Memory foam contours 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 firmer or less familiar at first. Many people need a little time to get used to a new pillow. If you like to “sink into” a soft pillow, you will need to get used to the feeling of support first.
And if you don't sleep only 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 lie in the longest. The size is matched to that. If you sleep about equally on your back and on your side, it's best to talk it over at a retailer, where you can lie down on two sizes to compare them.
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).
- Determine 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 retailer 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 keeps its height all night. If you sleep well on your side and wake up without a stiff neck, you may already have that pillow. If, on the other hand, you need an arm or a folded pillow to help you every night, it's worth taking your measurements.
Find your pillow size now or find a retailer near you.
Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise
