Most of us spend part of the night on our side, and many sleep that way all night. In this position, the space between your ear and the mattress is the width of your shoulder, so your pillow has a real job to do: keep your head level with your spine.
Three things to get right
1. Loft (height)
Side sleepers generally need a medium-high to high pillow. Broad shoulders call for more height. A soft mattress that lets your shoulder sink in may need a little less.
2. Firmness
Aim for medium-firm. A pillow that's too soft will compress through the night, letting your head drop.
3. Filling
- Memory foam: contours closely and keeps its height. Look for a cooling or ventilated design if you run hot.
- Shredded foam: lets you add or remove filling to fine-tune the height.
- Latex: springy, breathable and long-lasting.
- Down and down-alternative: lovely and soft, but often too flat for side sleeping.
The two-minute alignment test
Lie on your side on your usual mattress and ask someone to look at you from behind. Your nose should line up with the centre of your chest. If your head dips towards the mattress, you need more loft; if it tips upwards, you need less.
Small changes, better nights
- Put a pillow between your knees to keep your hips stacked.
- Hold a pillow against your chest to rest your top arm.
- Choose breathable cotton sheets and pillowcases.
- Keep the bedroom cool, dark and quiet.
When to replace your pillow
Fold your pillow in half. If it stays folded or feels lumpy and flat, it's time for a new one. Most pillows last one to three years.