The best pillows for sleeping on your side – these recommendations & insider tips ensure relaxation.
You have probably woken up in the morning with a sore neck because your body was twisted on the mattress during the night.
Especially in the side position, it can quickly happen that the head slips down & the entire spine is out of balance.
- A side sleeper pillow supports your body in the right places, helping to maintain the correct sleeping position.
- In contrast to normal pillows, you relieve significantly more areas of the body and can relieve discomfort and tension.
In many cases, such a pillow brings significantly more quality of sleep and a more relaxed night’s sleep.
In this guide I have summarized the most important information for choosing a suitable side sleeper pillow – after reading it, you will have no problems finding a suitable variant for your sleep.
Note: In the main article – the comprehensive pillow purchase advice – I also go into pillows for other sleeping positions. If you’re not only sleeping on your side, then it’s best to start reading there.
Index
The best side sleeper pillow recommendations
If you want to save a little time choosing and don’t want to torment yourself through countless pillow descriptions and advertising texts, then you can use the following recommendations as a guide.
I deliberately did not choose a test winner here – sleeping habits are simply too different for that.
Each of the variants presented here is particularly impressive in one area – you decide which properties are most important to you when buying.
Recommended all-rounder: my7
This side sleeper pillow from Theraline stands out from the rest of the models with some interesting innovations.
The recess at head level prevents tension in the neck and shoulders, while you can clamp the end between your legs.The original shape – the pillow is similar to the number 7 – not only catches the eye, but also adapts perfectly to the body.
- The my7 pillows are among the longest sleeping aids ever and thus keep the entire body in a stable side position.
The head area is filled with foam sticks & feels much more comfortable than conventional plastic fibers.
The rest of the filling consists of microbeads. Compared to normal pillows, you can really cuddle up here (without slipping off at night).
Of course, the pillow is also allergy-friendly – dust mites and germs stay outside thanks to the hygienic filler and the washable cover.
You can easily tell that the manufacturer has thought about it & has optimized the shape for side sleepers. Of course, the normal, straight pillows are also comfortable, but these seven simply hugs the body a little better.
The only downside is the price. Unfortunately, there is currently no other, cheaper side sleeper pillow that is comparable to the my7 models in terms of sleeping comfort and support.
In summary: If you spend most of the night on your side, then it is definitely worth investing some money in such a high-quality sleep aid.
Budget tip: cheap alternative
This side sleeper pillow from Zöllner impresses above all with its low price.
If you just want to try sleeping on your side, there is an inexpensive pillow with a polyester filling here.
- Compared to premium alternatives, you still have to make some compromises: The Zöllner pillow comes without a cover.
- In my opinion, this is not a disadvantage, because all alternatives in this price range rely on cheap polyester for reasons of cost.
So you have to add a high-quality cotton cover to the price (approx. € 10). Then you get a side sleeper pillow, which is clearly superior to most alternatives in this cost range.
Overall, this sleep aid convinces with a great price-performance ratio. Top models are a bit fuller and more comfortable, but they easily cost twice as much.
To get used to: Flexpillow
The Flexpillow is a slightly different kind of pillow for sleepers on the side. It is intended to help you get used to sleeping on your back (and without a pillow!).
This position is recommended by many experts and should help against tension and back pain.
However, you have to accept a few weeks of getting used to it – but it’s worth it.
If you would like to learn more about this new type of sleep aid, I recommend my Flexpillow experience report .
Orthopedic side sleeper pillow
This neck support pillow from Third of Life takes a slightly different approach.
In contrast to the long versions, it is more like a conventional pillow. Not only does this require less space, it also enables the use of viscoelastic foam.
This adapts particularly well to the shape of the head and at the same time feels as soft as hardly any other filler.
The head no longer bends at night, but rests neutrally on the neck arch of the pillow (even if you tilt on your stomach from time to time).Pressure points, neck tension and house dust mites hardly stand a chance.
- The breathable cover also protects against night sweats & feels cool in summer and pleasantly warm in winter.
Of course, you can also wash the cover to get rid of germs and bacteria on a regular basis. But be careful:
You can stay overnight on the included cover made of thermo-regulating microfiber, but in my opinion the skin feel cannot keep up with pure cotton.
For maximum sleeping comfort, you should purchase a separately available cotton cover. This is not cheap due to the unique butterfly shape – but definitely worth the price in the long run.
So if you place special value on orthopedically correct sleeping on your side and finally want to be free from neck tension, then this premium pillow is worth considering.
Do-It-Yourself side sleeper pillow
Instead of prefabricated cushions, you can of course also think about making it yourself: In addition to the appropriate filling height, you also ensure the quality of the materials used in this way.
You need the following “ingredients” for your very own pillow:
- 1 filling pillow that everything goes into
- Enough of the right filling material
- 1 high-quality cover made of cotton
You can buy all of these either in specialist shops or in various online shops on the Internet (more on this below). If none of the ready-made variants convinces you, then you can resort to this solution.
General information about buying
The majority of Germans – around 59% – mainly sleep on their side. However, in order for you to lie healthy in this position, there are a few things you need to consider:
- Straight spine. The spine should remain as neutral as possible to prevent one-sided strain on the back.
- Supportive pillow. The right height is crucial, because otherwise the cervical vertebrae will push up or sag down.
- More than just the head. When lying on the side, the body often needs additional relief to avoid painful pressure points.
In many cases, a normal pillow is not enough – because in the side position, the entire body weight presses down. A pillow may relieve the neck, but the rest of the body remains tense.
A special pillow can help with tension
In addition to the one-sided stress in the arms (where to put it in the side position?), Many people also suffer from tension in the hip area and thighs.
Take the test: Lie on your side at home. Tuck a second pillow or blanket between your knees. You can probably feel the load change slightly in the hip area.
Over several hours, this imbalance can lead to tension in the entire body. In the long term, this can even cause chronic pain.
Is a side sleeper pillow the only option?
No, if you have tension, you can also take other measures to help. Buying a new pillow right away is not absolutely necessary.
- You may be able to modify your mattress or slatted frame so that your body is better supported when lying on your side.
- As described above, additional pillows or blankets relieve stressed problem areas. Often a small change is enough.
However, if you regularly sleep on your side, then a special side sleeper pillow can be worthwhile. You end up spending a third of your day on it – it’s best to save money elsewhere.
A good side sleeper pillow is not really expensive anyway and usually ensures better sleep than the solutions from above.
The advantages of side sleeper pillows at a glance
Such pillows are usually much longer than normal variants – because, as I said, they support all regions.
In addition, they have other properties that should improve the sleep of side sleepers:
- Stability. Side sleeper pillows ensure a stable side position and prevent you from constantly turning back and forth while you sleep.
- The long shape makes it easier to lean on and gives you a feeling of security when falling asleep. Especially on cold winter nights.
- Place for the arms. Many side sleeper pillows have cut-outs for your arms so you don’t have to pinch them to sleep comfortably.
- Fewer prints. If the face sinks into a normal pillow, red marks are the result in the morning. Not so with special models.
You have probably already experienced the last point with normal pillows:
- Either you wake up early in the morning with red marks on your face or you are constantly struggling with skin imperfections such as blackheads or acne.
- In many cases, this is due to germs or body fluids accumulated in the pillowcase.
If you lie with your face on the pillow the whole night, all kinds of unpleasant bacteria that can damage the skin multiply there.
In summary: A side sleeper pillow is not always necessary, but it has numerous advantages compared to conventional models and can significantly improve the quality of sleep.
What to consider when choosing
Nowadays, side sleeper pillows are available in all possible shapes and variants. Looking through here is really not easy. Therefore, in this section you will find the most important purchase criteria.
The different types of pillow for sleeping on the side
Let’s start with choosing the right variant. Side sleeper pillows can be roughly divided into 3 different shapes:
Curved shape. These variants usually resemble the letters U and C and represent most of the largest pillows of their kind. They are also particularly suitable for pregnancy.
However, they are usually the most expensive of all 3 variants. The production is more complex due to the special shape with cutouts for the face, which is also reflected in the price.
Straight pillow. The classic side sleeper pillow is not only used to cuddle up, but can also be clamped between the legs due to its length and thus ensure stability.
The straight cushions are usually much cheaper than special cushions. You should definitely choose the right hardness / filling here, otherwise sleeping comfort will suffer (there are no recesses for face & body).
Neck support. The orthopedic variant is closest to the classic pillow. However, they are not made of down, but of viscoelastic foam that is supposed to support the cervical vertebrae.
They are usually built a little higher and therefore specially designed for lying on the side. If you often sleep on your back, this option is probably too high.
Which variant is the best?
Each of these 3 types can improve the quality of sleep – depending on your sleeping habits.
In my opinion, side sleeper pillows with a curved shape are the most comfortable variant. Due to their shape, they nestle against the body in an anatomically correct manner and provide support in exactly the right places.
In contrast to straight pillows, they also have – in most variants – recesses at head height – this prevents red marks in the morning (or at least significantly reduces the risk ).
The compact orthopedic variants are particularly practical when there is little space in the bed – not everyone wants to share the mattress with a thick 150cm pillow.
In summary: If nothing speaks against it, then it is best to choose a pillow with a curved shape that is adapted to the body. The cutouts are usually the most comfortable.
In the recommendations below, I will then present a few more convincing models for all 3 types.
However, if you are not yet sure, then just read on and find out what else plays an important role in the selection.
Which filling should I choose?
Not only the outer shape of a pillow is decisive for the quality of sleep, but also the inner workings. This decides how hard the pillow feels & how much it adapts to the shape of the body.
Most side sleeper pillows use synthetic fibers. These are not only inexpensive, but also have some advantages:
- Hygiene: It is difficult for mites and germs to settle in the plastic fibers. In contrast to the classic down pillows, these fillings are also suitable for allergy sufferers.
- Convenience: Plastic comes in all possible degrees of hardness. From fluffy wadding to memory foam that always finds its way back to its original shape.
- Care: Plastic is usually very “frugal” & can withstand one or the other wash cycle (more on this below). This helps with hygiene & extends the shelf life.
However, there are major differences between the individual plastic variants, which is why I will briefly present the most important variants.
Conventional plastic fibers
Due to the low price, cotton-like fibers made of polyester are used in many pillows.
The material is fluffy and soft and at the same time supports the head better than most down pillows. But be careful: in many cases the joy is short-lived.
- The fibers tend to clump and can lose their elasticity after just a few washes.
- You can still sleep on it without any problems, but the night’s sleep is no longer as comfortable as it was at the beginning.
So if you value a particularly long shelf life, then you should rely on one of the other variants.
Plastic beads & spiral fibers
Fine microbeads or small spiral-shaped fillings not only adapt to the shape of your head, but also retain their initial properties significantly longer.
Not only do you sleep comfortably, but the pillow also returns to its original shape after a brief shake. So you can let yourself fall into a fluffy little cloud every time.
Of course, microbeads & Co also have all the other positive properties from above and are ideal for allergies. Last but not least, the balls do not soak up with sweat, but are breathable,
Plastic balls are the filling material of choice, especially for high-quality pillows. Most of the recommendations below therefore rely on this type of filling.
Viscoelastic foam
Viscoelastic is everything that is elastic and firm at the same time. These properties are ideal for comfortable sleeping.
Viscoelastic foam is deshalbvor especially in orthopedic neck pillow use
- Not only does it feel incredibly comfortable, it also automatically returns to its original shape in the morning.
- This ensures a long shelf life & very high sleeping comfort – every night anew. No other material can compete here.
And now that: it is only suitable to a limited extent for long pillows for sleepers on the side that you can clamp between your legs. On the one hand, it is quite expensive and, on the other hand, your body would sink into the foam very quickly.
That is why it is mainly used for “classic” pillows.
If you are looking for a side sleeper pillow that only supports the neck, then it is best to use elastic foam.
Side sleeper pillows made of down
Of course, there is also the classic variant with down (soft feathers from birds).
- In my opinion, however, they are not necessarily suitable for side sleeper pillows: They are wonderfully soft, but they lack stability.
- Especially people with a heavy weight will miss the supportive properties of plastic beads or the like.
In addition, down pillows are not suitable for allergy sufferers, because dust mites and other animals like to spread inside.
So it’s best to choose down only if you can’t do without the soft feeling at all.
Note: You will find further fillings explained in the comprehensive main article on pillows . The above-mentioned fillers are mainly used in side sleeper pillows.
How big, high & hard should a pillow be for side sleepers?
Let’s break the question down and start with the size:
- The size depends primarily on the type of pillow: you can clamp the elongated versions between your legs, while the orthopedic models only support the neck.
- In any case, the headboard should not be too wide. This not only prevents your head from sinking into the pillow during the night, it also minimizes marks on your face.
You should be able to breathe freely through your nose at all times, which can be a problem if the pillows are too wide.
Fortunately, oblong side sleeper pillows are comparatively thin. And most of the orthopedic variants are much smaller than a typical standard pillow (size 80x80cm).
In short: if you sleep on your side, avoid pillows that are too wide so as not to sink into the upholstery. Most models especially for side sleepers are quite narrow, which is why you will easily find a suitable variant.
How high should a pillow be for lying on your side?
This question is more difficult to answer because it depends a lot on your own body. Basically:
The pillow should be high enough to keep the spine in a neutral position.
For most people, a height between 11-15cm is optimal.
Tip: The height of most pillows can also be influenced by the selected position. Shaking it up can also give you a few extra inches. Conversely, you can also pull the pillow apart and make it flatter.
In many cases this is enough to optimally adapt a pillow to your personal needs.
Degree of hardness of the pillow
The filling material used affects not only the height, but also how hard the pillow feels.
- If the pillow is too soft , it cannot support the body sufficiently – which is an important property, especially when lying on the side.
- If the pillow is too hard , sleeping comfort suffers and painful pressure points and red marks can appear on the face.
Unfortunately, no online guide can tell you 100% which degree of hardness is best for you personally. The only way to do this is to try it out personally.
Tip: With most pillows you can access the filling via a zipper and thus adjust the degree of firmness precisely.
How to Find out Before Buying
But don’t let that put you off. Hardness & height are important, but not a complicated science for most pillows.
In my experience, the differences in high quality pillows are not that great. The risk of surprisingly buying a rock-hard pillow on the Internet is very low.
- So if you – like me – are one of those people who prefer a “normal” degree of hardness, then it is best to read the reviews of other customers.
- If a model is particularly hard or high, you will quickly find out in the reviews. If there are no such complaints, then the pillow fits most people.
This is a very good way of assessing what to expect from a pillow. And in an emergency, you have the right to send the pillow back when you buy something online.
Choosing the right pillowcase
In addition to the inner workings, the cover also plays an important role – after all, you feel it on your skin every day.
Side sleeper pillows often have a very special shape, which is why standard covers often do not fit. It is therefore best to check before buying whether the available covers are suitable for your needs.
A recommended pillowcase should meet these characteristics:
Comfort. Whenever you put your face on the pillow, you shouldn’t want to stop. You should not feel satisfied by less.
Hygiene. The duvet cover must withstand regular washes. It should also be washable at high temperatures. This kills germs and house dust mites.
Look. Of course, the cover should also match the rest of the bedroom furnishings . The more comfortable you feel in your bed, the healthier you sleep.
The choice of materials is great
In practice, in my experience, cotton outperforms all other alternatives.
- High-quality cotton is not only an ecological natural substance without harmful chemicals, it also has numerous other great properties.
- It absorbs sweat, lets the skin breathe and is also very easy to care for. This not only ensures a comfortable feeling when sleeping, but also ensures hygiene.
Most high-quality side sleeper pillows therefore use covers made of 100% cotton. I also recommend this fabric for anyone who buy their pillow separately.
Tip: How to find particularly soft covers
In addition to the degree of purity (avoid cotton-polyester mixtures), the number of threads used also plays a major role in sleeping comfort.
The higher the number, the smoother the pillow glides over the skin (hotel beds usually have a particularly high number of threads, which is why they usually feel much more airy than the bed at home).
When buying a pillow case, always pay attention to the thread count.
Seal of approval, adjustable heights, natural materials
The points above are the most important selection criteria – but there are a few other things you can find out about before you buy.
Are the core & filling material removable?
With a high-quality pillow, the filling should be accessible through a zipper. This means that you can not only adjust the degree of hardness individually, but also replace broken fillings.
If the plastic fibers clump together after a while, they can be easily (and cheaply) replaced this way.
You can also clean removable cores better, which is an important purchase criterion, especially for allergy sufferers.
Adjustable height
Some orthopedic neck pillows have inserts that allow you to easily adjust the height.
As far as I know, this option does not exist with the elongated versions – you have to change the filling quantity yourself if necessary.
Seal of approval & low-emission production
Of course, you can never be completely sure, but at least seals of approval like ÖKO-TEX make it clear that certain minimum standards are met.
Aloe Vera, Bamboo & other active ingredients in the covers
Some manufacturers advertise with special covers & incorporated care substances, which should make the skin more supple or improve sleep.
However, the effectiveness has not been scientifically proven and in most cases such “natural substances” are only good for marketing.
They do not influence the lying properties of a pillow (for better or for worse). So it is best to ignore such promises.
How long is a side sleeper pillow durable?
Before I discuss a few recommendable models in the next section, I would like to briefly talk about the durability of side sleeper pillows.
In addition to sleeping comfort, it is the second most important criterion for many buyers, so the bad news first:
You should replace pillows after 5 years at the latest.
It doesn’t matter how high-quality the pillow is or how new it still seems after this time. The exchange should primarily take place for reasons of hygiene.
The germ load increases even with the best care
Body fluids such as sweat, skin flakes and dirt settle in the pillow over the years.
- Even with frequent washing, the point is reached at some point where even the best cleaning is no longer effective.
- In addition, even the most resistant material is worn out over time & gradually loses its support function.
Experts therefore recommend that pillows be changed every 5 years.
So always a cheap pillow?
The temptation is great: If even expensive models only last a few years, then an expensive purchase is not worth it, is it?
In my opinion, this is too short-sighted: As described above, cheap pillows are often filled with fibers that clump together quickly. Such sleeping aids lose their fluffiness and support function long before they are replaced.
In short: cheap pillows are completely worn out after just a few months and you have to forego sleeping comfort – every single night.
In the side sleeper pillows with high-quality workmanship, however, you sleep much longer in full comfort. Even if it is over after 5 years, they ensure a significantly better attitude towards life in the meantime.
You spend around 8 hours on it every day, so it is better to invest in some quality. Treat yourself to a pillow that is not only cheap, but above all healthy and comfortable.
Recommended manufacturers of side sleeper pillows
The recommendations from above are of course only an orientation, there are a variety of other manufacturers & models that are just as suitable for healthy sleep.
For reasons of space – here on the site and at home – I can of course never test hundreds of different pillows.
But you are welcome to look around the Internet yourself and look for a suitable sleeping aid – you will already know what is important after reading the guide above.
The following list is a helpful starting point & includes some recommended manufacturers of bedding that also offer side sleeper pillows:
Other online shops with side sleeper pillows
Side sleeper pillow on Amazon
Side sleeper pillows at Betten Hofmann
Side sleeper pillow at the Danish bed camp
As you can see, the choice is quite large. Fortunately, if you cannot find what you are looking for among the pillows tested from above , you have many other options for finding the right pillow.
How to take care of your side sleeper pillow
Since most pillows are filled with plastic, they are usually very easy to care for. Almost all models have a removable cover that can be washed in the washing machine.
You rarely have to clean the filling itself – dust mites tend to stick to textiles (i.e. the cover). The plastic balls or the foam in the core, however, do not offer them an ideal livelihood.
As long as you wash the cover regularly, you keep the germ load low.
These are the places where pillows often break
The zippers are a common weak point – be careful not to damage them when cleaning. Otherwise the closures give up quickly and the whole filling suddenly falls to the floor.
The seams can also open prematurely – especially with cheap pillows. To protect the material, you can of course wash the cover by hand. In my opinion, however, it is worth investing in a quality pillow right away.
You don’t have to worry that holes will appear after the first wash.
Note: In addition to these general instructions, it makes sense to read the manufacturer’s care instructions carefully. There you will find the best tips to increase the durability of your side sleeper pillow.
Common questions about side sleeper pillows
In this section I collect some questions that readers of this page regularly ask me.
If you have a question that could be of interest to other buyers, please send me an email and I’ll try to answer it here.
Are side sleeper pillows also suitable during pregnancy?
Yes, there are even some special versions with cutouts for the stomach. Unfortunately, most pregnancy pillows use hollow fibers made of plastic – these clump together over time and the pillow loses its resilience.
For the longest possible durability, you can therefore use a normal side sleeper pillow (ideally a variant like the my7, which is modeled on the body shape).
Do pillows with pearl filling rustle?
Usually not. Microbeads are very fine and have little to do with the beads in throw pillows or children’s toys.
Rather, they resemble “elastic sand” and can be adapted to your own body. After a brief shake, they will return to their original shape.
Can one with such a Cushion n also sleep on your back?
It works, but it’s not really convenient with the long sleep aids. If you regularly sleep on your back, a smaller pillow is more suitable.
You can find more information about buying a normal pillow in our comprehensive pillow guide .
Summary: How To Sleep Better On Your Side
I hope that this guide on side sleeper pillows has helped you. A suitable sleeping aid makes an important contribution to a healthy night’s sleep.
But other important things also play a role: Sleep hygiene is crucial for your own well-being. The best pillow for sleeping on the side is of no use if you neglect the basic rules of healthy sleep.
For this reason you will find numerous interesting articles on this page that will help you to improve the quality of your sleep.
- In the Better Sleep section , we cover various strategies that bring you deep and relaxed bed rest.
- You may also be looking for other advice on how to set up your bedroom optimally for healthy sleep .
- If you are already struggling with problems and insomnia , you will find more information here.
- Last but not least, it is always worth knowing about current sleep research findings .
It’s best to browse the area that interests you most. Finding out more about your own sleeping habits can not only improve your night’s rest, but also significantly improve your overall quality of life.
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I created Sleep Knowledge to share my interests and experiences on healthy sleeping with others. On this page I am therefore dealing with interesting questions about the optimal night’s sleep & everything else that goes with it.