Do side sleepers need thicker pillows?
Side sleepers need at least a medium-thick pillow to provide adequate cushioning for their neck and head. “Side sleepers need a pillow with a higher loft to fill in the space between their shoulder and head,” explains Logan Foley, sleep science coach and editor-in-chief for Sleep Foundation“Thickness is one of the most important things to consider when looking for a pillow for side sleepers.”
Which pillow filling material is best for side sleepers?
David Rubin, director of product testing at The Sleep Doctor, suggests that memory foam is a good option because it provides the pressure relief needed for spinal alignment. People who tend to get hot easily may prefer latex, which also provides support without trapping heat.
Why do side sleepers get neck and shoulder pain?
“Side sleeping without proper alignment and support can cause your shoulder to press into the mattress and force your head into an uncomfortable hunched position, which is why a firmer pillow is recommended to help reduce neck and back pain,” says Rubin.
Both Rubin and Foley recommend sleeping with a pillow between your knees. It helps to keep your spine, hips, and pelvis aligned. It will help to reduce back pain for a more supportive and comfortable sleep.
Are there benefits to sleeping on your side?
“Side sleeping is considered one of the healthiest and most common sleep positions,” says Foley. “Your airways stay more open when you sleep on your side, which results in a reduced risk of snoring and sleep apnea. People who suffer from heartburn and bloating may also find relief from sleeping on their side.”
Rubin adds, “More than 60 percent of people sleep on their side, making it the most common sleeping position. Sleeping on your side can promote better airflow, which is beneficial for people who snore or have OSA (obstructive sleep apnea). Additionally, sleeping on your left side can help reduce acid reflux symptoms.”