7 Best Pillows for Side Sleepers (And What to Look For)
The best pillow for most side sleepers is medium-firm and about 4 to 6 inches tall with your head on it. That height fills the space between your ear and the mattress so your neck stays level with the rest of your spine. Broad shoulders need the top of that range and narrow shoulders the bottom. If you don't know your number, an adjustable shredded memory foam pillow is the safest first buy because you can change the height. If you wake up with a sore neck, try a contoured memory foam pillow first. Back sleepers need less height, which we cover further down.
Below are the seven pillow types that work for side sleeping, what each is like, and where Dosaze pillows fit. You can also browse the full Dosaze pillow collection.
The seven types at a glance
| Pillow type | Feel | Best for | Trade-off |
|---|---|---|---|
| Adjustable shredded memory foam | Medium, moldable | Anyone unsure of their loft; combination sleepers | Takes a few nights of adding or removing fill |
| Contoured memory foam | Firm, shaped | Side sleepers with neck stiffness | Fixed height; the shape can feel odd at first |
| Natural latex | Springy | People who dislike sinking in | Heavy; Dosaze doesn't make one |
| High-loft down alternative | Soft | Side sleepers who want a soft pillow | Flattens sooner than foam |
| Buckwheat hull | Firm, moldable | People who want a pillow that stays put | Heavy and noisy |
| Body or knee pillow | Varies | Hip and lower back discomfort | Adds to your head pillow, doesn't replace it |
| Cooling gel memory foam | Medium | Hot sleepers | The cover matters as much as the gel |
What a side sleeper pillow has to do
Lying on your side leaves a gap between your head and the mattress roughly as wide as your shoulder. The pillow fills it. Too flat and your head drops toward the mattress, stretching the muscles on the upper side of your neck. Too thick and your head tips up, squeezing the lower side. Either way your neck spends the night bent.
Loft
For a rough personal number, stand up straight and measure from the side of your neck to the outer edge of your shoulder. That is about the height the pillow should hold once compressed. Petite or narrow-shouldered sleepers may be fine at 3 to 4 inches compressed. Broad-shouldered sleepers often need 5 to 6 inches or more.
Firmness
Medium-firm to firm is the usual range. A soft pillow can feel lovely at 11 p.m. and be half its height by 3 a.m. Very firm has its own problem: pressure against the ear and temple. Some newer designs use zoned support, firmer under the neck and softer under the head, to split the difference.
Cover and bounce-back
Side sleepers press the face and ear into the pillow, so a breathable, moisture-wicking cover helps if you run warm. And because most people shift during the night (rolling slightly forward, swapping shoulders), a pillow that recovers its shape quickly keeps your neck supported through those moves.
The 7 best pillow types for side sleepers
1. Adjustable shredded memory foam
This is where we'd point anyone who isn't sure of their loft. You unzip the pillow and take fill out until your neck feels level. Air moves between the foam pieces, so it tends to run cooler than a solid block, and it suits combination sleepers who roll onto their back partway through the night.
The Dosaze Adjustable Pillow uses cooling gel-infused memory foam fill with no polyester. It is made in the USA, queen sized (18" x 26"), and comes with extra foam, so you can go higher as well as lower. The Dosaze ThermaCool Adjustable Pillow (see #7) uses the same idea with a ventilated gel core.
The downside is patience. Getting the height right usually takes a few nights.
2. Contoured memory foam (for neck pain)
A contour pillow has a raised roll under the neck and a lower dip for the head. Solid foam holds that shape all night without fluffing, which is why it is the usual first suggestion for side sleepers who wake with neck stiffness.
The Dosaze Contoured Orthopedic Pillow is CertiPUR-US certified memory foam shaped to cradle the curve of the neck and promote spinal alignment. It works for side, back and stomach sleepers. The cover is a naturally cooling, anti-microbial fabric that comes off for washing and is OEKO-TEX Standard 100 certified. The Dosaze OrthoCurve Pillow has the same description and features.
Because the height is fixed, a contour pillow fits best if your shoulder width is in the middle of the range. Very broad-shouldered sleepers may find it a little low.
3. Natural latex
Latex pushes back. Instead of the slow sink of memory foam you get a quick lift, and the head never feels buried. It resists dust mites, tends to sleep cooler than traditional memory foam and holds its height for years, in solid or shredded form. It is also heavier than foam. Dosaze doesn't make a latex pillow; brands such as Saatva and Avocado sell them if this is the feel you want.
4. High-loft down alternative (the soft option)
If you want a soft pillow for side sleeping, look here, with one condition: buy the high-loft, firm version. The flat, plush styles sold as cloud-like collapse under a side sleeper's head. Microfiber down alternative is hypoallergenic, usually machine washable and cheaper than latex or specialty foam. Gusseted, double-stitched sides help it keep its height. Expect it to flatten sooner than foam. Real down compresses even more, which is why it is rarely a good fit for side sleepers.
5. Buckwheat hull
- Hulls shift to your head shape, then stay put
- Loft changes by adding or removing hulls
- Air moves freely through the hulls
- Heavy, stiff at first, and it rustles when you move
Buckwheat pillows have a long history in Japan and elsewhere in East Asia. People who like them tend to like them a lot. Light sleepers bothered by noise usually don't.
6. Body or knee pillow
This one goes alongside your head pillow. A pillow between your knees, or a long body pillow you hug and hold between your legs, stops your top hip rolling forward and keeps your lower spine straighter. It is often used during pregnancy and by side sleepers with hip or lower back discomfort. Straight and C-shaped versions are both common.
7. Cooling gel memory foam
Heat is memory foam's main complaint. Gel layers, open-cell foam and breathable covers all help. The Dosaze ThermaCool Adjustable Pillow has a ventilated gel core that cycles hot air, plus an adjustable cooling fill you use to set the firmness. It is CertiPUR-US certified memory foam designed for side, back and stomach sleepers. For hot sleepers who also aren't sure of their loft, it covers #1 and #7 in one pillow.
Side sleeper with neck pain: where to start
Start with height. Morning neck soreness in side sleepers often comes from a pillow that is the wrong loft, frequently an old one that has gone flat. Measure your shoulder, then pick a contoured memory foam pillow if you are around average, or an adjustable one if you are broad, narrow or unsure. Don't stack two flat pillows to make up height; they slide apart during the night. A pillow supports good posture but it is not a treatment, so see a doctor or physical therapist if pain persists.
If you sleep on your back
Back sleepers need less height than side sleepers: a low to medium loft that supports the curve of the neck without pushing the chin toward the chest. A contour pillow suits this well, since the neck roll fills the space under your neck while your head rests in the lower dip. An adjustable pillow with some fill removed also works, which helps if you switch between your back and side. If you want to sleep raised (for snoring or acid reflux, for example), the Dosaze Therapeutic Cooling Wedge Pillow is designed for good sleep posture at an elevated angle and has a cooling gel layer.
Your mattress changes the loft you need
On a soft mattress your shoulder sinks in, shrinking the gap the pillow has to fill, so you may need a lower pillow. On a firm mattress the shoulder stays up and your head needs more loft. A mattress that is too firm also presses into the shoulder and hip and can leave the shoulder sore whatever pillow you use. Most side sleepers do well on a medium to medium-soft mattress. If you change mattresses, recheck your pillow height at the same time.
Common mistakes and when to replace
- Keeping a pillow too long. A common rule of thumb is every 18 months to 2 years; latex and dense foam usually outlast down and polyester.
- Stacking two flat pillows instead of buying one with the right loft.
- Buying on price alone. A cheap pillow that flattens in three months costs more per night than one that holds up for years.
- Judging a new pillow after one night.
To check a fiber or down pillow, fold it in half and let go. If it doesn't spring back, it has lost the height a side sleeper needs. With foam, look for a dent that stays where your head goes.
Your neck needs time to adjust to a new height, so give any new pillow a week or two. Dosaze pillows come with a 60-night sleep trial; details are on our FAQ page.
Frequently asked questions
What pillow height do side sleepers need?
Most side sleepers do best with a pillow that holds about 4 to 6 inches of height under the weight of the head. Measure from the side of your neck to the edge of your shoulder for a personal estimate. Broad shoulders and firm mattresses push you toward the higher end; narrow shoulders and soft mattresses toward the lower end.
What is the best pillow for a side sleeper with neck pain?
A contoured memory foam pillow is the usual first choice because the raised neck roll keeps its shape all night. If your shoulders are very broad or narrow, an adjustable shredded foam pillow lets you set the exact height instead. A pillow helps with posture but doesn't treat pain, so see a doctor if it continues.
Can a soft pillow work for side sleepers?
Yes, if it is soft to the touch but still tall enough. A high-loft, firm-rated down alternative pillow or a shredded memory foam pillow feels softer than a solid foam block while keeping height. Flat, plush pillows usually compress too much under a side sleeper's head.
What is the best pillow for back sleepers?
Back sleepers need a lower pillow than side sleepers, with support under the curve of the neck so the chin isn't pushed toward the chest. Contour pillows work well because the head rests in the lower dip while the roll supports the neck. An adjustable pillow with some fill removed is a good choice if you also sleep on your side.
How often should a side sleeper replace their pillow?
A common rule of thumb is every 18 months to 2 years, sooner for down and polyester and later for latex and dense foam. Side sleepers feel loft loss more than others because a flattened pillow lets the head drop. Fold a fiber pillow in half; if it doesn't spring back, replace it.
