10 Roles of Pillows in Side Sleeping: Choosing the Right Support

When you sleep on your side, pillows do a lot to keep you comfy and supported all night long. Choosing the right pillows and placing them properly can make a significant difference. Statistics from surveys reveal that approximately 70% of people prefer sleeping on their side. Here are 10 key jobs your pillows can do to make side sleeping better.

Sleeping Position Preferences Among Adults

The chart shows that most grownups prefer to sleep on their sides. That’s why they need the right pillow to support their neck. The best pillow also cushions your shoulder and keeps it aligned with your neck and spine. This prevents numbness and pain in your arm from poor shoulder positioning.

A suitable pillow ensures that your head and neck remain well-supported, regardless of how you change positions during the night. Waking up pain-free and well-rested begins with selecting the

right pillow thickness and material to suit your needs as a side sleeper.

Data Source: SleepFoundation.org

The Importance of Proper Support for Side Sleepers

The most basic role of your pillow is to support your head and neck. Side sleepers need a pillow that is thick enough to fill the space between the mattress and the head. This keeps your head and neck in a straight line with your body.

But when you sleep on your side, your neck does not get proper support from the mattress. This strains the muscles and nerves in your neck. The right pillow fills that gap under your head and neck. 

It keeps your spine in proper alignment. The best pillow for side sleepers supports the natural curve of your neck while keeping your head level with the rest of your body. This distributes your weight evenly. It prevents your spine from twisting and causing chronic pain over time.

10 Roles of Pillows in Side Sleeping

1. Supporting Head and Neck

The most basic role of your pillow is to support your head and neck. Side sleepers need a pillow that is thick enough to fill the space between the mattress and the head. This keeps your head and neck in a straight line with your body.

A pillow that is too flat or too thin will let your head droop down. This strains your neck. A pillow that is too thick pushes your head up and tilts your neck sideways. This can cause neck pain and stiffness.

Finding the ideal loft or thickness is key for side sleepers. Memory foam and down pillows are good options since you can smush and shape them.

2. Cradling Your Head

Your pillow should cradle and hug your head gently, not tilt or angle it. The best pillows for side sleepers mold around the head and provide even support across the entire surface.

Opting for a contoured cervical pillow with curves, crevices, and elevation may not be the ideal choice. The objective is to maintain proper alignment of your head and neck with the rest of your spine.

3. Filling the Gap at Your Shoulders

There can be a gap between your shoulder and neck if your pillow is too thin or soft. A gap lets your head tilt downward and doesn’t support your neck muscles.

Using a slightly thicker pillow or firmer pillow can help fill that gap. You want an even surface from your shoulder up to your head.

4. Keeping Your Spine Aligned

Proper spinal alignment is so important for feeling rested and avoiding pain. Your pillow should help keep your spine in a straight neutral position from your tailbone to the base of your skull.

If your pillow makes your head or neck tilt in any direction, your spine gets out of alignment. Pay attention to keeping your head, neck, and spine lined up when choosing a pillow loft and firmness.

5. Supporting Your Top Arm and Shoulder

Most side sleepers have a habit of resting their outside arm up over their waist or chest. This top arm and shoulder can get sore without enough support under it.

Placing an additional pillow under your top arm can alleviate pressure on the shoulder joint. It reduces sinkage and keeps your upper body level. A body pillow also works well for arm and shoulder support.

6. Relieving Pressure on Your Bottom Shoulder

Sleeping on one side all night puts prolonged pressure on your bottom shoulder. This spot presses into the mattress surface and can get uncomfortable.

Placing a pillow under your torso and waist takes the weight off that bottom shoulder. It helps alleviate pressure against the mattress. Seek out a pillow designed specifically for use between the knees.

7. Aligning Your Hips and Legs

Just like your head and neck, your hips and legs need to stay aligned with your torso as you sleep on your side. A pillow placed between your knees helps keep your hips squared and prevents your top leg from twisting or falling forward.

This pillow also keeps your knees spaced hip-width apart, which takes the strain off your hips and lower back. A buckwheat or memory foam pillow offers comfortable and adjustable support.

8. Supporting Your Back

Some side sleepers like to hug or spoon a pillow against their back for extra support and cushion. A firm pillow can help maintain the natural curve of your lower spine.

A soft, moldable pillow may feel nice hugged against your back and waist. However, avoid excessively thick pillows that may misalign your torso.

9. Cradling Your Stomach

Research shows that for pregnant women or people with a belly, a pillow under your bump can make side sleeping more comfortable. The pillow helps support the weight of your stomach and keeps your torso and hips aligned.

Additionally, extra cushioning prevents the mattress from exerting pressure on your belly. A longer body pillow works well for cradling your bump at different stages of pregnancy.

10. Elevating Your Head

Placing a pillow under your regular pillow can lift your head 4-6 inches higher. This slight elevation can help with congestion, snoring, acid reflux, and breathing issues. But be sure your neck remains aligned, don’t over-elevate.

Conclusion

These are the ten primary roles that your pillows can fulfill to enhance comfortable and healthy side sleeping! Choosing the right pillow positions and options can greatly impact how well-rested you feel each morning.

Frequently Asked Questions

1. What’s the best pillow height for side sleepers?

The best pillow height fills in the space between your mattress and your head/neck. This keeps your spine straight. Try different loft pillows to find the one that supports your neck without tilting your head up or down.

2. What pillow firmness is best for side sleepers?

Look for a pillow that is firm yet still soft enough to mold around your head and neck. Soft memory foam or down pillows are good since you can flatten and shape them. Avoid pillows that are either too flat or too hard. The right one cradles your head gently.

3. Should side sleepers use a special neck pillow?

Not necessarily. The goal is to keep your head, neck, and spine aligned. Contoured cervical pillows with shapes and curves can sometimes tilt your neck. A basic pillow that provides even head and neck support usually works better for keeping your body in a neutral position.