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Do side sleepers need thicker pillows?
Side sleepers need at least a medium-thick pillow for enough cushioning for the neck and head. “Side sleepers need a pillow that has a higher loft to help fill the space between the shoulder and head,” explains Logan Foley, sleep science coach and managing editor for Sleep Foundation. “Loft, or thickness, is one of the most important things to consider when searching for a pillow for side sleeping.”
What pillow filling material is best for side sleeping?
David Rubin, director of product testing at The Sleep Doctor, suggests that memory foam is a good option because it provides the necessary pressure relief needed for spinal alignment. Hot sleepers might prefer latex, which also offers support without retaining heat.
Why do side sleepers get neck and shoulder pain?
“Sleeping on your side without proper alignment and support can cause your shoulder to press into the mattress and force your head into an awkward bent position, which is why a more firm pillow is recommended to reduce neck and back pain,” Rubin says.
Both Rubin and Foley suggest sleeping with a pillow between your knees. It helps to keep the spine, hips and pelvis in alignment. It will help to reduce back pain for a more supportive and comfortable sleep.
Are there advantages to side sleeping?
“Sleeping on your side is considered to be one of the healthiest and most common sleeping positions,” Foley says. “Your airway stays more open when sleeping on your side, resulting in the reduced risk of snoring and sleep apnea. People who experience heartburn and bloating may also feel relief by sleeping on their side.”
Rubin adds: “Over 60 per cent of people sleep on their side, making it the most common sleep position. Sleeping on your side can promote better airflow which benefits people who snore or have OSA (obstructive sleep apnea). Additionally, sleeping on your left side can help reduce acid reflux symptoms.”
