Picking the right pillow can make a big difference in how well you sleep if you snooze on your side. The best pillow for side sleepers keeps your head, neck, and back lined up the right way. This helps avoid sore spots and lets you get some serious shut-eye. With numerous pillow options available, ranging from squishy to firm, flat to puffy, how can you determine the perfect one?
In this article, we’ll explain how your body functions during side sleeping. We’ll look at what matters most when shopping around for pillows. You’ll get pro tips for testing them out before you buy. Read on to get the inside scoop and find your winning match! With the right information, you can enhance your sleep and wake up feeling energized.
How Your Pillow Impacts Sleep
Your pillow has a direct effect on how well you sleep. A crummy pillow that doesn’t give your neck and head the support they need can make for restless nights. But can selecting a better pillow genuinely make a significant difference?
For pro runner Caitlin Keen, it did. After she switched to a pillow perfect for how she sleeps, she got 52 more minutes of deep, restorative sleep. Quality sleep is super important for athletes so their bodies can recover. This real-life example illustrates the incredible benefits that the right pillow can provide.
Key Things About Pillows That Influence Sleep
When checking out pillows, there are a few key things that impact how well the pillow will work for side sleeping.
The filling inside the pillow affects important stuff like breathability, support, and coziness. Here are some common pillow fillings and what makes them unique:
Feathers – Feather pillows initially conform to the shape of your head, providing a soft and fluffy feel. But the delicate feathers can clump up and go flat over time, giving uneven support. The filling also holds in heat, making feather pillows less ideal for hot sleepers looking for a pillow for side sleepers.
Memory foam – This dense, stretchy material shapes perfectly to your head and neck, giving you customized support. It also spreads out the weight and takes the pressure off sore spots on your neck. Memory foam takes longer to regain its shape but offers better airflow than other materials, helping regulate temperature.
Latex – Natural or synthetic latex has a bouncy, springy texture that cushions yet stays supportive. It’s durable, breathable, and keeps dust mites away. However, 100% natural latex can be pricey.
Microfibers/polyester – Affordable synthetic fibers, made from fine polyester. They offer firmness and support but less shaping. Polyester holds in more heat than other fillings and needs frequent fluffing.
Down Alternative – Polyester microfibers combined with other fibers to feel soft down. More affordable but less breathable than real down. Provide decent comfort and support.
Research shows that medium-firm pillows made of shaping materials like memory foam or latex give side sleepers the best mix of cushioning and support. Pillows that are overly soft lack the necessary firmness to maintain proper neck alignment. Feathers don’t contour enough. Memory foam excels in providing consistent, personalized support and a cooler sleeping surface.
Keeping Your Temperature Just Right
The ability to regulate your body temperature is crucial for achieving high-quality sleep. Cooler conditions help kick off your body’s natural sleep cycles.
Some pillow fillings hold in more heat than others. Memory foam has air channels so more heat can escape. Feathers act like insulation to trap heat. A pillow’s contact area with your head also affects temperature – more surface touching your head means more heat gets kept in.
Source Link: National Sleep Foundation
Sleep Position and Pillow Height
How you like to sleep impacts the best pillow height and filling type for you. Side sleepers need a thicker pillow, around 5 inches, to properly fill the space between their head and shoulders. This lines up the spine correctly.
Back sleepers need less loft, around 3-5 inches, for ideal support and comfort. A lower pillow stops their head from tilting back in a way that strains the neck. Stomach sleepers usually need the thinnest pillows.
Making a Smart Pillow Pick
Now that you know the science behind pillow-making, you can make an informed choice. Here are some tips:
- Look at your sleep position and find pillow specs that match your needs for height and filling. Side sleepers benefit from thicker, firmer pillows.
- Consider adjustable pillows that let you add or remove fill to customize the height and support. Being able to personalize your pillow improves comfort.
- Explore expert-recommended options tailored to your sleep style. For example, the Lagoon pillow for athletes boosted deep sleep by 45 minutes thanks to its cushy support.
- While personally testing pillows is ideal, applying your newfound pillow knowledge can guide you toward achieving that restful night’s sleep.
Frequently Asked Questions
Why is memory foam better than other pillow fillings?
Memory foam consistently performs better than other fillings like feathers and polyester for keeping the spine aligned right and regulating temperature, which means higher quality sleep.
How does the “head to pillow contact area” impact sleep?
If a pillow conforms or surrounds your head, it can reduce airflow and cause heat buildup that interrupts sleep. Reducing the contact area enhances airflow.
Why do side and back sleepers need different pillow heights?
Side sleepers have a larger gap between their head and shoulders, necessitating a thicker pillow to maintain proper alignment. Back sleepers need less height to avoid over-tilting their head.
The Bottom Line
Side sleepers have unique needs to keep the head, neck, and spine properly aligned all night long. By picking the right pillow that matches your side sleeping style, you can finally get the undisturbed, comfortable sleep your mind and body need.
Whether you prefer a pillow that is adjustable, contoured, or recommended by the experts, use your new knowledge to your advantage. Consider your sleep position, temperature preferences, and support requirements when shopping for a pillow. Testing pillows in person is the best way to find your ideal match. With the right pillow fit for you, you’ll get that beauty sleep in style and wake up refreshed and ready to take on the day!