The 10 Best Pillows for Side Sleepers for a Better Night’s Sleep

Most people sleep on their side—with the right support, it keeps your spine aligned, relieving the pressure that can otherwise lead to morning aches and pains. That means you wake up less likely to have a sore neck, shoulders, or hips; it can also help with lower back pain. Side sleeping also helps with snoring, which can be a ​​symptom of obstructive sleep apnea. (Because it disrupts your breathing, sleep apnea can lead to serious long-term problems, including diabetes and heart attack.) Improved gut health, including relief from heartburn and constipation, may be another benefit of side sleeping.

All of that sounds great, but obviously, you can only get those benefits if you can make side sleeping work for you. As we’ve mentioned, a big factor in side sleeping is supporting your body. That starts with the right mattress. You may like a firm or soft mattress, but when it comes to keeping your body supported, the right answer is probably somewhere in between: firm enough to support your joints throughout the night, but soft enough that it’s still comfortable to sleep.

With the right mattress, you can move on to choosing the best pillow for side sleeping. (Or upgrading your old pillow: You should probably replace your pillows once a year, as older pillows stop supporting your head as well, in addition to becoming a haven for dust mites and even giving you acne.) Generally, when you lay down, your ears should be in line with your shoulders, chin neutral. With your hands at your sides, you can try a firm pillow between your knees to keep your knees, hips, and spine in alignment. Finally, lifting your knees toward your chest will reduce the pressure on your back.

In this position, the right pillow keeps your head and neck straight with your spine. (Some options, such as Pillow Cube, let you specifically customize a pillow for your side sleeping.) From there, it’s just a matter of choosing what other factors you find important. To help, we’ve compiled this guide to the best pillows for side sleepers.

Read more: Best Pillows for Sleeping