Best Pillow for Side Sleepers in Canada: Proper Neck Alignment Guide
Quick Answer: Best Pillow for Side Sleepers
Side sleepers need a thick, firm pillow (4-6 inches of loft) that fills the gap between the shoulder and ear. This keeps the neck aligned with the spine. Memory foam or latex pillows hold their shape best. Down and down-alternative compress too much for most side sleepers unless densely filled. Broad-shouldered people need thicker pillows. Petite people need thinner. The right pillow should keep your head level, not tilted up or down, when viewed from behind.
6 min read
Why Pillow Loft Matters for Side Sleepers
The distance between your mattress surface and your ear is larger for side sleepers than any other position. Your shoulder creates a gap that the pillow must fill. If the pillow is too thin, your head tilts downward, compressing the neck on one side and stretching it on the other. If too thick, your head tilts upward, creating the same problem in reverse.
The ideal loft depends on your shoulder width and mattress firmness. Broader shoulders need thicker pillows. A softer mattress (where your shoulder sinks deeper) needs a thinner pillow than a firmer mattress (where the gap is larger).
Pillow Selection by Body Type
Broad-shouldered / large frame: 5-7 inch loft. Firm density. Memory foam contour or solid latex. These sleepers have the largest gap to fill.
Average frame: 4-5 inch loft. Medium-firm density. Most standard side-sleeper pillows work well.
Petite / narrow shoulders: 3-4 inch loft. Medium density. May work with a thicker down-alternative if it holds its loft.
Adjustable pillow: Shredded memory foam or shredded latex with a zip opening. Add or remove fill until the loft is perfect. Best option if you are unsure of your ideal thickness.
Best Pillow Materials for Side Sleepers
- Memory foam (contour): Holds its shape all night. Cradles the head and neck in a consistent position. Can sleep warm. Best for consistent side sleepers who do not switch positions
- Shredded memory foam: Adjustable loft. More breathable than solid memory foam. Can be fluffed and shaped. Our top recommendation for most side sleepers
- Latex: Responsive and supportive. Naturally cooler than memory foam. Holds loft well. More expensive. Best for side sleepers who want a bouncy, cool feel
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Down-alternative (high fill): Soft and moldable. Must be densely f
illed to maintain loft for side sleepers. Loses loft over time and needs fluffing. Affordable - Buckwheat hull: Fully adjustable, naturally cool, holds any shape. Can be noisy. Takes adjustment. Popular in Japan
How to Choose the Right Pillow
The Alignment Check
Lie on your side with your pillow. Have someone look at your spine from behind. Your nose should be roughly in line with the centre of your chest. Your ear should be directly above your shoulder, not tilted up or down. If you cannot check with another person, lie against a wall: your head should touch the pillow, your shoulder should touch the mattress, and the gap between should be completely filled by the pillow without pushing your head away from the wall.
Frequently Asked Questions
How often should I replace my pillow?
Every 1-2 years for down and polyester fill. Every 2-3 years for memory foam and latex. The fold test: fold the pillow in half. If it does not spring back, it has lost its support and needs replacing. Side sleepers wear out pillows faster than back sleepers because of the higher compression.
Should I use two pillows?
Not for head support. Stacking two thin pillows creates an unstable surface that shifts during sleep. One properly-sized pillow is better. However, a second pillow between the knees is highly recommended for side sleepers to keep the hips aligned.
Can the wrong pillow cause neck pain?
Absolutely. An incorrect pillow is one of the most common causes of morning neck stiffness and pain. Side sleepers are especially vulnerable because the angle between the shoulder and head is steep. A pillow that is even 1-2 inches too thin or too thick can cause significant misalignment over 7-8 hours.
What about cervical contour pillows?
Pillows with a built-in curve (higher on one side) can work well for side sleepers if the curve matches your neck dimensions. They pre-position your neck in neutral alignment. However, they are less forgiving if you switch sides during the night. Shredded fill pillows that you mould to your shape are more versatile.
Visit Mattress Miracle
Find us at 441 1/2 West Street, Brantford, Ontario. Rated 4.9 stars on Google. Family-owned since 1987.
Find Your Perfect Mattress at Mattress Miracle
We are a family-owned mattress store in Brantford, helping our community sleep better since 1987. Come try mattresses in person and get honest, no-pressure advice.
441 1/2 West Street, Brantford, Ontario
Call 519-770-0001