Best pillow for side sleepers: how to choose in Canada
The best pillow for side sleepers is medium-firm to firm and tall enough to fill the space between your ear and the mattress. For most adults that means about 10 to 15 cm (4 to 6 inches) of loft, so your head stays level with your spine. Memory foam and latex hold that height through the night better than soft fills, and a contoured shape helps if your neck is the sore spot. Broad shoulders need the higher end of that range. A soft mattress needs less. If your pain is in your lower back or hips, the pillow under your head is only part of the fix, and we cover that below.
What matters when choosing a side sleeper pillow
Loft
When you lie on your side, the gap between your head and the mattress is roughly the width of your shoulder. A flat pillow lets your head drop and stretches the muscles on the upper side of your neck. A pillow that is too tall bends your neck the other way.
A quick check: lie on your side and ask someone to look at you from behind. Your nose should line up with the centre of your chest, and your neck should run flat, not angled up or down. Measuring from the base of your neck to the outer edge of your shoulder gives a rough starting number for loft (smaller frames often sit near 10 cm, broad-shouldered sleepers closer to 13 cm or more).
Firmness
Side sleepers put their head's weight on a smaller patch of pillow than back sleepers do. Soft pillows compress under that load and lose height by 3 a.m. Medium-firm holds up. Go too firm, though, and your ear and cheekbone take the pressure.
Your mattress
A plush mattress lets your shoulder sink, which shrinks the gap, so a slightly lower pillow works. On a firm mattress your shoulder stays high and you need more pillow. If you change one, recheck the other.
Heat
Your face is pressed into the pillow all night on your side. Solid memory foam holds warmth, which bothers some people more than others. Breathable cover fabric matters here, and a cooling protector over the pillow is a cheap extra step.
Pillow types compared
| Type | Feel | Loft | Suits | Downside |
|---|---|---|---|---|
| Contoured memory foam | Slow sink, holds its shape | Set by the shape | Side sleepers with neck or shoulder pain | Takes a few nights to get used to |
| Shredded memory foam | Squishy, mouldable | Adjustable by removing fill | People unsure what height they need | Fill shifts and clumps; needs fluffing |
| Latex | Springy, pushes back | Medium to high | Restless sleepers who change position often | Heavy; not for anyone with a latex allergy |
| High-fill down alternative | Soft, traditional | Starts high, compresses | People who dislike the feel of foam | Flattens overnight, wears out sooner |
| Buckwheat | Firm, crunchy | Adjustable | Hot sleepers who want very firm support | Rustles when you move, and it is heavy |
Shredded foam is a reasonable choice if you have bought three pillows already and none felt right, since you can pull fill out a handful at a time until your neck sits level. Down alternative is the comfort pick rather than the support pick. Plenty of side sleepers stack two of them to get enough height, which works until both go flat.
Contoured foam asks the least of you once you are used to it: the curve is already there, and you don't have to fluff anything.
Side sleepers with lower back or hip pain
Lower back pain on your side usually starts below the neck. When your top knee slides forward and drops toward the mattress, your pelvis rotates and twists the lower spine. A firm pillow between your knees keeps your legs stacked and your hips square. A full body pillow does the same job and gives your top arm somewhere to rest, though it eats space in a double bed.
Hip pain is more often about pressure. Your hip bone is the heaviest point when you lie on your side, and a firm mattress pushes back hard there. A softer top layer lets the hip and shoulder sink a little while the waist stays supported. Dosaze makes the DreamAlign Side Sleeper Mattress Topper for this situation, and a DreamAlign Pressure Point Relief Mattress Topper as well.
Your head pillow still plays a part. If your head drops, your top shoulder tends to roll forward, and that twist runs down through your mid-back. And if pain lasts for weeks or wakes you up, see a doctor or physiotherapist; a pillow won't sort out an injury.
Where Dosaze fits (and where it doesn't)
The Dosaze Contoured Orthopedic Side Sleeper Pillow is contoured memory foam shaped to cradle the curve of your neck and promote spinal alignment. The foam is CertiPUR-US certified, the fabric is naturally cooling and antimicrobial, and the cover comes off for washing. It also works for back and stomach sleeping, which helps if you fall asleep on your side and wake up on your back. It ships locally within Canada.
The Dosaze Contoured Orthopaedic Pillow uses the same premium memory foam, contour and removable cover. If side sleeping is where you spend most of the night, the side sleeper version is the obvious one to start with.
For people whose main complaint is the neck itself, the Cervical Orthopaedic Pillow is shaped around cervical alignment, supporting the vertebrae from C1 to C7, and is designed for side and back sleep posture. It isn't listed for stomach sleeping, so skip it if you spend part of the night face down.
Our pillows won't suit everyone. If you want to adjust height by pulling out fill, a shredded foam pillow is the better match. If you want a soft pillow you can scrunch under your cheek, any contoured foam shape will feel too structured. And expect a few nights of adjustment with a contour, since your neck is used to whatever it slept on before.
If heat is your issue with foam, a Cooling Pillow Protector goes over any of these pillows.
Frequently asked questions
How thick should a pillow be for a side sleeper?
Most side sleepers need about 10 to 15 cm (4 to 6 inches) of loft once the pillow is compressed under their head. Measure from the base of your neck to the edge of your shoulder for a starting point. Go lower if your mattress is soft and your shoulder sinks in, higher if your mattress is firm.
Should side sleepers put a pillow between their knees?
Many people with lower back or hip discomfort find it helps. A firm pillow between the knees stops the top leg from sliding forward, which keeps the pelvis from twisting. A body pillow does the same thing if you have room for it.
Is memory foam too hot for side sleepers?
Solid memory foam holds more warmth than latex or buckwheat, and side sleepers feel it because their face is pressed into the pillow. A breathable cover helps, and a cooling pillow protector adds another layer between you and the foam. If you run very hot, buckwheat has the most airflow.
Can a contoured pillow work if I switch between side and back?
Yes, many contoured pillows are designed for both positions. The Dosaze Contoured Orthopedic Side Sleeper Pillow works for side, back and stomach sleepers, and the Cervical Orthopaedic Pillow is designed for side and back sleep. Expect a short adjustment period either way.
How do I know my pillow is wrong for side sleeping?
Waking with a stiff neck, a numb arm or a sore top shoulder are common signs. So is folding the pillow in half or tucking your arm under it to get more height. Both habits mean the pillow is too flat for your shoulder width.
