Best Pillow for Side Sleepers: What to Look for Before Buying

If you sleep on your side, your pillow has a specific job: it has to fill the gap between your head and the mattress so that your neck stays roughly in line with the rest of your spine. Too low, and your head tilts down toward the mattress. Too high, and it tilts up. There is no single "best" pillow for every side sleeper, because the right choice depends on your shoulder width, mattress, and preferences. This guide explains what to look for, what research does and does not show, and how to compare designs, including where the Derila Ergo fits.

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What Side Sleepers Need From a Pillow

When you lie on your side, the distance between your ear and the mattress is the width of your shoulder plus the way your mattress compresses. A pillow for side sleeping generally needs to:

• Be tall enough (a higher "loft") to fill that gap and keep your neck level.
• Be firm enough to hold that height through the night, without sinking so far that your head drops.
• Leave room for the shoulder. If the pillow is too wide or too thick at the bottom, it pushes your shoulder up.
• Stay comfortable and cool, since a pillow you do not like is one you will keep adjusting.

Illustrative stock image, not a photograph of a specific product.

Pillow Height (Loft)

Loft is the pillow's thickness when it is compressed under your head. Many sleep guides suggest that side sleepers usually need a higher loft than back sleepers, often in the range of several inches, but the right height depends on your body. A broad-shouldered person on a firm mattress may need more height than a narrow-shouldered person on a soft mattress.

A practical test: have someone look at you from behind while you lie on your side. Your nose should line up roughly with the center of your chest, and your neck should not bend up or down.

What the research says is more cautious. A 2021 review in Healthcare (Lei and colleagues) concluded that "there remain no firm conclusions about the optimal pillow height for the supine and lateral positions." In other words, fit is individual, and you should be wary of anyone who claims a single ideal height for everyone.

Pillow Firmness

Firmness describes how much a pillow resists compression. Soft pillows can let your head sink, while very firm ones can feel hard under the ear and shoulder. Medium to medium-firm is a common starting point for side sleepers, but preferences vary. If you tend to wake with pressure on your ear or jaw, the pillow may be too firm. If you wake with your neck bent, it may be too soft or too low.

Neck and Shoulder Positioning

Some contour designs include a shaped space for the shoulder, so that your head can sit lower without the pillow pushing your shoulder up. Others use a simple rectangle. If you hug your pillow or tuck your arm under it, consider whether the design leaves room for your arm. A pillow between the knees can also help some side sleepers keep their hips aligned, though this is a comfort tip rather than a medical treatment.

Common Pillow Designs for Side Sleepers

Memory foam pillows

Memory foam softens with body heat and molds to your shape. Some people like the pressure relief, while others find it warm or slow to respond. Solid memory foam has a fixed height, while shredded memory foam can be adjusted by adding or removing fill.

Latex pillows

Latex is springier, cooler for many sleepers, and holds its shape. In a 2009 study in Manual Therapy (Gordon and colleagues) of 106 side sleepers, rubber (latex) pillows performed better than the participants' own pillows for most outcomes, including waking neck pain, sleep quality, and comfort ratings, while the study found no evidence that a foam contour pillow had advantages over regular-shaped pillows. It was a one-week field study and cannot tell us about long-term effects, but it is a useful reminder that a contour shape is not automatically better.

Contour pillows

Contour pillows have curved surfaces, often with a raised edge for the neck and a lower dip for the head, and some add shoulder or arm cut-outs. They can suit people who like the guidance of a shaped pillow, but they are less adjustable, so getting the height right matters. Our guide to memory foam and cervical pillows explains the differences in more detail.

Adjustable pillows

Adjustable pillows let you add or remove fill. They are useful if you are not sure what height you need, or if you share a pillow design with a partner who needs something different.

Body pillows and wedge pillows

Long body pillows give side sleepers something to hug, and wedge pillows lift the upper body slightly. These can be helpful for comfort, but they serve a different purpose from a neck-supporting head pillow. See our pregnancy pillow guide for more on body pillows.

Common Mistakes When Choosing a Side Sleeper Pillow

1. Choosing by a label such as "best" or "orthopedic." These words do not have a standard meaning.
2. Ignoring the mattress. A soft mattress lets your shoulder sink and can reduce the loft you need.
3. Buying a pillow that is too low because it feels comfortable for the first minute.
4. Not allowing a trial period. A new pillow shape can take several nights to get used to.
5. Ignoring the return policy. Fit is personal, and a clear, fair return policy matters as much as the design.
6. Keeping an old pillow too long. Flat, lumpy, or smelly pillows should be replaced.

How to Compare Pillow Designs

Question	What to look for
Is the height adjustable?	Removable fill or inserts, or multiple height options
What is it made of?	Foam, latex, fiber, or a mix, and how it feels warm or cool
Can you wash it?	Removable, machine-washable cover, and care instructions for the core
What certifications are claimed?	Check the certifier's database for foam claims
How long is the trial?	A published, consistent return window
What are the return costs?	Who pays for return shipping
What do independent reviews say?	Look for themes, including complaints

Where the Derila Ergo Fits

The Derila Ergo is a fixed-height contour pillow made of 100% polyurethane memory foam with shoulder arches, arm-support areas, and different height zones, according to the official site. It has no adjustable fill. The brand's own listings describe it as designed for back and stomach sleepers, while its FAQ says side sleepers often prefer the higher contour end, so the official guidance is not entirely consistent. The zone heights are not published, which makes it hard to know before buying whether it suits a given shoulder width.

Because the research does not show that contour foam pillows outperform ordinary shapes, and because height fit is individual, the Ergo is one option among many, not a proven best choice. Our full Derila Ergo review covers the specifications, contradictions, and return terms, and the Derila Ergo product page has an overview. If you want an adjustable alternative, see our comparison of Derila Ergo and Coop.

When to See a Healthcare Professional

A pillow cannot treat a medical condition. See a doctor or physical therapist if neck pain is persistent, severe, follows an injury, spreads into your arm, or comes with numbness, weakness, fever, or headaches. See your doctor if you snore loudly, gasp for air, or feel very sleepy in the daytime, since these can be signs of sleep apnea. For general sleep habits, see our guide to building a healthy sleep routine.

See the Derila Ergo: derelaergo.com

Frequently Asked Questions

What type of pillow is best for side sleepers?

There is no single best type. Many side sleepers prefer a higher loft with medium-firm support, but adjustability and fit matter more than a particular material.

How high should a side sleeper's pillow be?

High enough to keep your neck level with your spine. Research does not support one ideal height for everyone, so test it.

Is memory foam good for side sleepers?

Some people like it, but it can be warm and has a fixed height unless it is shredded or adjustable. Latex and fiber pillows may suit others.

Do contour pillows help neck pain?

Evidence is mixed. A study of side sleepers found no advantage for foam contour pillows over regular-shaped ones. Persistent pain should be assessed by a clinician.

How often should I replace a pillow?

When it is flat, lumpy, stained, or no longer comfortable. Check the maker's care instructions.

Final Thoughts

The best pillow for a side sleeper is the one that keeps your neck level, feels comfortable, and comes with a fair trial and return policy. Focus on height, firmness, and shoulder space, treat marketing words with caution, and give any new pillow a few nights before judging.

Medical Disclaimer

This article is for general educational purposes only and does not provide medical advice, diagnosis, or treatment. Consult a qualified healthcare professional about neck pain or sleep problems.

References and Further Reading

• Derila Ergo Neck Support Pillow: derelaergo.com
• Lei, et al. (2021). Pillow height for supine and lateral positions. Healthcare.
• Gordon SJ, Grimmer-Somers K, Trott P. (2009). Pillow use: the behaviour of cervical pain, sleep quality and pillow comfort in side sleepers. Manual Therapy.
• Pang BCT, Tsang SMH, Fu SN. (2021). The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults. Clinical Biomechanics.
• Centers for Disease Control and Prevention (CDC). About Sleep
• National Heart, Lung, and Blood Institute (NHLBI). Sleep Apnea