Common Mistakes Side Sleepers Make When Choosing a Pillow—and How to Avoid Them
For side sleepers, choosing the right pillow can mean the difference between waking up refreshed and waking up with neck or shoulder pain. Since side sleepers make up a significant portion of the population, finding a pillow that caters to their specific needs is crucial. Unfortunately, many side sleepers make common mistakes when selecting a pillow, leading to discomfort, poor sleep quality, and even long-term pain.
In this guide, we’ll discuss the most common mistakes side sleepers make when choosing a pillow and how to avoid them, ensuring you find the perfect support for a restful night’s sleep.
1. Choosing the Wrong Pillow Loft (Height)
One of the most common mistakes side sleepers make is selecting a pillow with the wrong loft (or height). The loft of a pillow determines how well it supports the neck and maintains alignment with the spine. A pillow that’s too high will push the head upward, causing the neck to bend unnaturally, while a pillow that’s too low will let the head drop, creating a similar issue.
Why Loft Matters for Side Sleepers
Side sleepers need a pillow that fills the space between the mattress and their neck, keeping the spine aligned. An ideal pillow should be thick enough to support the head without overextending the neck. This helps reduce strain on the neck, shoulders, and upper back.
How to Avoid This Mistake
Test different pillow heights: Look for pillows labeled specifically for side sleepers, as these typically have a higher loft to maintain neck alignment.
Consider adjustable pillows: Pillows like the Wife Pillow come with adjustable shredded memory foam, allowing you to add or remove filling to find the perfect height.
2. Ignoring Pillow Firmness
Pillow firmness is just as important as loft, but many side sleepers overlook it when making their choice. A pillow that’s too soft will compress under the weight of your head, offering little support and causing misalignment. On the other hand, a pillow that’s too firm may not conform to the natural shape of your neck and head, leading to stiffness or discomfort.
Why Firmness Matters for Side Sleepers
Side sleepers need a pillow with the right balance of softness and support. The pillow should cradle the head while still providing enough resistance to keep the neck aligned with the spine.
How to Avoid This Mistake
Choose medium-firm pillows: Memory foam pillows are an excellent choice for side sleepers because they conform to the body while maintaining firmness to support proper alignment.
Test the pillow: If possible, try lying on the pillow in your typical sleeping position to see if it provides both comfort and support.
3. Using a Pillow That Doesn’t Provide Shoulder Relief
Side sleepers often experience shoulder pain due to the pressure placed on the shoulder that rests against the mattress. Many side sleepers mistakenly choose pillows that don’t account for this pressure, exacerbating the problem.
Why Shoulder Relief Is Important
When side sleeping, your shoulder bears the brunt of your body weight, and without proper support, you may experience pain or numbness. A pillow that’s designed for side sleepers will often include features to relieve this pressure.
How to Avoid This Mistake
Look for arm hole pillows: Some pillows, like the Wife Pillow, feature a built-in arm hole, allowing your shoulder and arm to rest comfortably without pressure. This design helps prevent shoulder pain and improves circulation.
Learn how the Wife Pillow reduces shoulder pain with its arm hole design.
4. Choosing a Pillow That Traps Heat
Many side sleepers struggle with heat buildup during the night, especially since one side of their body is pressed against the pillow for extended periods. Pillows that trap heat can lead to sweating and restlessness, disrupting your sleep cycle.
Why Temperature Regulation Matters
A pillow that retains heat can cause discomfort, preventing you from falling into deep, restful sleep. To avoid this, it’s essential to select a pillow with breathable materials that allow air to circulate, keeping you cool throughout the night.How to Avoid This Mistake
Choose pillows with cooling technology: Look for pillows made with gel-infused memory foam or pillows with breathable, moisture-wicking covers.
Look for machine-washable covers: Keeping your pillow clean and cool is easier with a washable, breathable cover.
5. Not Considering Pillow Material
Another common mistake side sleepers make is not paying attention to the pillow’s material. The right material can significantly impact how comfortable and supportive the pillow feels. Many side sleepers default to down or polyester pillows, which can flatten over time and fail to provide adequate support.
Why Material Matters
Pillows made from memory foam or latex provide the contouring support that side sleepers need. Memory foam, in particular, molds to your head and neck, providing personalized comfort and preventing pressure points.
How to Avoid This Mistake:
Opt for memory foam or latex pillows: These materials offer better durability and support than traditional down or polyester. Avoid pillows that flatten easily: Make sure the pillow you choose is designed to maintain its shape over time, so you won’t have to replace it frequently.
6. Overlooking Pillow Size
Pillow size might not seem like a critical factor, but for side sleepers, it plays an important role in overall comfort. Using a pillow that’s too small can leave part of your neck or shoulder unsupported, leading to discomfort.
Why Size Matters for Side Sleepers
A pillow that fits the width of your shoulders and the size of your bed ensures that your head and neck are fully supported throughout the night.
How to Avoid This Mistake
Choose a larger pillow: Consider using a queen or king-sized pillow if you have broader shoulders or tend to move a lot during sleep. A larger pillow will help maintain support as you change positions.
Try body pillows: If you often find yourself shifting, a body pillow can offer extra support for your entire body.
7. Failing to Replace the Pillow When Necessary
Pillows don’t last forever, and using a worn-out pillow can worsen neck and shoulder pain. Many side sleepers make the mistake of using the same pillow for years, even after it has lost its shape and support.
Why Pillow Replacement Is Crucial
Over time, pillows lose their ability to support your neck and shoulders properly. This leads to misalignment, pressure points, and pain. Regularly replacing your pillow ensures that you continue receiving the proper support for a good night’s sleep.
How to Avoid This Mistake
Replace your pillow every 18 to 24 months, keep track of when you purchased your pillow and replace it once it starts losing its shape.Invest in high-quality pillows Opting for a durable, supportive pillow, like the Wife Pillow, means you won’t have to replace it as often.
The Right Pillow Makes All the Difference for Side Sleepers
Choosing the right pillow is essential for ensuring proper alignment, comfort, and pain relief, especially if you’re a side sleeper. By avoiding these common mistakes—such as selecting the wrong loft or firmness, ignoring shoulder pain, and not considering temperature regulation—you can find a pillow that supports your body and helps you achieve restful, pain-free sleep.
Ready to upgrade your pillow and avoid these mistakes? Explore our range of pillows designed specifically for side sleepers and find the one that’s perfect for you.
