Side sleeping is the most popular position among adults and offers many health benefits, including improved posture, reduced snoring, heartburn, and back pain. However, a sleep expert has revealed that this favourite sleeping position could be sabotaged by something surprisingly simple: your pillow.
According to recent data, among those who frequently wake up at night and struggle to fall back to sleep, a significant 35% say they believe their pillow is the culprit. Experienced sleep advisor, Lisa Artis, from the British Sleep Society shared: “To ensure proper spinal alignment, choose a pillow that matches your sleeping position. Side sleepers need a firmer, high-loft pillow to support their heads and fill the gap between their shoulders.”
What is the wrong pillow?
Using a cushion instead of a pillow has become popular among young sleepers, but this is considered an “unwise decision.” A quarter (25%) of those aged 18-24 confessed to using sofa cushions or travel pillows instead of bed pillows.
Cushions are a bad choice as they are either too soft, too firm, or lack the shape needed for good sleep posture. According to Simba, sofa cushions are also made from materials designed to regulate airflow, which can trap heat and cause you to overheat at night.
Lisa said: “Science shows that improper support for your head and neck at night can lead to misalignment of your spine, causing neck pain and disrupting your sleep quality.
“Proper pillows are specifically designed to support your head and maintain the natural curve of your neck, depending on your sleeping position.
“Investing in a well-designed, supportive pillow will improve sleep quality, reduce the risk of discomfort, and prevent long-term issues. We advise to skip the cushions and invest in a pillow that supports your body the way it needs.
“A standard size pillow is usually 50x75cm; however, if you prefer the look or shape of a cushion, you could go for a continental style pillow that measures 65x65cm.”
The expert suggests purchasing Simba’s Hybrid Pillow, which offers adjustable loft and firmness for £109. “The Nanocube core lets you add or remove cubes for ideal support, while the soft inner sleeve reduces pressure points, preventing neck strain and enhancing sleep quality.”
Elsewhere, side sleepers can explore Dunelm’s Fogarty Pack of 2 Temperature Balance Side Sleeper Pillows for £22 to experience the perfect level of firmness and comfort.
Another tip for better sleep is to consider how your body type influences how well your pillow supports you. Nearly 41% of Brits who suffer from neck pain aren’t aware that their pillow might not be suitable for their height and build.
Lisa further explained: “As a general rule, the taller or heavier you are, the more support your pillow needs to provide. Heavier individuals, or those with broader shoulders, often need a firmer, higher-loft pillow to keep the spine aligned.
“Lighter or more petite people usually benefit from a softer, lower-loft option that gently supports the head and neck without pushing them too far forward. When shopping for a new pillow, it’s always worth it to try out different types before committing.
“If possible, test each pillow on a bed where you can lie down in your preferred sleeping position, and ask someone to check if your neck and upper back are in the right position. Picking out the right pillow is the first step to ensuring better sleep and fewer aches and pains.”
Another common mistake is sleeping with your shoulders on the pillow. According to Simba, 11% of Brits rest their shoulders on their pillow, “a habit that elevates the upper body awkwardly, putting strain on the neck muscles.”
“If you’re a side sleeper, make sure your pillow height matches the width of your shoulders to fill the gap without forcing your body upward,” advises the expert.