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Side Sleeper Pillow Buying Guide

Find the perfect pillow for side sleeping - matched to your sleeping position, body frame, and fill preference. For the full range, see our Australian Pillow Buying Guide.

Over 60% of adults spend the majority of the night sleeping on their side. Side sleeping opens the airways, supports spinal alignment, and is the position most recommended by sleep specialists. But the pillow you use matters more than for any other position - the gap between your shoulder and ear is larger, and a pillow that is too high or too low forces your neck out of alignment, causing pain and stiffness.

At a Glance

  • Side sleepers need a higher profile pillow than back or stomach sleepers
  • Pillow height should match your body frame - broader shoulders need more loft
  • Latex, memory foam, and cool gel are the best fills for sustained side-sleeping support
  • Use the interactive guide below to get a personalised recommendation

Find Your Ideal Pillow

Select your sleeping position, body frame, and fill preference for a personalised recommendation.

Sleeping position
Your build
Fill preference

The Challenge for Side Sleepers

The gap between your shoulder and ear is larger than for back or stomach sleepers. If your pillow is too low, your neck bends downward. Too high, and it bends upward. Either way, you wake up with pain and stiffness. That is why choosing the right pillow profile is critical.

Benefits of Side Sleeping

Over 60% of adults sleep on their side (Sleep Foundation) - and for good reason.

Improved Breathing

Improved Breathing

Side sleeping keeps airways open, reducing snoring and symptoms of sleep apnoea. Most recommended by specialists for breathing difficulties.

Source: Harvard Health
Better Spinal Alignment

Better Spinal Alignment

With the right pillow, side sleeping naturally maintains neutral spine alignment - reducing back pain and morning stiffness.

Source: Sleep Foundation
Brain Health

Brain Health

Research suggests side sleeping may improve the brain’s glymphatic system - the process that clears waste products during sleep.

Source: Journal of Neuroscience (2015)
Ideal During Pregnancy

Ideal During Pregnancy

Sleeping on the left side improves blood flow to the uterus and kidneys. Recommended for pregnant women, especially in the third trimester.

Source: ACOG
Reduced Acid Reflux

Reduced Acid Reflux

Left-side sleeping keeps the stomach below the oesophagus, reducing acid reflux symptoms - particularly helpful after eating.

Source: Cleveland Clinic
Less Snoring

Less Snoring

Side sleeping prevents the tongue from falling back and blocking the airway - one of the primary causes of snoring.

Source: Johns Hopkins Medicine

Pillow Fill and Material Guide

Each fill type has a different feel, lifespan, and level of support. Understanding the differences helps you choose a pillow that suits the way you sleep.

Talalay Latex

Talalay Latex

Natural rubber latex with an open-cell structure that provides instant bounce-back support and excellent breathability. Holds its shape for years without flattening - one of the most durable fills available. Ideal for side sleepers who need reliable height to maintain neck alignment.

Hypoallergenic 5–10 Year Lifespan
Memory Foam

Memory Foam

Viscoelastic foam that softens with body heat and slowly moulds to the contours of your head and neck. Provides customised pressure relief. Particularly effective for people with chronic neck pain as it eliminates pressure points.

Hypoallergenic 3–5 Year Lifespan
Cool Gel Memory Foam

Cool Gel Memory Foam

Memory foam enhanced with a gel layer that absorbs heat, creating a noticeably cooler sleep surface for the first 20–60 minutes. Ideal for hot sleepers or anyone who finds traditional memory foam too warm, while retaining all the pressure-relieving benefits.

Hypoallergenic Cooling Technology
Feather and Down

Feather and Down

Traditional fill offering a soft, mouldable feel associated with hotel-quality luxury. Down clusters are lighter and loftier while feather quills provide firmer support. Compresses over time and typically needs replacing every two to five years.

Not Hypoallergenic 2–5 Year Lifespan
Wool

Wool

Natural wool fill that actively regulates temperature by absorbing and releasing moisture - warm in winter and cool in summer without any synthetic technology. Also naturally resistant to dust mites, mould, and mildew.

Hypoallergenic Temperature Regulating
Microfibre (Down Alternative)

Microfibre (Down Alternative)

Synthetic polyester fibres engineered to mimic the soft, fluffy feel of natural down without the allergens. Machine washable, lightweight, and the most affordable option, though they compress faster and typically need replacing every one to two years.

Hypoallergenic 1–2 Year Lifespan

Australian Pillow Sizes

Choosing the right size depends on your bed and sleeping style.

Standard Size

Standard

48 x 73 cm

The most common pillow size in Australia. Fits single, double, and queen beds. One standard pillow per person is typical.

King Size

King

51 x 91 cm

Wider than standard - ideal for people who toss and turn, or for king-size beds. More surface area for combination sleepers.

European Size

European

65 x 65 cm

Square shape. Primarily decorative - used for layering behind sleeping pillows. Also popular as a backrest for sitting up in bed.

Note: Contoured and memory foam pillows come in one size designed to fit standard pillowcases. Sizes above apply to traditional fill pillows.

Quick Reference: Profile by Sleeping Position

Use this table as a starting point - the interactive tool above provides a more personalised recommendation.

Position Small Frame Medium Frame Large Frame
SideMediumHigh or MediumHigh
BackLowMediumMedium or High
StomachLowLowLow
CombinationMedium (adjustable)Medium (adjustable)Medium–High (adjustable)

Source: Sleep Solutions Australian Pillow Buying Guide

Side Sleeper Tips for Better Sleep

Five practical adjustments to improve comfort and alignment.

1

Use a pillow between your knees

A knee pillow keeps your hips, pelvis, and spine aligned. It reduces pressure on the lower back and prevents your top leg from pulling your spine out of alignment.

2

Choose a firm or contoured pillow

Side sleepers need more support than back sleepers. A pillow that is too soft will compress under the weight of your head, causing your neck to drop. Memory foam, latex, and contoured pillows maintain their height throughout the night.

3

Check the shoulder-to-ear gap

The wider your shoulders, the higher your pillow needs to be. Place your pillow and check that your nose is aligned with the centre of your chest - if your head tilts up or down, adjust.

4

Replace your pillow on schedule

Latex pillows last 5–10 years. Memory foam lasts 3–5 years. Feather and down last 2–5 years. Microfibre should be replaced every 1–2 years. A flat, lumpy, or unsupportive pillow is the most common cause of neck pain.

5

Consider a cooling pillow if you sleep hot

Side sleepers have more of their face in contact with the pillow, which can trap heat. Cool gel memory foam or ventilated latex pillows help regulate temperature.

Frequently Asked Questions

What is the best pillow height for side sleepers?
Most side sleepers need a high profile pillow (14–16 cm). People with a smaller frame may be comfortable on a medium profile (12–14 cm). The key is that the pillow fills the gap between your shoulder and ear so your neck stays in a neutral position - not tilting up or down.
Is memory foam or latex better for side sleeping?
Both are excellent choices. Memory foam moulds to your contours and relieves pressure points - best if you stay in one position. Latex has more bounce and airflow - better if you shift positions during the night. Cool gel memory foam is ideal if you sleep hot. See our latex pillow range or memory foam range to compare.
Do side sleepers need a contoured pillow?
A contoured (ergonomic) pillow can help by providing a higher edge where your neck rests and a lower centre for your head. However, a standard high-profile pillow in the right material works just as well for most people. Contoured pillows are particularly helpful if you have chronic neck pain or if you shift between side and back sleeping.
How often should I replace my pillow?
Latex: 5–10 years. Memory foam: 3–5 years. Feather & down: 2–5 years. Microfibre: 1–2 years. The “fold test” is a simple check - fold your pillow in half and let go. If it doesn’t spring back, it’s time to replace it.
Can I use a side sleeper pillow if I also sleep on my back?
If you switch between side and back, look for a medium to high profile adjustable pillow or a contoured pillow with a dual profile. The Flexi Gel Adjustable Contoured Memory Foam Pillow is designed for this - it has removable inserts to customise the height for different positions.

National Disability Insurance Scheme

Sleep Solutions is a registered NDIS provider

Sleep Solutions is registered as a provider with the NDIS

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