A huge portion of the UK sleeps on their side, and if you’re one of them, you might not have thought much about it. It’s just how you sleep, right?
Well, as it turns out, this sleep position means that there are some important factors to consider to ensure you're getting the best night's sleep possible, from opting for the best mattress for a side sleeper to investing in one of the best pillows for side sleepers.
Thankfully, we've tracked down several sleep experts to find out the specific things that every side sleeper should look for when sorting their sleep set-up.
‘Research shows that over 60% of the nation are side sleepers, making this the most popular position for sleep,’ explains Laura Burnett, bed expert from Feather & Black.
However, not all bedding is designed with side sleepers in mind, which is why it’s important to choose the right products that work with your body rather than against it. Below are the top recommendations from sleep experts if you regularly sleep on your side.
1. The right mattress for a side sleeper
There are so many mattresses on the market that buying a new mattress can be daunting at the best of times. To make matters worse, many of us base our decision on price alone, and while affordability is definitely something we need to consider, so is support.
In fact, insufficient support can result in back pain, so it's important to choose a mattress that offers your spine the support it needs when you're laid on your side.
Laura of Feather & Black says, ‘Side sleepers will find that their hips and shoulders are touch-points on their mattress, so they need an option that will fully support the body and keep the spine aligned.’
Ideal Home's Sleep Editor, Amy Lockwood, agrees, saying 'side sleepers are generally most comfortable on a mattress that isn't too firm. The hips and shoulders need a little give in the mattress surface so that they can sink in enough that the spine stays relatively straight. This cushioning also means there isn't too much pressure building on your hip and shoulder overnight'.
Amy continues, 'If you're a side sleeper who is regularly suffering from shoulder pain or getting pins and needles in your arm or shoulder, this is usually a sign that your mattress is too firm for your needs. However, you also don't want a mattress that is so soft that your waist drops down and is unsupported'.
As such, many sleep experts advise that a medium-firm mattress made from a cushioning material like memory foam is a good option.
Rebecca Swain, Mattress expert at Winstons Beds explains, ‘If you prefer to sleep on your side, we advise opting for memory foam as the material moulds to align with your body naturally. The material has a soft foam surface level, yet the mattress is firm enough to allow for a comfortable rest. A mattress which is “too soft” can cause an aching back as the spine won’t be aligned correctly'.
Pam Johnson, Head Of Buying at Bensons for Beds, also adds, ‘Medium mattresses can also be great for side sleepers, especially if you change from sleeping on your side and back throughout the night. This is because medium mattresses are a hybrid of soft and firm, which helps cater for the support you need while in either back or side sleeping positions.’
However, if you tend to sleep warm, Amy warns that memory foam mattresses can sometimes cause overheating. 'If you opt for a memory foam mattress then one with open-cell memory foam has better breathability, so you're less likely to overheat. And, if you'd rather avoid synthetic materials altogether due to their lack of sustainability, I'd recommend a natural fill mattress with a pillow top. Or you could opt for a pocket spring mattress and add a cushioning mattress topper if you find it too firm'.
Below are some of the mattresses that have scored the highest with our side sleeping testers in Ideal Home's review process.
'This hybrid mattress is medium-firm and offers a breathable open-cell memory foam surface with pocket spring support', says Amy, 'our tester's found it ideal for side sleeping'. Our Simba Hybrid Original mattress review has more detail.
'If you're a lightweight side sleeper then you need a mattress that's a little softer as you'll make less of a depression in the sleep surface. This hybrid mattress is another popular choice' says Amy. You can read more in our Emma Luxe Cooling mattress review.
'If you prefer a mattress without memory foam, this pillow top mattress with pocket spring base is a great alternative', says Amy. 'The top is packed with wool and natural plant-based fibres'. Our Hypnos Pillow Top Select mattress review has more detail.
2. A mattress topper
But, if your mattress is otherwise in good shape and just a little on the firm side, then don't worry, you may not need to replace it entirely. After all, even if you take advantage of a good mattress deal when you come to shop, a new mattress is still a significant outlay.
'If your mattress is too firm for your sleep style, then you don't necessarily need to replace it' reassures Ideal Home's Sleep Editor Amy. 'Instead side sleepers can benefit from adding a mattress topper over their mattress to increase the cushioning'.
What is a mattress topper? It's essentially a comfort layer. The best mattress toppers are usually between 5 and 10cm deep and strap onto the surface of your mattress to soften it up.
‘Mattress toppers add an extra layer of cushioning to your mattress to give that additional level of comfort and support’ agrees Laura of Feather & Black. 'A mattress topper can help alleviate pressure points, improve spinal alignment, and enhance overall comfort for side sleepers by adding an extra layer of cushioning or support to their mattress.’
Amy adds, 'if overheating is also causing you problems at night you can also kill two birds with one stone by opting for one of the best cooling mattress toppers to add some extra breathability between your body and the mattress surface'. Sounds like a win-win to us.
'This mattress topper is unusual in that it offers a mix of a memory foam top layer with pocket spring support', says Amy. 'That makes it a good choice for those who want medium-firm support'. Our Simba Hybrid Topper review explains more.
'This memory foam topper is a great value buy that comes in a wide range of sizes', states Amy. 'It's only 5cm deep, but that's plenty of cushioning for lighterweight side sleepers'. It thoroughly impressed our tester in our Panda Mattress Topper review.
'However, if you want the most cushioning possible, this 9cm deep foam mattress topper is one of the deepest we've tested, and it really impressed our side sleeping reviewers'. Our Emma Premium Mattress Topper review has the full lowdown.
3. The right pillow for a side sleeper
At Ideal Home, we’ve had the pleasure of testing some of the best pillows on the market. But one thing we’ve learned is that these products aren’t one-size-fits-all.
There are pillows specifically designed with back sleepers in mind, while there are certain pillows that could spell disaster (and a trip to the chiropractor) for front sleepers.
Although sleeping without a pillow can be beneficial for those who sleep on their front, a pillow is essential for side sleepers, and the most important feature is to find one that's the right height.
‘The most important consideration for a side sleeper is ensuring that the neck is positioned at the right height, and the spine is aligned,’ explains Laura.
'You want to think of your spine from the base to the crown of your head as one long tube', says Ideal Home's Sleep Editor Amy. 'When you sleep you want this tube to stay as straight as possible with no kinks. That means finding a pillow that doesn't allow your head to drop too low or lift it so high that there's curvature in the neck'.
And once again, memory foam is top of the list as one of the best pillow options for a side sleeper. Rebecca from Winstons Beds says, ‘One of the best options to support side sleeping is a memory foam pillow. This will mould to your body as you sleep, providing maximum comfort. The material will support your neck and spine by easing any pressure which can cause achiness in the morning.’
Amy agrees, saying 'because memory foam is a dense material it has more height than most pillows, and it retains this height during the night rather than deflating. A memory foam pillow can be a particularly good option for side sleepers with wide shoulders who need extra pillow loft'.
'An alternative would be an adjustable pillow, these can be useful for side sleepers as they allow you to add or remove pillow filling to create the right loft for you'. Three of our top choices are below.
'This pillow is popular with side sleepers as you can adjust the filling by adding or removing the foam 'nanoncubes' inside', says Amy. 'However, it is fairly soft and not that high, so its best for side sleepers with narrow shoulders'. Our Simba Hybrid Pillow review has more detail.
'If you're a side sleeper with wider shoulders then I'd recommend this memory foam option', Amy continues. 'It has holes to create airflow so it's cooler than most memory foam options and feels much more luxurious than most'.
'That said, for the coolest night's sleep you need to avoid synthetic and opt for natural materials. This feather and down pillow is one of the highest loft options I've come across, and it retains its height well making it a good option for side sleepers'.
4. Consider a V-shaped pillow
Alternatively, you might be interested to know that V-shaped pillows (also called L-shaped pillows) are also a good option for side sleepers.
Rebecca states, 'L’ shaped pillows are also a great option for those who prefer to sleep on the side, allowing them to wrap their arms around the pillow'.
She says that these 'long-shaped pillows can provide extra comfort and security, and wrapping your arms around the pillow can help you keep a more neutral spine'.
If you have shoulder pain, then having your resting arm supported by the long edge of the pillow can also help to prevent twisitng. We like these three V-shaped pillows.
A budget option, this V-shaped pillow gets rave reviews from customers. However, it is fairly soft.
This V-shaped pillow is a firmer option, so will do more to offer support.
A more eco-friendly option, this V-shaped pillow is made from natural, organic cotton and British wool.
5. Add a pillow between your legs
'If you find you have lower back pain then adding a pillow between the legs can help to prevent the lower half of the back from twisting when you're laid on your side', says Amy.
Rebecca agrees, suggesting you should only use one pillow rather than two under your head, as this will reduce the amount of strain on your neck. However, if you want to buy two pillows for aesthetic reasons, you can use one between your legs for extra support when sleeping on your side.
‘Using a pillow between your legs can help you feel as supported as possible when sleeping on your side,’ confirms Pam from Bensons for Beds.
The good news is that this doesn't need to be an expensive pillow, any old pillow, or even a cushion will do.
6. A king-size bed
Side sleepers come in all different shapes and forms. Some people lie straight on their side like a pencil, some lie in the foetal position, and others sleep on their side with one leg bent up towards their chest.
With this in mind, when working out how to choose the right mattress size we'd recommend going on the bigger side if you’re a side sleeper. If you and your partner curl yourself up into a ball, you are going to take up more space width ways than you realise. If you want to avoid kneeing each other in the back, be cautious and go for as big a bed as your bedroom can take.
Laura from Feather & Black agrees, saying, ‘You do need enough space so that you and your partner sleep most comfortably, and for this reason, we recommend a king-size bed, it is our most popular seller and gives that sweet spot of comfort and space in the bedroom.’
Rebecca from Winstons Beds also suggests recording your nighttime movements to choose the right bed frame. She says, ‘A mattress frame entirely depends on your sleeping habits. If you move constantly throughout the night, it’s best to opt for a larger bed frame like a king or super king.’
‘This will allow your body to feel comfortable and safe as you have the extra space available. The same goes for those who overheat at night. A larger size bed frame allows for more breathable space and can make you feel less restricted.’
And if you're wondering where to buy a bed, we've listed a couple of suggestions below.
A more classic option, this upholstered bed features a scroll base board and headboard.
For a more traditional look you can't beat a metal bed frame, such as this M&S option.
FAQs
What should side sleepers be aware of?
Although many people find sleeping on their side to be the most comfortable sleeping position, sleeping on your side can have some downsides.
Pam Johnson from Bensons for Beds explains, ‘The first negative sounds small but can really affect your sleep – it’s a numb arm. When you lie on your side, if your arm is beneath you, it doesn’t usually take long for it to go numb. While this part might not disturb your slumber, when you move and your arm is free, ‘pins and needles’ take hold, and that can be hard to sleep through.’
‘The second negative is spinal alignment. Lying on your back usually keeps your spine aligned (as long as you’re well-supported with the right mattress for your body). However, lying on your side can put pressure on your spine, especially if you’re not supported with the right level of firmness from a mattress and even more so if your pillows are more like pancakes than the supportive head-proppers they should be'.
Because of this, it’s important to look for certain products that will take the pressure of side sleeping. As mentioned, this includes the right pillows, a supportive mattress, potentially an additional mattress topper, and opting for the right sized bed.
What should side sleepers look for in a mattress?
If you’re a side sleeper, you need to look for a supportive yet cushioned mattress that will promote healthy spinal alignment. Most experts agree that this is a medium or medium-firm mattress, so that it offers some support whilst still having the softness to allow hips and shoulders to sink in a little.
Because of this, a hybrid or memory foam mattress can be a great option for a side sleeper.
If you’re a side sleeper, this guide should help you get the best night’s sleep of your life.
