Here are the best types of pillows for all sleep positions
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Don't know what kind of pillow you need? Explore the best types of pillows for your bed based on your sleeping position (side, back, or stomach sleeper).
If you’ve ever woken up with a sore neck or felt unrested even after a full night's sleep, the culprit could be your pillow. Your pillow isn't just a soft place to rest your head — it plays a pivotal role in your overall sleep quality and spinal health.
Different types of pillows
Yes, pillows can provide comfort, but they have a big job to do too: They help support the complex structures of the head, neck, shoulders, and spine. It's worth taking time to find a pillow that supports your sleeping position and physical needs. You deserve quality sleep, after all!
Shapes of pillows
Contour pillows: These are designed with a dip in the middle to cradle the head while providing neck support. Contour pillows are often made of memory foam, making them ideal for people with neck pain.
Standard pillows: The most common and versatile shape, these are suitable for most sleepers. They are rectangular and can come in a variety of fills.
Cervical pillows: Specially designed to support the cervical spine, these pillows help maintain the natural cervical curve while sleeping. They are often recommended for those with neck pain.
Roll pillows: Cylinder-shaped, these pillows are versatile and can be used under the neck, lower back, or knees for added support.
Body pillows: Long and often cylindrical or rectangular, body pillows provide extra support for the entire body. They are a favorite for side sleepers and pregnant women.
Fill types in pillows
Memory foam: Known for its ability to contour to the shape of the head and neck, memory foam pillows offer great support and pain relief.
Down: Made from the soft feathers of geese or ducks, down pillows are light, and fluffy, and provide a luxurious feel. However, they might not offer the best support for those with neck pain.
Cotton: Hypoallergenic and less likely to cause a reaction, cotton pillows are firm and breathable, making them great for people with allergies.
Feather: These are similar to down but also include feathers with quills. While they offer some support, they may flatten over time and need regular fluffing.
Latex: Made from the sap of rubber trees, latex pillows are supportive, breathable, and resist mold and dust mites.
Wool: Also resistant to mold and dust mites, wool pillows are natural and regulate temperature well. They may stay cooler in the summer and warmer in the winter.
Pillow sizes
Standard size: Typically measuring 20 x 26 inches, these pillows are compact and suitable for most sleeping positions.
Queen size: Measuring 20 x 30 inches, these are slightly longer than standard pillows, offering more room to move.
King size: At 20 x 36 inches, king-sized pillows provide ample space for movement and are great for those who tend to toss and turn.
The best type of pillow for each sleep position
Different types of pillows provide varying levels of support and comfort no matter how you sleep. The goal is to keep your head, neck, and spine in natural alignment. The right pillow for your sleep position can help you achieve this, leading to more restful sleep — and you waking up feeling refreshed.
If you’re dealing with specific conditions, like neck pain, it's important to consider pillows that offer targeted support. Memory foam pillows or cervical pillows designed to maintain the correct alignment of the neck can be particularly helpful.
Stomach sleepers
Low-profile pillows: Stomach sleepers need a thin, soft pillow to avoid lifting their head too high, which can strain the neck. A low-profile pillow—such as a slim memory foam or a soft down pillow—is ideal.
No pillow: Some stomach sleepers may find it more comfortable to sleep without a pillow under their head. Instead, consider placing a pillow under your pelvis to support your spine's natural curve.
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Back sleepers
Medium-thick pillows: A medium-thick pillow with good support helps maintain the natural curve of your cervical spine. Memory foam or latex pillows with a contoured design can be particularly beneficial.
Cervical pillows: These pillows have a unique design that cradles your head while supporting your neck. This is ideal for back sleepers who need extra neck support.
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Side sleepers
Firm and thick pillows: Side sleepers require a pillow that fills the gap between their ear and their outer shoulder. A firm, thick pillow—like a gusseted memory foam or a high-fill down pillow—provides this necessary support.
Body pillows: Side sleepers may also benefit from a body pillow to maintain alignment and provide support for their legs and arms.
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What kind of pillow do you actually need? 7 factors to consider
Selecting the perfect pillow will involve consideration of your sleeping position, bed size, material preferences, and any specific needs or health considerations. Take your time to think it through, and have fun trying out different options!
1. Identify your sleep position
Start by recognizing your predominant sleeping position. Are you a side, back, or stomach sleeper? This will influence the type of support you need.
Also, consider any specific health conditions or preferences. For instance, if you have neck pain, look for pillows specifically designed to alleviate this issue.
2. Consider your bed size
Your pillow should be proportionate to your bed size. Standard pillows work well for a twin or double bed, while queen and king beds may require larger pillows for a balanced look and adequate support.
If you share your bed, consider if you need individual pillows that cater to each person's sleeping style and preferences.
3. Material preference
The fill material of a pillow greatly affects its feel and support. Memory foam, for example, offers contouring support, while down provides a plush, soft feel.
Also, consider any sensitivities you might have. Hypoallergenic materials like latex or certain synthetics might be a better choice if you're prone to allergies.
4. Firmness and loft
The firmness of a pillow determines how much support it will provide. A firmer pillow is generally better for side sleepers, while stomach sleepers might prefer a softer one.
The loft, or height, of a pillow should align with your shoulder width and neck length to ensure proper alignment.
5. Durability and maintenance
Consider how long the pillow will last and how it needs to be cared for. Some materials, like latex, are more durable, while others, like down, require more maintenance (like fluffing).
6. Trial period and return policy
If possible, choose a pillow that comes with a trial period. This allows you to test the pillow for a few nights and return it if it doesn't suit your needs.
7. Budget
Pillows vary widely in price. Determine your budget beforehand, but remember that investing in a high-quality pillow can be beneficial for your sleep health in the long run.
Types of pillows FAQs
What is the most common type of pillow?
The most common type of pillow is a standard rectangular pillow with either down or synthetic fill. These pillows are versatile and cater to a wide range of sleepers. Down pillows offer a softer, more luxurious feel but may lack the firmness needed for adequate support. Synthetic fill pillows, often made from materials like polyester, are hypoallergenic, and offer firmer support — they are also more affordable and easier to care for than down pillows.
Which type of pillow is best?
The "best" pillow depends on each individual’s needs and sleeping habits. Memory foam pillows are popular for their ability to contour to the shape of the head and neck, providing excellent support and pressure relief. Latex pillows are also a good choice for those looking for a supportive, durable, and eco-friendly option. They offer a unique blend of support and comfort while being resistant to dust mites, and mold. Ultimately, the best pillow is one that aligns your head and neck with your spine, feels comfortable, and suits your specific needs, such as hypoallergenic materials or extra neck support.
What are the firmness levels of pillows?
Pillows come in various firmness levels, most commonly soft, medium, and firm.
Soft pillows are plush and compress easily, making them ideal for stomach sleepers who need a flatter surface to avoid neck strain.
Medium pillows offer a balance of softness and support, and provide enough loft to keep your head and neck aligned with your spine. This makes them a good choice for back sleepers.
Firm pillows maintain their shape and offer more substantial support — which is ideal for side sleepers, who need to fill the space between their head and shoulder to maintain proper spine alignment.
The firmness you choose should support your head in a neutral position, aligning with your spine and not tilting it in any direction.
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