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It’s thought that the vast majority of people fall asleep on their sides; some estimates are as high as 70%, according to Australian research published in 2004. And that’s a good thing: Experts say that sleeping on your side can prevent heartburn and the likelihood of snoring during the middle of the night—plus, it’s better for your neck than sleeping on your back or stomach.
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The one caveat? “Side sleepers need a thicker pillow than back and stomach sleepers to fill the 4- to 6-inch gap in between their shoulder and the mattress,” says Michael Breus, PhD, author of The Sleep Doctor’s Diet Plan and a clinical psychologist who specializes in sleep disorders. Your spine should form a straight line “from your nose to your sternum,” he says.
To find the best pillows on the market, we used Breus’s criteria to analyze dozens of products, giving preference to those with innovative technology and high customer feedback scores. Here are our top picks. (Psst! You’re going to want a new pillowcase too.
BEST CONTOURED PILLOW: BROOKSTONE BIOSENSE 2-IN-1 SHOULDER PILLOW
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Memory foam has a reputation for being a bit, well, smelly. Enter the BioSense, which uses green tea, charcoal, and seed oil to neutralize odors, and has a perforated design to help usher in more air flow. This pillow’s memory foam is firmer than many of the other ones we saw, and we love that it has a shoulder cutout for people who sleep on their side.
Buy now: $70, brookstone.com
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Gusset is a fancy word that means, essentially, “supportive structure;” Wamsutta’s gusset is 2 inches tall, so this pillow can provide extra-firm support throughout the night. (Suffer from back aches? This is the pain-relief pillow that Amazon users swear by.)
Buy now: $15-$27, amazon.com
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With its combination-style memory foam, this Snuggle-Pedic pillow seems to have found the ideal mix of fluffy and firm. Plus, its super-breathable bamboo cover will keep you cool while you slumber. (Bonus: It’s dust mite resistant.)
Buy now: $50, amazon.com
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Some people love ’em, some people hate ’em. If you’re one of the former, chances are, you’ll fall for this pillow by ComfyComfy. The buckwheat hulls can mold to better fit your position, and you can add or remove them for a flatter or fluffier feel. (Do you have a sleep disorder? Answer these five questions to find out.)
Buy now: $90, amazon.com
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Designed specifically for side sleepers, this pillow has a high loft and is made with a layer of gel memory foam that will retain its shape and keep you cool. (Here’s what your night sweats are trying to tell you.)
For more information, please click here:https://www.prevention.com/health/best-pillows-for-side-sleepers/slide/6