Summary
Are you a side sleeper tossing and turning all night? You’re not alone! Over 60% of Americans sleep on their side, and many struggle with shoulder pain, hip pain, and finding the right mattress. In this guide, sleep expert AJ breaks down the most common side sleeping issues and reveals the best mattresses for a restful night’s sleep. Discover how to choose the perfect firmness, materials, and more!
Day in and day out, I meet side sleepers who come to me with the same struggles: shoulder pain, hip pain, restless tossing, and waking up feeling anything but refreshed. Side sleeping is the most common position in America, with over 60% of people favoring it. But let me tell you—it’s not as simple as lying down and drifting off. Side sleepers face unique challenges that can disrupt their rest and leave them with lingering discomfort.
As a dedicated sleep consultant, I’ve spent years helping people overcome these issues and find the perfect mattress to suit their needs. Whether it’s soothing pressure points, aligning the spine, or addressing back pain, the right mattress can make all the difference. But with so many options out there, it’s easy to feel overwhelmed. That’s where I come in. Together, we’ll break down the most common issues and explore practical solutions, so you can finally enjoy the restful sleep you deserve.
The data is clear: searches for terms like “side sleeper shoulder pain” and “best mattress for hip pain” are skyrocketing. That tells me side sleepers across the country are looking for answers—and fast. If you’re struggling with aches, pains, or poor sleep quality, you’re not alone. Let’s dive in and tackle these issues head-on.
Why Side Sleeping Needs Special Attention
Side sleeping has its perks—better digestion, reduced snoring, and even improved circulation. But it also comes with unique challenges. When you sleep on your side, your body weight is concentrated on two main pressure points: your hips and shoulders. Over time, this pressure can lead to discomfort, numbness, and even pain if your mattress doesn’t provide adequate support.
Another major issue for side sleepers is spinal alignment. When your mattress is too firm, your shoulders and hips don’t sink in enough, leaving your spine misaligned. On the flip side, a mattress that’s too soft can allow your hips to sink too deeply, creating an unnatural curve in your spine. Both scenarios can lead to aches, pains, and restless nights.
| Issue | Description | Solution |
|---|---|---|
| Shoulder Pain | Pressure points in the shoulder cause discomfort, numbness, or tingling. | Look for mattresses with contouring and pressure-relieving materials like memory foam or latex. Consider a medium to medium-soft firmness. |
| Hip Pain | Hips sink too far into the mattress or experience pressure points. | Choose a mattress with zoning or contouring for targeted hip support. A medium firmness is often ideal. |
| Lower Back Pain | Lack of support leads to spinal misalignment and lower back pain. | Prioritize mattresses with lumbar support and good edge support. Consider a slightly firmer mattress and adjustable bed options. |
| Spinal Alignment | Poor alignment causes discomfort and can worsen existing pain. | Ensure your mattress supports a neutral spine position. Pay attention to pillow choice for proper neck alignment. |
| Overheating | Body heat gets trapped between the mattress and the sleeper. | Choose breathable materials like gel-infused foams, copper, or natural fibers. Look for mattresses with good ventilation. |
To get the best sleep as a side sleeper, you need a mattress that offers the perfect balance of pressure relief and support. It should cushion your hips and shoulders while keeping your spine in a neutral position. Let’s take a closer look at the top issues side sleepers face and the solutions that can help you wake up pain-free.
Shoulder Pain and Pressure Relief
Shoulder pain is one of the most common complaints I hear from side sleepers. When you sleep on your side, your entire upper body weight presses down on one shoulder. If your mattress is too firm, it creates excessive pressure, leading to pain, numbness, or that dreaded “pins and needles” sensation. On the other hand, a mattress that’s too soft might not provide enough support, causing improper alignment of your shoulder and spine.
To relieve shoulder pain, I always recommend a mattress with excellent pressure-relieving properties. Memory foam and latex are great options because they conform to your body’s contours, cushioning your shoulder and distributing your weight more evenly. For most side sleepers, a medium to medium-soft firmness level works best—it’s soft enough to reduce pressure but supportive enough to maintain alignment.
If you’re not ready to replace your mattress, a memory foam topper can be a quick and affordable solution to add extra cushioning. Also, don’t overlook the importance of your pillow. A pillow designed for side sleepers can keep your neck aligned with your spine, reducing strain on your shoulder. Together, these adjustments can make a significant difference in eliminating shoulder pain.
Hip Pain and Alignment
Side sleepers often tell me about waking up with sore hips, and I can empathize. Sleeping on your side puts direct pressure on the hips, especially if your mattress doesn’t provide enough give. A mattress that’s too firm creates uncomfortable pressure points, while one that’s too soft can let your hips sink too deeply, misaligning your spine and causing even more discomfort.
The solution lies in finding a mattress with targeted support. Zoned mattresses, which have varying firmness levels in different areas, are excellent for this. They offer softer zones around the hips and shoulders while keeping the lumbar region supported. Hybrid mattresses are another great option, combining foam’s pressure relief with coils’ supportive structure.
For additional support, I often recommend placing a pillow between your knees. This small adjustment can help keep your hips aligned and reduce strain on your lower body. Pair that with a mattress tailored to your needs, and you’ll be waking up pain-free in no time.
Lower Back Pain
When side sleepers complain about lower back pain, it’s usually tied to poor spinal alignment. If your mattress isn’t supporting the natural curve of your spine, you might wake up with stiffness or pain in your lower back. The key here is finding a mattress that supports your lumbar region without compromising comfort for your hips and shoulders.
I recommend looking for mattresses with lumbar support features, such as zoned support or enhanced edge support to prevent that “sinking” feeling. Memory foam and hybrid mattresses often do a great job of cradling your body while keeping your spine aligned. Adjustable beds can also be a game-changer, allowing you to customize your sleeping position to reduce pressure on your lower back.
If you’re not ready to upgrade your mattress, consider elevating your legs slightly while you sleep. This can take pressure off your lower back and help you wake up feeling refreshed.
Spinal Alignment from Head to Toe
Spinal alignment is crucial for side sleepers—it’s the difference between waking up feeling rested or feeling like you’ve run a marathon in your sleep. When your spine isn’t aligned, it puts unnecessary strain on your muscles, joints, and even your nerves. The goal is to keep your spine in a neutral position, from your neck to your hips.
Memory foam mattresses are excellent for this because they contour to your body, supporting your natural curves. Latex mattresses provide similar benefits with a slightly firmer feel and better breathability. Don’t forget your pillow! A side sleeper needs a pillow that fills the gap between your head and the mattress, keeping your neck aligned with your spine.
Proper alignment doesn’t just happen—it’s about finding the right mattress and bedding combination tailored to your body. And trust me, the payoff is worth it.
Finding the Right Firmness
Firmness can be a tricky subject because it’s so personal. As a sleep expert, I’ve found that most side sleepers do best with a medium to medium-soft mattress. This level of firmness provides enough to cushion your shoulders and hips while maintaining support for your spine. That said, individual preferences and body weight play a big role in determining what works for you.
Heavier side sleepers may prefer a medium-firm mattress to avoid sinking too deeply, while lighter sleepers might find medium-soft to be the sweet spot. If you’re unsure, consider testing mattresses in person or opting for a brand that offers a trial period. It’s all about finding what feels right for you—and I’m here to help guide you through that process.
Temperature Regulation
If you’re a hot sleeper, you know how frustrating it can be to wake up in a sweat. Side sleepers are especially prone to overheating because their body creates more contact with the mattress. The good news? Many modern mattresses are designed with cooling technologies to keep you comfortable all night.
Look for mattresses made with breathable materials like gel-infused memory foam, copper infusions, or phase-change materials that wick away heat. Hybrid mattresses often have excellent airflow due to their coil systems, while latex naturally stays cool thanks to its open-cell structure. Don’t forget to pair your mattress with breathable bedding, such as cotton or bamboo sheets, to enhance temperature regulation.
Our Top Mattress Picks for Side Sleepers
As a sleep consultant, I’ve guided many side sleepers toward mattresses that alleviate discomfort and enhance sleep quality. Here are my top recommendations, each catering to different preferences and budgets:
-
Sleepy’s Willow Plush Eurotop Mattress
Designed by Mattress Firm’s Sleep Experts®, the Sleepy’s Willow Plush Eurotop bed offers quality pressure relief for side sleepers. It features layers of organic and natural wool, cotton, and latex, providing a plush Eurotop for enhanced comfort. The combination of latex and innerspring coils ensures support and breathability, making it ideal for those who prefer strong edge support.
-
Tempur-Pedic TEMPUR-Cloud
This all-foam mattress offers exceptional pressure relief, conforming closely to the body’s contours. It’s particularly beneficial for side sleepers experiencing shoulder or hip pain. The TEMPUR-Cloud features a soft comfort layer atop a supportive base, ensuring both comfort and durability. While it’s a premium option, many find the investment worthwhile for the quality of sleep it provides.
-
Helix Midnight
Designed specifically for side sleepers, the Helix Midnight is a hybrid mattress combining memory foam and pocketed coils. It offers medium firmness, providing a balance between support and pressure relief. The memory foam layer cushions the shoulders and hips, while the coils add support and promote airflow, keeping you cool throughout the night. It’s a versatile choice that suits a wide range of side sleepers.
-
Nolah Evolution 15
This mattress features a proprietary AirFoamICE™ layer that provides excellent pressure relief without the heat retention common in traditional memory foam. Its zoned support system ensures proper spinal alignment, making it ideal for side sleepers with back pain. The Nolah Evolution 15 also boasts a breathable cover and reinforced edges, enhancing durability and comfort.
-
Bear Hybrid
Combining cooling gel memory foam with individually wrapped coils, the Bear Hybrid offers a medium-firm feel suitable for side sleepers seeking both comfort and support. The Celliant® cover is designed to promote muscle recovery, making it a great option for active individuals. Its construction ensures minimal motion transfer, so you won’t be disturbed by a partner’s movements during the night.
-
Brooklyn Bedding Aurora Luxe
This hybrid mattress is known for its advanced cooling technology, featuring a phase-change material that maintains an optimal sleep temperature. It offers multiple firmness options, but the medium-soft version is particularly beneficial for side sleepers needing extra pressure relief. The Aurora Luxe combines foam layers with pocketed coils, providing both contouring comfort and robust support.
Each of these mattresses has been selected based on their ability to address common issues faced by side sleepers, such as pressure relief, spinal alignment, and temperature regulation. Consider your specific needs and preferences when choosing the one that’s right for you.
Tips for Better Side Sleeping
Getting a good night’s sleep as a side sleeper goes beyond finding the right mattress. It’s about creating an entire sleep setup that supports your body and aligns with your unique needs. Here are my top tips to optimize your side sleeping experience.
The Right Pillow
If there’s one accessory every side sleeper should invest in, it’s the right pillow. A pillow plays a critical role in maintaining proper neck alignment, which can prevent shoulder strain and reduce pain. When you sleep on your side, the gap between your head and the mattress needs to be filled to keep your spine in a neutral position.
I recommend pillows specifically designed for side sleepers, often featuring a firmer core and higher loft to support the head and neck. Memory foam or adjustable-fill pillows work particularly well because they can contour to your neck’s shape or be customized to your preferred height. Trust me—pairing the right pillow with your mattress is a game-changer for better sleep and reduced neck pain.
Sleeping Positions
Did you know that the way you position your body as a side sleeper can affect your comfort and overall health? The three main side sleeping positions are the fetal position, the log position, and the yearner position, each with its own benefits.
- Fetal Position: Curling up slightly with your knees drawn toward your chest can reduce pressure on your lower back and improve alignment. It’s also great for digestion.
- Log Position: Keeping your legs straight and arms by your sides promotes spinal alignment and minimizes strain on your shoulders and hips.
- Yearner Position: Extending your arms in front of you while keeping your legs straight is a natural way to open your airways, which can help reduce snoring.
Experiment with these positions to find what feels best for your body. Sometimes, adding a small pillow between your knees can further enhance comfort by aligning your hips and reducing strain on your lower body.
Consider a Mattress Topper
If you’re not quite ready to invest in a new mattress or want to make your current one more side-sleeper-friendly, a mattress topper can be a cost-effective solution. Toppers add an extra layer of cushioning to your bed, helping to relieve pressure on your hips and shoulders.
Look for memory foam or latex toppers, as these materials conform to your body and provide excellent support. A 2- to 3-inch thick topper is usually ideal for side sleepers, striking the right balance between softness and support. Not only can a topper enhance your comfort, but it can also extend the life of your mattress by reducing wear and tear.
Remember, creating the perfect side sleeping setup isn’t just about the mattress—it’s about optimizing every aspect of your sleep environment. With the right pillow, a supportive sleeping position, and a quality mattress topper, you’ll be well on your way to enjoying restful, pain-free nights.
Conclusion: Sleep Better on Your Side
Finding the right mattress as a side sleeper isn’t just about comfort—it’s about transforming your sleep and waking up without pain. Whether it’s relieving pressure on your shoulders and hips, aligning your spine, or staying cool through the night, the right mattress can make all the difference. Combine that with the right pillow, a supportive sleeping position, and perhaps even a mattress topper, and you’ve got a recipe for the restful nights you’ve been dreaming of.
As someone who’s helped countless side sleepers, I can confidently say that investing in a high-quality mattress tailored to your needs is one of the best decisions you can make for your health and well-being. Don’t let aches and pains hold you back from getting the sleep you deserve.
Ready to take the next step? Explore my top mattress picks, or visit my store to test them out in person. Need personalized guidance? Schedule a consultation with me, and I’ll help you find the perfect solution. Let’s work together to eliminate your sleep struggles and make every night a restful one.
Your sleep matters, and I’m here to help. Check out more articles on side sleeping tips, mattress reviews, and product recommendations to ensure you’re making the best choice for your comfort and support. Sweet dreams start with smart decisions—let’s find your perfect mattress today!
Frequently Asked Questions (FAQs)
What is the best mattress for a side sleeper?
The best mattress for a side sleeper depends on your individual needs, but generally, side sleepers benefit most from mattresses that provide pressure relief for the shoulders and hips while keeping the spine aligned. I often recommend medium to medium-soft mattresses as they offer the right balance between comfort and support. Materials like memory foam, latex, and hybrids are excellent choices because they contour to your body and reduce pressure points. Let’s chat, and I’ll help you find one that works for you.
What is the best mattress for back pain AND a side sleeper?
If you’re a side sleeper dealing with back pain, you need a mattress that balances pressure relief and support. Look for features like zoned support, which provides firmer reinforcement for your lower back and softer cushioning for your hips and shoulders. Hybrid mattresses with lumbar support or adjustable beds that let you customize your position are great options. Let’s find a solution that soothes your back pain and supports your side sleeping style.
What type of mattress is best for a side sleeper?
Each mattress type has its pros and cons for side sleepers. Memory foam offers excellent pressure relief and contouring but may sleep hot. Latex is responsive and breathable, great for hot sleepers, though it’s typically pricier. Innerspring mattresses provide strong support but may lack the cushioning side sleepers need. Hybrids combine the best of both worlds, offering the contouring of foam and the support of coils. Let’s find the perfect match for your sleeping needs!
Is a firm mattress good for side sleepers?
Generally, firm mattresses are not ideal for side sleepers because they can create pressure points on your shoulders and hips. However, if you have back pain, you might need a slightly firmer mattress to maintain proper spinal alignment. The key is finding the right balance between support and comfort. I’m here to help you figure out what works best for you.
What is the best mattress topper for side sleepers?
A mattress topper can be a great solution if you’re not ready to invest in a new mattress. I recommend toppers made from memory foam or latex, as they add cushioning and pressure relief to your existing bed. These materials also conform to your body, enhancing spinal alignment. If you sleep hot, look for toppers with cooling gel or breathable materials to stay comfortable throughout the night.
What mattress firmness is best for side sleepers?
Most side sleepers prefer a medium to medium-soft mattress because it provides enough give to cushion the shoulders and hips while maintaining spinal alignment. That said, firmness is subjective. Factors like body weight and personal preferences play a role in determining the best firmness level for you. Let’s test out some options to find your perfect fit.
Are hybrid mattresses good for side sleepers?
Hybrid mattresses are an excellent choice for side sleepers! They combine the pressure-relieving comfort of foam with the supportive and breathable structure of coils. This balance makes them particularly effective at reducing shoulder and hip pain while keeping your spine aligned. If you’re unsure about hybrids, let’s explore some options together to see if they’re right for you.
What are the best mattresses for side sleepers with shoulder pain?
For side sleepers with shoulder pain, I recommend mattresses with excellent pressure relief and contouring. Memory foam and latex mattresses are fantastic options because they cushion the shoulders and reduce strain. Look for mattresses with plush comfort layers or zoned support to target pressure points effectively. I’d be happy to guide you to a mattress that alleviates your shoulder pain and improves your sleep quality.
