6 Benefits of a Body Pillow for Side Sleepers

• Key Takeaways
• Improves Respiratory Health
• Promotes Better Skin and Hair Hydration
• Reduces Nose Bleeds
• Enhances Sleep Quality

Key Takeaways

• Body pillows promote proper spinal alignment for side sleepers, improving sleep quality while ensuring the natural curvature of your spine.
• Body pillows offer special benefits for pregnant women. They can provide ample support for the back and belly, promoting comfort and relieving lower back pain.
• The right body pillow can help reduce snoring and sleep apnea by elevating the head to keep airways open for comfortable breathing.
• Different shapes and styles suit various sleeping preferences. Sleepers can choose among rectangular, cylindrical, U-shaped, L-shaped, J-shaped, and C-shaped body pillows.

What Is a Body Pillow?

A body pillow is a long and narrow pillow that acts as a full-body support system that enhances your sleep experience. Unlike regular pillows, body pillows extend along the length of your body, providing support from head to toe. Body pillows can also come in a range of different shapes and sizes, which we’ll explain in more detail later.

Whether you’re experiencing pregnancy discomfort or simply looking for better sleep quality, body pillows offer customized support to help you sleep your best.

What Are the Benefits of a Body Pillow for Side Sleeping?

Are body pillows good for side sleepers? For many, yes! Many experts say that side sleeping is one of the best sleep positions, and a body pillow can make it that much better. If you’ve been searching for the best body pillow for side sleepers, you’ll want to know exactly how it can help improve your sleep. From better spinal alignment to reduced pain, these pillows offer numerous advantages that help you get better sleep every night. Let’s explore the key benefits that make body pillows an essential addition to your bedroom:

1. Improves spinal alignment

When it comes to side sleeping positions, proper spinal alignment is crucial to avoid back pain and discomfort. Recent sleep studies have shown that a body pillow can help maintain better body positioning throughout the night.

Research involving polysomnography — a sleep study that monitors brain waves, breathing, and body movements — has revealed that body pillows help users maintain sustained side-sleeping positions, reducing the frequent position changes that can disrupt deep sleep cycles.^[1]

A body pillow keeps your spine properly aligned while you sleep on your side, maintaining its natural curve. This alignment is essential for maintaining proper posture throughout the night.

2. Enhances sleep quality

Looking for natural sleep aids? A body pillow might be just what you need. When you’re properly supported, you’re less likely to toss and turn at night, leading to better sleep. This improved stability can help you achieve deep sleep more easily, making it an excellent addition to your bedtime routine.

The combination of a body pillow for sleeping on your side with a supportive memory foam mattress can create the perfect sleep environment.

3. Provides support and comfort

Choosing the right pillow can make a world of difference in your sleep quality. A body pillow provides comprehensive support by cradling your entire body, which is beneficial when paired with a memory foam pillow for your head. This full-body support system helps distribute your weight evenly, reducing pressure points in areas like your head, neck, and shoulders.

If you’re wondering how many pillows to sleep with, a body pillow can replace multiple regular pillows while providing superior support. Whether you prefer a Kapok pillow for its natural filling or other materials, the key is finding a combination that works best for your body to achieve uninterrupted sleep.

4. Relieves pregnancy discomfort

Pregnancy brings unique challenges to getting comfortable at night. Body pillows are beneficial during pregnancy because they offer support to your growing belly while helping maintain proper alignment. They provide specific support to legs, hips, and back — areas that carry extra stress during pregnancy.^[2]

The pillow’s support promotes healthy blood circulation, which is especially important during pregnancy.^[2] Many women find that using a body pillow helps them maintain the recommended side-sleeping position more comfortably. The added support can also help prevent lower back pain from sleeping, which is especially common during pregnancy due to the added weight from the growing baby.

5. Eases joint and muscle pain

Research has demonstrated that body pillows can significantly reduce pressure on key areas like shoulders and hips. A study measuring body pressure distribution found that using a body pillow led to notably lower pressure points across the body.^[1]

This reduction in pressure can help prevent and alleviate joint and muscle pain, making it easier to wake up feeling refreshed.

6. Reduces snoring and sleep apnea

Side sleeping with proper support can help keep airways open, potentially reducing snoring and sleep apnea symptoms. A body pillow gives you control over your sleeping position and head angle — you can adjust it to find the perfect elevation that keeps your airways clear. By hugging the pillow and positioning it under your head and shoulders, you can maintain an optimal neck angle throughout the night, something that can be hard to achieve with regular pillows alone.

While research specifically on body pillows is limited, studies on pillow positioning have shown that proper elevation and side sleeping can significantly impact breathing during sleep.[3] The flexibility to fine-tune your position means you can find what works best for your breathing. For sleepers who snore or have sleep apnea, using a humidifier for sleep in conjunction with proper pillow support can create an optimal breathing environment.

Body Pillows for Side Sleepers FAQs

How do you use a body pillow?

Using a body pillow effectively requires proper positioning for maximum support and comfort. Start by lying on your side and placing the pillow along the length of your body. Wrap your top arm around the upper portion, keeping it at a comfortable height that allows your head and neck to remain aligned with your spine.

Position your top leg over the lower part of the pillow while keeping your bottom leg straight. This will help you maintain proper hip alignment and reduce pressure on your lower back.

You can adjust the angle and position until you find what feels most natural, but always ensure your spine stays in a neutral position without any twisting or awkward bends.

What are the different types of body pillows?

Body pillows come in several distinct shapes, each designed to address specific sleeping needs and preferences.

• U-Shaped: This pillow style wraps completely around your body with two long sides that create a cocooning effect. It is an excellent choice for people who tend to roll in their sleep or need comprehensive support on both sides of their bodies.
• L-Shaped: This pillow features an extra-long design with a perpendicular extension at the top or bottom of the pillow, depending on how you position it. It delivers enhanced neck and back support while consuming less bed space than its U-shaped counterparts.
• J-Shaped: This design incorporates a gentler curve at the top or bottom of the pillow compared to L-shaped pillows. It provides targeted support for your head and shoulders while simultaneously cradling your back throughout the night.
• C-Shaped: This pillow creates a curved, nest-like support system that cradles your body. It is particularly beneficial during pregnancy because it supports both the back and growing belly at the same time.
• Rectangular: This traditional design extends the full length of your body in a straight line. It offers versatile support for various sleeping positions and can be easily repositioned throughout the night.
• Cylindrical: This pillow comes in a simple, rounded shape that’s easy to adjust and move. It works exceptionally well for people who want adequate side-sleeping support without the bulk of larger specialized designs.

How do you choose the right body pillow for side sleeping?

Here are the elements to consider when making your choice between the different types of body pillows available:

• Height and length: Your body pillow should extend from your head to at least your knees for proper support. A pillow that’s too short won’t provide adequate hip and leg support, while one that’s too long may be cumbersome to manage in bed.
• Material and filling: Memory foam provides precise contouring support to conform to the natural curves of your body. Down alternative fillings offer excellent softness and great temperature regulation for those who sleep warm.
• Firmness level: Your preferred sleeping position and any existing pain points should guide your firmness choice. Side sleepers with hip pain may benefit from firmer support, while those with shoulder sensitivity might prefer a softer, more cushioning feel.
• Size and space: When choosing a body pillow shape, consider your bed size. A U-shaped pillow offers excellent support but might overwhelm a twin or full-size bed, while a rectangular or cylindrical shape works well in any space.
• Temperature regulation: If you sleep hot, look for pillows with cooling technologies or breathable covers. Materials like bamboo or copper gel-infused memory foam can help you maintain a comfortable temperature throughout the night.
• Maintenance requirements: Consider how easy the pillow will be to clean and maintain over time. Some pillows feature removable, machine-washable covers, while others might require spot cleaning or professional care services.

Achieve Your Best Sleep with a Body Pillow

A body pillow enhances sleep quality, especially for side sleepers. These versatile pillows offer excellent support to promote sleep, from maintaining proper spinal alignment and reducing joint pain to improving sleep quality and decreasing snoring.

Start with a solid foundation for your body pillow by choosing the right mattress and head support. Layla Sleep’s mattresses provide the perfect base for side sleeping, while our Memory Foam Pillow ensures proper head and neck alignment. Together with your body pillow, these premium sleep products create the ideal environment for restorative sleep. Browse our selection of sleep products today.

References

1. Park, Insung, et al. “Effects of Body Pillow Use on Sleeping Posture and Sleep Architecture in Healthy Young Adults.” Sleep Medicine Research, Korean Society of Sleep Medicine, 2 June 2021, www.sleepmedres.org/journal/view.php?number=174.
2. Marketing, Uptick. “Do You Need a Pregnancy Pillow?” Regional Medical Center, 30 Apr. 2019, rmccares.org/2019/04/11/do-you-need-a-pregnancy-pillow/.
3. Ahn, Dohyun, et al. “Development and Evaluation of a Pillow to Prevent Snoring Using the Cervical Spine Recurve Method.” Journal of Healthcare Engineering, U.S. National Library of Medicine, 17 Aug. 2022, pmc.ncbi.nlm.nih.gov/articles/PMC9402368/.