Why side sleepers have specific mattress needs#

Approximately 60% of UK adults sleep primarily on their side. While side sleeping is associated with health benefits (reduced acid reflux, less snoring, better lymphatic drainage), it creates two main pressure points: the shoulder (which is the widest part of the body when lying sideways) and the hip. If a mattress is too firm, these pressure points are compressed against a hard surface, causing pain and disrupted circulation. If it's too soft, the spine can sag into an S-curve, causing lower back pain.

The ideal mattress for a side sleeper allows the shoulder and hip to sink in enough to keep the spine level, while providing enough support beneath the hip to prevent excessive sinking.

The right firmness for side sleepers#

Most side sleepers do best on a soft to medium mattress:

  • Under 10 stone (65kg): Soft to medium-soft. Lighter sleepers don't create as much pressure, so they need a softer surface to allow enough sinkage at the shoulder and hip.
  • 10–14 stone (65–90kg): Medium-soft to medium. The most common recommendation for average-weight side sleepers.
  • Over 14 stone (90kg+): Medium to medium-firm. Heavier side sleepers compress the mattress more and need firmer support beneath the hip to prevent over-sinking.

Best mattress types for side sleepers#

  • Memory foam: Excellent for side sleepers. The contouring at the shoulder and hip is memory foam's greatest strength. Reduces pressure points very effectively.
  • Hybrid: A great option for side sleepers who want pressure relief without the heat-trapping of all-foam. Look for hybrids with a plush comfort layer.
  • Soft pocket sprung: Can work well for lighter side sleepers who prefer a more traditional feel.
  • Firm mattresses: Generally unsuitable for side sleepers — too much resistance at the shoulder and hip.

Shoulder pain and side sleeping#

Many side sleepers experience shoulder pain, particularly those who sleep on the same side every night. A too-firm mattress compresses the shoulder joint and impedes circulation. If you sleep on the same shoulder consistently, consider a softer mattress and consciously alternating sides. A pillow between the arms can also reduce shoulder strain by preventing the top arm from pulling the shoulder forward.

Pillow selection for side sleepers#

Your pillow is as important as your mattress for side sleeping alignment. Side sleepers need a higher-loft pillow to fill the gap between the ear and the mattress — without it, the neck is angled downward and the cervical spine is strained. Look for a pillow with a loft of at least 12–15 cm for average shoulder width, or a specifically designed side-sleeper pillow with a contoured profile.

Take our personalised quiz for a side-sleeper mattress recommendation based on your weight and preferences.