Sleeping position and pillow height are crucial but often overlooked aspects of spinal health. It’s rarely a one-size-fits-all situation; finding the right height of pillow for a side sleeper is often more important than the material or shape. For instance, many clients use chiropractic pillows with a dip in the middle, which may be too low for side sleeping and better suited for back sleeping. If a person needs a high pillow for side sleeping, it may not be appropriate for back sleeping, as it can contribute to forward head posture and other alignment issues. Consequently, choosing the correct height based on your primary sleeping position is essential for maintaining proper spinal alignment.
Benefits of our Pillow Height Assessment
Our in-clinic Pillow Height Assessment can address issues of forward head posture and other alignment issues in a holistic way by finding the right height that stabilises the whole body. It is not accurate enough to just measure the distance between the head and shoulders.
- Our assessment aims to holistically stabilise the whole body.
- It can be implemented with your favourite pillow.
- We offer different pillow sizes for hire (with disposable pillowcases) so that you can test them out in the comfort of your own home.
- Our recommended pillows are very affordable, priced between $100-120, which includes the height assessment for our clients.
In this blog we’ll cover:
- Signs that Your Pillow Height is Not Right
- The Benefits of Side Sleeper Position
- The Right Pillow for a Side Sleeper
- Pillow Hire and Pricing
Signs that Your Pillow Height is Not Right
If you’re waking up tired, stiff, or sore, your pillow height might not be right. Signs that your pillow isn’t properly supporting you include, putting your arm under it for extra height, lying on your stomach, or constantly moving around throughout the night. You might also find yourself in twisted positions or struggling to get comfortable. These issues suggest that your pillow might not be providing the right support for a restful sleep.
| Putting your arm under your pillow |
| Lying on your stomach |
| Constantly moving around all night |
| Waking up tired |
| Finding yourself in twisted positions |
| Numbness or tingling in the hands |
| Waking up with earaches or jaw pain |
| Waking up stiff and sore |
The Benefits of Side Sleeper Position
Side sleeping offers several health benefits backed by science:
- Improved Spinal Alignment:
- Sleeping on your side helps keep your spine in a neutral position, which can reduce the risk of back and neck pain. This position promotes proper alignment of your spine and reduces pressure on your lower back and neck.
- Reference: American Chiropractic Association. “The Importance of Proper Sleep Posture.” ACA
- Increased Vagal Tone (Improved heart rate variability – HRV):
- Lying on your right side has been associated with increased vagal tone, which promotes relaxation and reduces stress. This is because it enhances the activity of the parasympathetic nervous system, which helps your body relax and recover.
- Reference: Penzel, T., et al. (2001). “Vagal Tone During Sleep: Implications for Respiratory and Cardiovascular Regulation.” Journal of Applied Physiology. Journal of Applied Physiology
- Reduced Acid Reflux:
- Sleeping on your left side can help reduce acid reflux symptoms. This position keeps your stomach below your esophagus, preventing stomach acid from flowing back up, which can help you sleep more comfortably.
- Reference: Nair, M. K., et al. (2018). “Effect of Sleep Position on Gastroesophageal Reflux Disease Symptoms: A Systematic Review.” Journal of Clinical Gastroenterology. Journal of Clinical Gastroenterology
- Enhanced Brain Health:
- Sleeping on your side, especially the left side, can help your brain remove waste more efficiently. Research suggests that this position supports the brain’s cleaning process, helping clear out toxins that accumulate during the day.
- Reference: Xie, L., et al. (2013). “Sleep Drives Metabolic Clearance of Beta-Amyloid from the Adult Brain.” Science. Science
- Improved Circulation:
- Side sleeping can improve blood flow and reduce pressure on major blood vessels. For pregnant women, sleeping on the left side can enhance blood circulation to the baby and reduce swelling in the legs.
- Reference: Kok, K. K., et al. (2014). “Effect of Left-Lateral Position on Maternal-Fetal Circulation and Pregnancy Outcomes.” American Journal of Obstetrics and Gynecology. AJOG
- Reduced Snoring:
- Sleeping on your side can help keep your airways open and reduce snoring. When you sleep on your back, your tongue and soft tissues can collapse and obstruct airflow, leading to snoring. Side sleeping can help prevent this.
- Reference: Simpson, M. J., et al. (2015). “Effects of Sleep Position on Snoring and Obstructive Sleep Apnea.” Sleep Medicine Reviews. Sleep Medicine Reviews
- Better Digestive Health:
- Side sleeping supports better digestion by allowing your stomach and intestines to function more efficiently. This position helps food move through your digestive tract more smoothly, which can aid digestion.
- Reference: Parker, J., et al. (2018). “Influence of Sleep Position on Gastrointestinal Motility and Function.” World Journal of Gastroenterology. WJG
The Right Pillow for a Side Sleeper
We recommend Naturelle Natural Contoured Latex Pillows because they include a complimentary 2cm insert for customisable height adjustment, and are made of latex, which holds a consistent shape and height throughout the night. As a result, we have a high success rate of getting the right height and fit for our clients with our Pillow Height Assessment.
The Naturelle pillow, designed to promote restful sleep, boasts a therapeutic contour that gently supports your head and neck. Tailored for individuals of all sizes who prefer a softer pillow, this latex pillow maintains its shape and resilience without any sagging.
Crafted from the sap of rubber trees, these pillows are not only eco-friendly but also require no fluffing, ensuring they stay in optimal form. The construction includes tiny cores that facilitate maximum airflow, effectively minimising moisture and heat buildup, enhancing your sleep quality, and providing a luxurious feel while evenly dispersing pressure.
The Naturelle Latex Pillow offers numerous advantages. It is entirely chemical-free, non-toxic, and resistant to mold, mildew, and dust mites. Additionally, it is hypo-allergenic and environmentally friendly. Latex is biodegradable and the manufacturing process follows the Dunlop latex model, resulting in a denser and slightly firmer bottom side that offers superior support.
For side sleepers seeking a pillow that offers a unique blend of support and comfort, latex pillows are an excellent choice. One of the primary benefits for side sleepers is the pillow’s ability to provide targeted support for the neck and shoulders. The conforming properties of latex help fill the gap between the shoulder and neck, promoting proper spinal alignment and reducing the risk of pain or discomfort. Additionally, latex is naturally cooling, which helps regulate body temperature and prevents overheating during the night.
The Naturelle Natural Contoured Latex Pillow is available in three sizes:
- Low Profile: Designed for children aged 5 and smaller-framed adults, measuring 58cm x 38cm x 10.5cm (high side) and 9.5cm (low side).
- Medium Profile: Ideal for medium-framed adults seeking a standard-sized pillow, with dimensions of 58cm x 38cm x 12cm (high side) and 10.5cm (low side).
- High Profile: Tailored for medium to larger adults or side sleepers, measuring 58cm x 38cm x 14.5cm (high side) and 12cm (low side).
All pillows include a complimentary 2cm insert for customisable height adjustment.
The pillow’s construction includes a two-part design with a removable 2cm layer of latex, allowing you to tailor the pillow’s height to your specific preferences. The high-quality, natural latex used in the pillow ensures durability and longevity, maintaining its shape and support over time.
In summary, the Naturelle brand is an excellent choice of pillow for a side sleeper, offering a gentle contour, soft and supportive feel, and customisable height option. Its natural latex construction promotes airflow, resists bacteria and mold, and provides targeted support for the neck and shoulders, enhancing overall sleep quality.
Pillow Hire and Pricing
Find Your Perfect Pillow with Our Unique Service
At Blue Align Chiropractic, we understand the importance of finding the right pillow for optimal spinal health and comfort. That’s why we offer a unique pillow hire service to assist you in discovering the perfect fit.
How It Works:
- Pillow Hire: Rent a pillow with a $10 non-refundable fee for a disposable pillowcase, and a 50% deposit on the cost of the pillow (refunded if not suitable over a 24–48-hour period).
- Trial Period: Test the pillow at home to ensure it’s the right fit for you.
- Final Purchase: Pay the remaining balance when you return the hire pillow and finalise your choice.
Pillow Costs:
- Low Profile: $100
- Dimensions: 58cm x 38cm x 10.5cm (high side) and 9.5cm (low side).
- Medium Profile: $115
- Dimensions: 58cm x 38cm x 12cm (high side) and 10.5cm (low side).
- High Profile: $120
- Dimensions: 58cm x 38cm x 14.5cm (high side) and 12cm (low side).
Please note, costs are correct at time of publishing and may vary at a later date. Please check with our team on 07-3356 9552.
Each pillow comes with a complimentary 2cm insert for customisable height adjustment. Additional inserts are available for purchase at $15 each.
Get Started
Our service includes a comprehensive Pillow Height Assessment to ensure holistic body stabilisation. With various pillow sizes available for hire and purchase, you can test different options to find the one that best suits your needs.
Whether you’re a side sleeper in need of targeted neck support or simply looking for a pillow that maintains its shape and promotes airflow, we can help you find your perfect match.
Experience the difference of a well-chosen pillow and enjoy better sleep and spinal health. Call us today on 07-3356 9552 to start your pillow trial!
Sleep like a dream with the right support!
