Side sleeper? The right mattress can make all the difference. Photograph: Jane Hoskyn/The Guardian View image in fullscreen Side sleeper? The right mattress can make all the difference. Photograph: Jane Hoskyn/The Guardian Guardian journalism is independent. We earn a commission if you buy something through an affiliate link. Learn more .
Do you need a soft mattress if you sleep on your side, or are firm models better for your back? And what about pillows? Here’s what the experts say
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Jane Hoskyn Thu 27 Aug 2026 16.00 CEST Share Prefer the Guardian on Google Most of us , me included, sleep on our sides. Drooling into your pillow and giving yourself a dead arm may not be as photogenic as Sleeping Beauty lying prettily on her back, but it’s probably better for you. Studies have found that sleeping on your left side can help reduce snoring , sleep apnoea and acid reflux , and the experts I spoke to for this article say side sleeping is good for your back and your sleep.
Side sleeping brings its challenges, though, and I don’t just mean the drool. The curves of your body need somewhere to go. If your mattress isn’t cushioning your hips and shoulders, or your knees are pressing against each other, you may struggle to sleep well and experience aches and pains . An overly soft surface can also cause problems, as you’ll know if you’ve ever spent the night on a friend’s concave sofa.
To find out why, I asked osteopaths, doctors and sleep experts what’s going on at a musculoskeletal level when you spend the night snoozing on your side. Here, I’ll reveal how their advice can help you find your ideal mattress – and the pillow that’ll make it even more comfy.
View image in fullscreen ‘You need enough cushioning for your pressure points, without sinking in too far.’ Photograph: Jane Hoskyn/The Guardian As a side sleeper, you’re already doing well. “It’s the best sleeping position for back pain, as it encourages a neutral spine,” says Michael Fatica, osteopath and co-founder of the Back in Shape programme for pain relief. It doesn’t guarantee it, though.
To demonstrate, lie on the floor. First lie flat on your back, and then on your side in your usual sleeping position. When you’re on your side, your “pressure points” – hips, shoulders and knees – bear more load than when you’re on your back, and this pushes your spine into a curve instead of letting it lie straight, or “aligned”.
“Spinal alignment is even more crucial for side sleepers,” says Dr Deborah Lee, who works with online pharmacy Dr Fox and bed retailer Comfybedss . “On your side, there’s a natural tendency for the spine to curve or twist if the mattress isn’t providing the right support. This contributes to backache, neck soreness and general disrupted sleep, affecting your mood and energy levels the next day.”
Your first priority, then, is to make sure you have enough cushioning to accommodate your pressure points. “If your hips can sink a little bit [into the mattress], that helps to keep your spine steady,” says Fatica. “Women may need a softer or a more forgiving mattress, because they tend to have a more exaggerated hips-to-waist ratio than a guy. One of the things we suggest to patients, especially women, is to put a little towel or cushion in their side at waist level to even out their spine if their mattress is too hard.”
Too much cushioning is not the answer, though. “Don’t go to the opposite extreme and buy a s…