One Pillow for Back and Side Sleepers – Is it Possible?

Many of us don’t stick to one position all night. You might fall asleep on your side, then later find yourself flat on your back. If you’re a combination sleeper or you share a bed and want one pillow type that suits both back sleepers and side sleepers, you’ll need a versatile design. The good news is, there are pillows out there intended to accommodate multiple sleep positions. The key qualities of a good pillow for back sleepers and side sleepers are medium loft and adjustable support. For side sleeping, the pillow should be lofty enough (and not too soft) to support the neck; for back sleeping, it shouldn’t be so high that it pushes the head forward out of alignment. A happy medium can often be a pillow around 4–5 inches thick with a medium-firm feel – high enough to support side sleeping but with enough give to be comfortable for back sleeping when you roll over.

Adjustable and Hybrid Pillows: One popular solution is an adjustable-fill pillow. These pillows come with a zippered inner liner so you can remove some stuffing to lower the loft or add more to increase it. With an adjustable pillow, a back/side combo sleeper can fine-tune the height to something that feels comfortable in both orientations. Another approach is a pillow-in-pillow design (sometimes called a dual-core pillow). For example, some pillows have a firmer inner core for support with a softer outer layer for comfort. This hybrid design can satisfy side sleepers’ need for support while still feeling plush enough for back sleeping. Shape is another consideration: A contoured ergonomic pillow with a neck bulge and head cradle area might work for back sleeping, but could feel too contoured when you turn on your side. Conversely, a traditional rectangle pillow is easy for side sleeping, but some back sleepers benefit from a slight cervical curve. You may need to experiment to see what shape suits your movement.

Pillows that “Adapt” to You: Materials like shredded memory foam, feather/down blends, or buckwheat hulls are excellent for combination sleepers because they’re inherently adjustable during the night. They shift and re-form as you move. For instance, a shredded memory foam pillow will let your head sink a bit more when you lie on your back (distributing the fill outward), but will still provide bulk under your neck when you turn to the side and compress it differently. One real-world example is the DonaHona Hungarian Bread Pillow – it’s designed to adapt seamlessly to various sleeping positions, providing consistent support whether you’re on your back or your side. Its innovative compartmentalized fill prevents it from going lumpy or flat in any one spot, so combo sleepers stay supported. Another great option is DonaHona’s Premier Hotel Pillow, which has an adjustable inner core you can remove for a flatter profile (better for back sleeping) or include for a higher loft (better for side sleeping). Users love that it’s like having two pillows in one.

Tips for Combination Sleepers: If you’re still searching for that one-size-fits-all pillow, here are a few tips: First, err on the side of slightly firmer and higher, especially if you predominantly side-sleep. You can always squish a pillow down a bit when on your back or even scrunch the sides to cradle your neck. A pillow that’s too thin, however, won’t magically get thicker for side sleeping. Second, consider pillows marketed as “medium loft pillows” or those labeled for combination sleepers; these often hit a sweet spot in thickness. Third, don’t ignore your comfort – if a pillow feels great for side sleeping but a tad high for back sleeping, you might solve this by simply using a smaller pillow or rolled towel under your neck when on your back, or by removing some fill if possible. The ultimate goal is to keep your neck alignment healthy in both positions. It is possible to find a pillow that performs double-duty – it may take some trial and error, but many sleepers have discovered their perfect pillow that way. For a pillow that caters to all positions, check out our multi-position favorites like the Premier Hotel Pillow, designed for both back and side sleepers. See details here: DonaHona Adjustable Pillow for All Sleep Positions