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“Most people sleep between six and eight hours each day. That means we spend between one-fourth to one-third of the day lying down,” says chiropractor Dr. Robert Hayden. “To prevent chronic damage to soft-tissue structures of the body, we must support the body properly during sleep.”
Dr. Hayden recommends that patients sleep on their sides to mitigate stress on the ligaments and tendons. However, changing one’s natural sleep position may do more harm than good.
A body pillow helps maintain good posture while sleeping and prevents stress points that may aggravate joints and connective tissue. Tempur-Pedic is our pick for the best body pillow for its curve-confirming and pressure-relieving features, supporting a variety of different sleeping positions. When searching for a body pillow, consider size, fill, weight, shape, pressure relief, firmness level, sleep position, personal pain or ailments, washability, and the return window.
Our picks for the best body pillows
The best body pillows of 2024
Finding the perfect body pillow for your unique sleeping position is no easy task. We sifted through long rectangles, C-shaped, U-shaped, J-shaped, and L-shaped pillows to uncover the seven best body pillows for every kind of sleeper.
Best overall: Tempur-Pedic Body Pillow
Photograph courtesy Amazon
Buy it now on Amazon
Why we like it: Tempur-Pedic makes a versatile, supportive body pillow for an array of sleepers. Slow-sinking foam conforms to the body, cradling the hips, shoulders, and knees to relieve pressure. Support and extreme pressure relief are disseminated to joints and muscles.
Tempur-Pedic is renowned for its conforming and responsive memory foam mattresses—this body pillow is made from the same material. While most body pillows contain shredded memory foam, this pillow consists of one robust piece of memory foam. The loft supports better sleep alignment, and is 14 inches wide and 48 inches long. It’s complete with a five-year warranty and removable, machine-washable cover—a blend of silk and bamboo. Even after continued use, the pillow returns to its original shape.
Keep in mind: This is the heaviest and most expensive body pillow on the list, and Tempur-Pedic doesn’t accept returns on pillows. It also doesn’t come with a pillowcase—as Tempur-Pedic doesn’t sell pillowcases.
Product details: Size: 48” x 14” x 5.5” | Fill: Tempur material memory foam | Weight: 10 lb. | Fabric: 100% polyester | Length: 48 in.
The best body pillow for back pain: Back Support Systems Body Pillow
Photograph courtesy Back Support Systems Inc.
Buy it now at Back Support Systems
Why we like it: This is the best pillow on this list to help with lower back pain. An ergonomic J-shape and shredded memory foam make the Back Support Systems body pillow easy to curve between the legs and around your back. It targets and reinforces certain areas, specifically assuaging lower back tension.
Sleepers can pick from contoured or straight shapes, and three fills: “Good” with shredded memory foam, “Better” with shredded memory foam and fiber clusters, and “Best” with shredded latex. The Good fill is adaptive for a moldable and snuggly experience, the Better fill imitates real down for a luxurious, plush feeling, and the Best fill is responsive. It’s not too firm and serves a comfortable night’s sleep. While this pillow helps with lower back pain, it also works for side sleepers, as it contours to the body.
Keep in mind: This pillow doesn’t come with a pillowcase—you must purchase it separately. Also, the pillow can’t be returned after the package is opened.
Product details: Size: 22.5” x 10”| Fill: Shredded memory foam, shredded memory foam and fiber clusters, or shredded latex | Weight: Not specified | Fabric: Certipur certified safe materials | Length: 50 in.
The best body pillow for side sleepers: Coop Sleep Goods Original Body Adjustable Pillow
Photograph courtesy Coop Home Goods
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Why we like it: For side sleepers who need additional body support, try Coop’s adjustable body pillow. Adjust the breathable shredded memory foam filling to customize your comfort. Unzip to remove the filling and shorten the loft, keeping the extra filling in a bag in case you want to add more later. It has medium firmness and is squishable, as shredded memory foam molds to your body.
Side sleepers can hug this tall pillow for pressure relief and full-body support. It also helps maintain spinal alignment. The Lulltra fabric is made with temperature-regulating bamboo and has a removable polyester and bamboo-derived viscose-rayon cover. Test this body pillow before committing, with a 100-night sleep trial and a five-year warranty.
Keep in mind: Some find this pillow to be bulky. While it’s machine washable, it won’t fit in your home washer and dryer and must be cleaned at a laundromat.
Product details: Size: 54″ x 20″ | Fill: Shredded CertiPUR-US certified hypoallergenic memory foam | Weight: 6.47 lb. | Fabric: Lulltra (60% polyester and 40% bamboo-derived viscose rayon) | Length: 54 in.
The best body pillow for neck pain: Snuggle-Pedic Full Body Pillow
Photograph courtesy Amazon
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Why we like it: To avoid neck pain, locate a body pillow that keeps the head in a neutral position, aligning the neck with the spine. Also consider your sleep style, as each sleep position affects spinal alignment differently. Snuggle-Pedic’s body pillow cradles the neck and keeps the spine inline thanks to a shredded memory foam filling—making it breathable and malleable. The Snuggle-Pedic body pillow is fairly firm, but the company is happy to adjust the filling to meet your personal preferences. For any variation of customization, whether it’s adding foam or altering the foam mix, Snuggle-Pedic will send you a questionnaire with a shipping label to determine the necessary changes—and there are zero extra shipping charges.
While a breathable, zippable cover can be purchased separately, this body pillow is machine washable and dryer-safe so you can sleep on it directly. The cover is hypoallergenic and dust-mite resistant, consisting of 43% viscose bamboo, 56.4% polyester, and .6% Lycra. Snuggle-Pedic offers 120-day returns and a 20-year warranty.
Keep in mind: A removable, washable cover with a zipper is sold separately. Most Snuggle-Pedic products have a customizable fill, but this body pillow is sealed—you can contact Snuggle-Pedic directly, and they’ll adjust and reseal the pillow. Regular fluffing is also needed to maintain loft and firmness.
Product details: Size: 20” x 54” | Fill: Biogreen® and CertiPUR-US certified shredded memory foam | Weight: 4 lbs. | Fabric: 43% viscose of bamboo, 66.4% polyester, 0.6% lycra| Length: 54”
The best pregnancy body pillow: PharMeDoc U-Shape Pregnancy Pillow
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Why we like it: PharMeDoc specifically designed this pillow for pregnancy—the U-shape provides targeted support to the head, shoulders, back, belly, hips, and neck. It wraps around the entire body for full support. With over 80,000 five-star reviews on Amazon, this body pillow is plush and soft with an optimal amount of firmness.
It’s versatile with a detachable extension that transforms from a U-shape to an L-shape with one zip. The removable leg saves space in the bed. Because of the dual-sided design, it’s easy to flip without realigning in the middle of the night. A cooling jersey cover features a hidden zipper for easy removal. PharMeDoc’s body pillow is easy to adjust and keep clean.
Keep in mind: The fill may get lumpy after several months.
Product details: Size: 53” x 31” x 7” | Fill: Polyester | Weight: 5.5 pounds | Fabric: Jersey (45% polyester, 45% cooling nylon, 10% spandex) | Length: 53”
The best cooling body pillow: Sleep Number Cool ComfortFit Body Pillow
Photograph by Sleep Number
Buy it now at Sleep Number
Sleep Number’s body pillow maximizes its cooling properties with a polyethylene and polyester quilted covering. It feels plush against the skin and cool-to-touch, and the shredded memory foam fill prevents overheating. A removable machine washable cover makes cleaning a breeze.
An adaptive shredded memory foam and fluffy down alternative fill conforms to the body. It’s the perfect blend of cushiony support and plushness, supplying pressure relief to joints. The underlying firmness makes it very huggable. Sleepers benefit from a 100-night trial and a one-year limited warranty. Ideal for taller individuals, the 54-inch length helps align the spine and provides additional neck support.
Keep in mind: This pillow may be too large for some individuals, as it’s difficult to move. The removable polyester cover, while cooling, has a sateen, slippery feel, and it’s not for everyone.
Product details: Size: 54″ x 18″ | Fill: 25% polyester, 75% CertiPUR-US® certified foam | Weight: Not specified | Fabric: 35% polyethylene, 65% polyester; 100% polyester cover | Length: 54”
The best body pillow for hip pain: Tuft & Needle Body Pillow
Photograph courtesy Tuft & Needle
Buy it now at Tuft & Needle
Why we like it: The Tuft & Needle body pillow is great for anyone with hip pain. It balances coziness and supportiveness, which is a must for a body pillow created to help ease back pain. This pillow can be positioned between your knees to keep your hips aligned and remove pressure from the hips.
The contouring responsive foam is soft and supportive for the perfect blend of firmness and fluffiness. It improves support and alignment while moderating overheating with a breathable fill. The body pillow is machine washable and holds its shape across multiple washes. Test it out with a 100-night trial and 10-year limited warranty.
Keep in mind: This body pillow is softer rather than firmer. The cover must be purchased separately.
Product details: Size: 54″ x 20” x 8″ | Fill: Polyester down alternative | Weight: Not specified | Fabric: 100% cotton | Length: 54”
How we chose the best body pillow
When locating the best body pillows, we considered a variety of sources across the internet, including third-party reviews, brand reputation, and material. We also consulted a few experts.
Third-party reviews: Thousands of trustworthy personal reviews are scattered across the internet rating the best body pillows from zero to five stars. Customers describe their first-person interactions with body pillows and how they aided their ailments.Brand reputation: When reviewing brands to evaluate the best body pillows, we looked to our favorite mattress brands and considered other sleeping brands known for their five-star products.Material: The fill should be supportive and comfortable. Pillow covers and cases should be cool and comfortable, made from cotton or a rayon and polyester blend.Sleeping positions: Every body is different with individual ailments and sleeping positions.Speaking with experts: To learn how a body pillow can improve sleep quality, I spoke with Dr. Shelby Harris, a licensed clinical psychologist and expert in behavioral sleep medicine. To gain further intel on how a body pillow helps to ease pain and improves alignment, I spoke to chiropractor Dr. Robert Hayden, DC, PhD, FICC. To understand how body pillows optimize the overall sleep experience, I consulted Seth Davis, a certified adult sleep coach and the founder of Sleepably, a team of sleep coaches who help adults and children overcome sleep issues.
Tips for buying a body pillow
Size
Consider your height, bed dimensions, and preferred sleeping positions when selecting the size of your body pillow. “Choose a pillow that is long enough to support you from head to knees or feet, without being so large that it crowds your bed,” says adult sleep coach Seth Davis. Body pillows are large; depending on size, your bed may fit two people and a large pillow. Most body pillows average around 54 inches long—perfect for the average height, but taller individuals may need longer options.
Fill
Common body pillow fillings include memory foam, shredded foam, polyester fiberfill, down or down alternatives, and microbeads. Memory foam is an optimal filling for support, but polyester and down alternatives are softer to the touch. Davis recommends memory or shredded foam for their contouring abilities, alleviating pressure points and providing target support. For those who prefer a fluffier option, polyester fiberfill is more breathable and lightweight. Down and down alternatives are soft and lightweight but need routine fluffing. Pillows filled with microbeads offer flexible adjustability.
Weight
Weight is a key consideration if you have physical limitations or often shift positions throughout the night. Lighter pillows are easier to maneuver and adjust, while heavier options are more secure and grounding—but cumbersome to shift. Memory foam-filled pillows are traditionally heavier, while a polyester fill is lighter.
Shape
Psychologist and behavioral sleep expert Dr. Shelby Harris advises that straight pillows are versatile for different sleeping positions. However, curved pillows support targeted areas like the neck, shoulders, or knees. U—and C-shaped pillows wrap to support your entire body—especially good for anyone who is pregnant or needs extra support at the head, back, or neck. J-shaped pillows are more compact, serving the head and knees with additional support.
Pressure relief
“One of the top benefits of body pillows is their ability to relieve pressure points and alleviate body discomfort, which can be disruptive at night,” notes Davis. Look for a body pillow designed to target pressure relief in your trouble spots, such as the shoulders, hips, or knees. Body pillows with targeted pressure relief help distribute weight evenly, promote proper spinal alignment, and reduce the risk of aches and pains.
Firmness level
“There is a large subjective component in choosing a soft versus a firm body pillow,” says Dr. Hayden. “Body pillows tend to compress with age, so medium firmness is probably best for longevity and comfort.” Medium firmness also offers enough loft to remain supportive throughout the night, but you can adjust it to your preference.
Your sleeping position
The way you sleep determines the type of support you need. “Side sleepers might benefit from a firmer pillow to keep their spine aligned, while back or stomach sleepers might prefer something softer,” says Dr. Harris. Davis notes that side sleepers could also benefit from hugging a straight pillow that supports their entire body to relieve hip and shoulder pressure. C- and U-shaped pillows supply additional neck and back support for back sleepers. A bulky pillow can strain a stomach sleeper’s neck—a more compact pillow to hug and position between the legs is a better option.
Pain or ailments
“If you suffer from chronic pain or specific ailments such as back pain, hip pain, or sciatica, it’s essential to choose a body pillow designed to provide targeted support and maintain proper spinal alignment,” says Davis. Ergonomic memory foam pillows align the spine and relieve pressure for hip and neck pain. Still, Davis cautions that a healthcare professional should be consulted to locate the best body pillow to alleviate pain properly.
Washability
Some body pillows come with a removable cover that’s machine washable. Others can be placed directly in the washing machine—fill and all. Also, consider the breathability of a pillow’s material and fill.
Return window
Some retailers do not allow returns once the body pillow has been removed from its original box. Others commonly allow 100-night sleep trials—many brands let you test the body pillow before fully committing. You can’t know if a body pillow supports you until you’ve spent a night with it.
Frequently asked questions
Is it good to sleep with a body pillow?
Dr. Harris notes that sleeping with a body pillow helps keep your spine aligned, feels comfortable, and promotes better sleep, especially if you’re a side sleeper. When positioned under or between the legs, body pillows also remove strain from the hips and lower back.
What is a Japanese body pillow?
A Japanese body pillow, also known as a dakimakura, is a large, rectangular pillow created to be hugged or cuddled while sleeping, says Dr. Harris. They’re longer than standard pillows, ranging from 63 to 71 inches long, and filled with polyester.
Is a body pillow good for side sleepers?
Dr. Harris explains that body pillows supply extra support to the knees and align the spine, reducing hip and lower back strain. Davis adds that body pillows’ length and shape are designed to provide full body support for even weight distribution and the prevention of pressure points. These characteristics are especially good for side sleepers.
References
Park, I., Suzuki, C., Suzuki, Y., Kawana, F., Yajima, K., Fukusumi, S., Kokubo, T., Tokuyama, K., Yanagisawa, M., & Satoh, M. (2021). Effects of body pillow use on sleeping posture and sleep architecture in healthy young adults. Sleep Medicine Research, 12(1), 57–63. https://doi.org/10.17241/smr.2021.00878
Daria Smith is a writer and editor based in Charleston, South Carolina, specializing in shopping, lifestyle, and travel content. Her work has appeared in Forbes, Southern Living, Better Homes & Gardens, Reader’s Digest, Taste of Home, and more. When she isn’t writing, Daria is outside with her German shorthaired pointer, Gracie.
*Although we are sharing our personal opinions of these experiences or products with you, National Geographic is not endorsing these experiences or products on behalf of anyone. It has not performed product safety testing on any of these products, did not manufacture them, and is not selling, or distributing them and is not making any representations about the safety or caliber of these products or experiences for individual consumers. Prices and availability are subject to change from the date of publication.
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