A wedge pillow is a triangular foam support designed to provide a gentle, stable incline for the body while sleeping. Typically constructed from high-density foam, they offer a firm surface that maintains elevation throughout the night. The core purpose of this elevation is to use gravity to the sleeper’s advantage. This article explores whether these devices are practical for individuals who primarily sleep on their side.
Primary Function of Wedge Pillows
Wedge pillows are primarily intended to elevate the upper torso, which is most effective when a person sleeps on their back (supine position). This elevation helps manage health conditions by keeping the chest and head raised. A common benefit is the reduction of symptoms related to gastroesophageal reflux disease (GERD) or heartburn. The inclined position uses gravity to keep stomach acid contained, preventing it from flowing back into the esophagus. Elevating the upper body can also help keep airways open, which may reduce snoring and alleviate symptoms of mild obstructive sleep apnea. Most standard wedges provide an elevation of about 6 to 12 inches (30 to 45 degrees), which is well-suited for back sleeping.
The Specific Challenge for Side Sleepers
While the benefits of elevation are clear, a standard wedge pillow poses distinct ergonomic difficulties for side sleepers. When resting on a flat mattress, the spine remains relatively neutral from the neck to the pelvis. Introducing a standard wedge disrupts this alignment by tilting the entire upper body, creating an unnatural lateral curve in the spine that leads to muscular strain and discomfort. A significant issue arises at the lower shoulder, which is compressed between the sleeper’s body weight and the firm surface of the wedge. This intense pressure can restrict blood flow and nerve function, often resulting in numbness and pain. The combination of spinal misalignment and concentrated shoulder pressure makes prolonged use of a non-specialized wedge impractical. The discomfort often causes the sleeper to shift positions frequently, defeating the purpose of stable elevation.
Modifying and Choosing Wedges for Side Sleeping
Specialized products and techniques exist to make wedge pillows compatible with side sleeping. The most effective specialized wedges incorporate a large cutout or pocket designed to cushion and accommodate the lower shoulder. This feature allows the arm to rest below the weight-bearing surface, relieving the pressure that causes pain and numbness.
Side sleepers often benefit from wedges with a more moderate incline. While back sleepers may use angles up to 45 degrees, side sleepers typically find greater comfort and spinal neutrality with lower angles, often in the 15 to 20-degree range. This lower elevation is sufficient to maintain anti-reflux or anti-snoring benefits while minimizing the lateral spinal curve. Choosing a wedge made of medium-firm memory foam is also helpful, as it contours to the body’s shape more effectively than very firm polyurethane foam.
To further improve comfort and alignment, side sleepers can modify their setup with secondary pillows. Placing a firm pillow between the knees helps keep the pelvis and lower spine aligned with the upper body, counteracting the twisting effect that can occur on a wedge. A specialized body pillow that wraps around the torso can also help cradle the body and prevent rolling off the inclined surface. For those seeking relief from GERD, sleeping on the left side is recommended, as this position is mechanically better for keeping the stomach below the esophagus. By selecting a specialized wedge and incorporating these alignment techniques, side sleepers can successfully achieve the benefits of elevation without compromising their preferred position.