The benefits of a body pillow

A supportive pillow, great sheets and a cozy comforter are key to creating a comfortable sleeping environment. But if you want to take things up a notch, consider adding a body pillow. “Body pillows can help improve sleep by providing proper positioning (or modification of positioning) to decrease pressure to an area, improve spine alignment, and provide support for the body or a specific extremity,” explains Jacob Stratton, PT, DPT, a physical therapist at Mountain Land Physical Therapy. “This will help to improve comfort and allow the body to relax better to decrease sleep disruption.”

We spoke to sleep consultants and physical therapists to learn more about the benefits of sleeping with a body pillow. We also asked them for guidance on what to look for when shopping for a body pillow. 

SKIP AHEAD How we picked the best body pillows of 2024 | The best body pillows of 2024 | How to shop for a body pillow 

The sleep consultants and physical therapists we spoke with say that using a body pillow can keep your spine aligned and your body supported as you sleep. This can lead to better quality sleep. When shopping for a body pillow, these are the key things experts recommend considering: 

• Size and shape: Body pillows come in many different shapes and sizes. The right size and shape for you depends on several factors — like how much room you have (they can take up lots of space), the size and shape of your body and your go-to sleeping position. For example, a U-shaped pillow is good for side sleepers and a shorter person may need a smaller pillow. We included body pillows in different shapes and sizes to accommodate all needs. 
• Firmness: The ideal body pillow will balance being supportive and flexible. Similar to shape and size, how firm you want your body pillow to be will depend on your body and how you sleep. If it will go between your knees, you’ll want something that can support the weight of your legs. If it goes beneath your neck, you don’t want it to be so firm that it doesn’t allow you to get comfortable. Below, we indicate the level of firmness of each body pillow on our list.
• Washability: Your body will drape all over this type of pillow, so it’s important to be able to wash it, says Rebekka Wall, a certified adolescent and adult sleep consultant with Sleep Wise Consulting. Our choices are either washable or come with a washable cover.

To create the list of the best body pillows, we asked experts for their favorites and selected highly rated options from top retailers that meet the criteria set forth by the sleep experts and physical therapists we spoke to for this story. 

Buffy Wiggle Pillow 

What we like

• Can be bent and folded easily
• Pillowcase is smooth and soft

Something to note

• Takes up a lot of space

Wall notes that this is a popular, highly-rated body pillow choice — it also won an NBC Select Bed and Bath award. This pillow is long, tube-shaped, and flexible enough to tie it in a knot. It comes with a removable cover that is made from a TENCEL™ lyocell fiber blend that is cooling and gets softer with every washing, according to the brand. The extra long length — it’s 82 inches long — makes this body pillow a good option for those who are tall and means it’s versatile, too. “It works for padding my lower back when I’m sitting on the couch and as a way to elevate my neck and legs when I’m in bed,” says NBC Select associate reporter Ashley Morris. “I also like using it as a cozy stand for my iPad when I’m watching movies in bed.”

Fill material: Recycled plastic | Machine-washable cover: Yes | Dimensions: 8 x 82 in.

Pluto Puff Body Pillow 

What we like

• Weighted to be soothing
• Trial lets you try it

Something to note

• The pattern is see-through

Wall also pointed to this popular body pillow as worth considering. This pillow is shaped like a normal pillow, just longer — though not as long as the Wiggle, so it’s better for people on the shorter side. It is moderately firm but not overstuffed. The pillow weighs 12 pounds, giving it a nice weighted feel and it comes in a washable microfiber case. This pillow is hypoallergenic and stays cool all night long. The brand offers a 125-night trial — if you don’t like it, you can return it in that window for a refund. 

Fill material: Synthetic fibers | Machine-washable cover: Yes | Dimensions: 54 x 21 x 8.5 in.

Siluvia Body Pillow 

What we like

• Ability to adjust filling
• Two color options

Something to note

• Vacuum-packed delivery

Ideal for side sleepers, this pillow can be tucked between your knees and hugged or placed along your back for support as you snooze. The pillow, which has a 4.6-star average rating from over 3,850 reviews on Amazon, comes with a removable gray cover that is breathable and soft, according to the brand. The pillow comes vacuum-packed. Once you up it, you should wait 24 hours before using it, per the brand’s instructions. 

Fill material: Polyester | Machine-washable cover: Yes | Dimensions: 54 x 21 in.

Pharmedoc U-Shaped Pillow

What we like

• Offers leg and neck support
• Made with cooling fabric

Something to note

• Takes up nearly half the bed

This body pillow was recommended by experts we spoke to for our story on the best pregnancy pillows. Thanks to its U-shape and moderate firmness, it offers comprehensive support for the head, neck, back, hips, and abdomen. It’s a great option for pregnant women and individuals who sleep on their sides. According to the brand, this pillow also comes with a removable, machine-washable cover that has cooling properties. 

Fill material: Polyester | Machine-washable cover: Yes | Dimensions: 53 x 31 x 7 in.

Snuggle-Pedic Body Pillow

What we like

• Comes in four colors
• Entire pillow can be washed

Something to note

• On the firmer side

Filled with shredded memory foam, this body pillow provides firm support—something experts told us is good for wedging between your knees if you sleep on your side. This pillow can be thrown in the washing machine and then air dried. It also comes with a machine-washable pillow case. According to the brand, it is made with fabric that allows for good airflow to keep you cool as you sleep. This pillow has a 4.3-star average rating from over 23,150 reviews on Amazon.

Fill material: Memory foam | Machine-washable cover: Yes | Dimensions: ‎54 x 20 in.

Leachco Snoogle Total Body Pillow

What we like

• Shape supports neck, feet
• Cover is 100% cotton

Something to note

• Unwieldy to remove cover

Another pick from our list of best pregnancy pillows, experts said this C-shaped pillow can support the head, neck, back, hips and knees as you sleep on your side. It has a zippered cover that you can wash and dry. Plus, it comes in various colors and patterns so you can find something to suit your space.

Fill material: Polyester | Machine-washable cover: Yes | Dimensions: ‎59 x 26 x 8 in.

AngQi Body Pillow

What we like

• Unique L-shape
• Cover allows for good airflow

Something to note

• On the larger side for some

I started using this body pillow when I was pregnant and have continued to use it long after my daughter was born. It is shaped like an “L” — allowing you to hug it, resting your head on the top and placing the length between your knees for support. It comes with a removable jersey knit cover that can easily be washed and the pillow offers moderately firm support. I also find it great for propping myself up while I watch TV in bed.

Fill material: Synthetic fibers | Machine-washable cover: Yes | Dimensions: 65 x 31.5 in.

Coop Home Goods The Original Body Adjustable Pillow 

What we like

• Filling can be removed
• Perforated for better airflow

Something to note

• Pillow is on the heavier side

“I’m a side sleeper but started noticing I was pivoting more and more towards my stomach — which I know is not a good sleeping position,” says NBC Select reporter Harry Rabinowitz. “I got this body pillow to support me better while I sleep on my side. I love how wide it is, it’s easy to rest my arms on it or over it, depending on positioning.” The pillow is filled with memory foam, which you can remove or add for customizable support. It comes encased in a machine-washable cover that is breathable to keep you cool at night, according to the brand. 

Fill material: Memory foam | Machine-washable cover: Yes | Dimensions: 54 x 20 in.

Casaluna Memory Foam & Down Alternative Body Pillow

What we like

• Zipper for a secure fit
• Supportive but still soft

Something to note

• One of the thinner options

According to the brand, this body pillow is filled with a combination of memory foam and down alternative to provide equal parts softness and support. “I like to elevate my leg or arm at night, and this pillow makes that easy because it’s firm but still plush,” says NBC Select SEO editor Nikki Brown. The cover is also easy to remove and wash.” The cover has a zippered closure and is textured for added style.

Fill material: Memory foam and down alternative | Machine-washable cover: Yes | Dimensions: 54 x 20 in.

As evidenced by our list, body pillows come in different shapes and sizes and have different firmness levels. Figuring out the best for you comes down to several factors. Here’s what experts suggest keeping in mind: 

• Sleep needs and go-to sleep position: Our experts pointed out that body pillows work well and support those who sleep on their side or are pregnant. But they can also help with various other sleep issues and concerns. “Body pillows may improve the sleep quality for those who snore or have difficulty breathing on their back as it can help them stay on their side reducing the effects gravity has on the tongue and upper airway collapse, thus allowing more airflow during sleep,” says Dr. Valerie Cacho, an integrative sleep physician and women’s sleep expert. Wall adds that those with back and hip pain can use a body pillow for additional support as they sleep.
• Firmness: The more firm a pillow is, the more support it will give your body. As for how much support you need, it depends on the area of the body you’re focused on. If you place the body pillow between your knees, you’ll want it to be on the firmer side so it doesn’t collapse under the weight of your legs. If you need it to support your neck, you’ll want something a little less firm, so it is malleable enough to squeeze between your head and shoulders.
• Breathability: Body pillows tend to be nestled close to your body throughout the night. So, you want something made of breathable materials that allow air to flow through, otherwise, you may overheat, says Wall. 

At NBC Select, we work with experts with specialized knowledge and authority based on relevant training and/or experience. We also ensure all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest.

Bethany Heitman is a contributor at NBC Select and a journalist who regularly covers topics like beauty, home and lifestyle. For this story, she interviewed three sleep experts. 

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Source: | This article originally belongs to Nbcnews.com