The 7 Best TMJ Pillows, Per Reviews And Editors

Aug 06, 2023

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Finding TMJ relief might be as easy as switching up your pillow.

Sleeping is hard. It really shouldn’t be, but if all the Ambien and melatonin and “BEST PILLOW IN THE WORLD!” infomercials are any indication, it seems we humans still haven’t mastered it. It’s no surprise. Most of us are super stressed and staring at our phones and Netflix for three hours before we crawl into bed every night. But, if you’re one of the millions of Americans suffering from TMJ, finding a good night’s sleep can be even more elusive.

Shop the best TMJ pillows, below

TMJ—technically TMD (more on that below)—is the most commonly used phrase to refer to pain or discomfort in the temporomandibular joints on the sides of the head (like your jaws). It’s actually a catch-all term that includes: Disorders of the TMJ, disorders of the chewing muscles, or headaches that result from either of the other two. Because your two TMJs are the most used joints in your body, they’re kind of a big deal. At best, living with TMD is uncomfortable; at worst, it can make simple things, like chewing, talking, and even sleeping next to impossible.

There’s a long list of possible fixes, and the one that’s best for you might not work for someone else. “Curing” your own TMJ issues can take time and a little trial and error. Sometimes, it goes away on its own, but it can also be a lifelong battle for some. While not scientifically backed, there is anecdotal evidence that even something as simple as changing your pillow can help. We spoke with Carleara Weiss, Ph.D., MS, RN, a sleep expert who specializes in sleep and circadian rhythms, who advised that “people with TMJ should look for pillows with ergonomic cervical support that will provide optimal alignment for the neck and jaw and alleviate tension in those areas.”

We were determined to find out, so our team combed through customer reviews of more than a dozen options. These are our picks for the seven best TMJ pillows worth buying in 2023.

Tempur-Pedic is still one of our favorite brands for premium, ultra-supportive sleep tech. Its mattresses are among the best in the world, but its sleep accessories are too. Case in point: The Tempur-Neck Pillow. It’s a sturdy block of Tempur-Pedic foam designed to be ergonomic and comfortably align your entire body while you sleep. Unlike softer materials like down and down alternatives, the foam retains its shape no matter how or how long you sleep on it. It’s also available in three sizes—Small, Medium, and Large—so you can grab the best size for your body shape and preferred sleep position.

Dr. Weiss expertly recommends this TMJ-friendly pillow. Unlike traditional pillows, the Tempur-Neck Pillow features a contoured design that our sleep testers loved. We found the extra-firm Tempur material perfectly cradled our head and neck, making it a big win among our back and side sleepers, even those who don’t suffer from TMJ or TMD. The two TMJ sufferers among us gave it two big, well-rested thumbs up, though.

There’s no getting around the fact that Tempur-Pedic anything is expensive. With some of its best memory foam mattresses priced at more than $3,000, it’s no surprise that some of its best pillows are north of $100 per pillow. But, if you suffer from TMD and you’re looking for the best TMJ pillow to alleviate that pain and discomfort, this is our go-to pick for 2023.

Rave Review: “I've had neck pain and facial pain due to TMJ issues for years. A massage therapist recommended this pillow to me. I didn't think buying a new pillow would solve all my problems, but I was desperate enough to try it out. [T]hings imperceptibly improved until one day I woke up and went about my day and realized my neck pain was gone! It was amazing!”

Finding the right pillow can be especially tough for side-sleeping TMJ sufferers. This option from PureComfort makes things a little easier with a height-adjustable design. It’s delivered with three foam inserts that can be added or removed as necessary to find the right height for you. Like the Tempur-Neck pillow, PureComfort’s features a contoured design to fit the natural curves of your head and neck. It also has built-in ear holes—great for side sleepers and anyone who likes to use headphones or earbuds while they snooze. The company confirms that this memory foam pillow is hypoallergenic and “made without PBDEs, TDCPP, TCEP flame retardants, mercury, lead or other heavy metals, formaldehyde, or phthalates.”

Out of the box, our team loved this pillow’s bamboo rayon cover. It’s luxuriously soft and machine-washable, too. By using the three removable inserts, everyone on our panel found a height that worked for their head and neck shape and preferred sleeping position. The TMJ sufferers among us loved this, too, with one editor noting, “I don’t think I’ve ever used a height-adjustable pillow before, but I’m NEVER going back to a regular one. This is seriously a game-changer for me!” Our sleep testers also liked the ear cutouts that made sleeping on our side way more comfortable. We only wish they were a little larger.

Overall, our team liked this pillow, with the adjustable height being its biggest selling point. At roughly $80, it’s a little pricey but still squarely in the midrange of TMJ pillows we tested. If you’re looking to splurge a little but can’t (or don’t want to) splash out on a premium option like the Tempur-Neck above, this is a great alternative.

Rave Review: “This truly did help my TMJ issues - within days. The customer service was exceptional too!”

We love Sleep Number everything: Mattresses, sheets, pillows, and more. Its True Temp Pillow is available in three flavors—Classic, Contour, and Ultimate. The second and third are designed to cradle the natural curves of your head and neck for a more supportive night’s sleep that some users claim seriously helps with their TMJ. The Ultimate is like the Contour but adds height adjustability with removable foam inserts like the PureComfort above.

Our team opted for the middle-of-the-road Contour option and found that it provided great support for most of our side sleepers. The height, curve, and contour were all just about perfect for a variety of head and neck shapes and sizes. We unanimously loved the cover, too. It’s made with 37.5 Technology—the same kind used in high-end athleisure apparel for its incredible ability to remove heat and moisture, so you sleep cooler and drier. Not surprisingly, it was the best cooling TMJ pillow in this year’s roundup.

At $130, the Contour True Temp Pillow is one of the priciest we tested this year, and the 1-year limited warranty is weak compared to others in our roundup. Still, we think it’s worth the splurge, thanks to its perfect height, cool-to-the-touch feel, unbeatable cooling tech, and, of course, the ability to alleviate head and jaw pain in both of our TMJ sufferers. If you’re looking for an adjustable height option, the Ultimate True Temp Pillow is available for $20 more. Bonus: Sleep Number offers a 100-night return or exchange policy, so it’s truly risk-free if you decide it’s not for you.

Rave Review: “Love the contour of the pillow … took away my neck pain, and the temperature control helped me since I always sleep hot! Excellent pillow!”

Another Dr. Weiss-recommended option, the ZAMAT Adjustable Cervical Memory Foam Pillow can potentially offer relief for TMJ. The ergonomic, butterfly-shaped design is distinct from traditional pillows, as it’s specifically designed to support the head and neck. The brand also promises that it promotes blood circulation, and the adjustable height is great for any sleep position: Back, side, or stomach.

The odd shape of this pillow left some on our sleep test panel a little unsure. But, the combination of the shape and the firm memory foam proved to provide excellent support. Every tester among us, from short to tall, was happy with the way this pillow aligned our heads, necks, and spines. We also liked that it’s made with a breathable pillowcase, which worked to keep us much cooler throughout the night. The memory foam was surprisingly odorless, too—a rarity for most foam pillows.

At around $80 (closer to $65 on sale), this pillow isn’t the cheapest in our roundup, but it’s a worthwhile upgrade that we think justifies “splurging” a little. Our team unanimously agreed that it provided firm cervical support, almost on par with the most premium TMJ pillows we tested from TempurPedic and Sleep Number. Plus, if you purchase more than one directly through Zamat, you can save up to $30, making this an incredible value.

Rave Review: “I have neck pain and TMJ jaw issues and this pillow is a lifesaver. My head rests nicely on the pillow and provides so much comfort and support.”

Like ZAMAT’s Adjustable Cervical Memory Foam Pillow above, this option from Misiki features a similar, butterfly shape, a firm, supportive memory foam fill, and a height-adjustable design that makes it versatile enough to work with any sleep style or position. With roughly 4,000 five-star reviews, it’s among the best-rated TMJ-friendly pillows on Amazon, with an “Amazon’s Choice” badge to prove it.

Another Dr. Weiss-approved pillow, the Misiki Cervical Memory Foam Pillow was a win among our panelists, too. Most found it to be just as supportive as the ZAMAT alternative, and it accommodated back, side, and stomach sleepers equally. Our most serious TMJ sufferer liked the slightly softer construction of this pillow over the ZAMAT, however, noting, “It has a little more give, which seemed to be more forgiving on my neck. I didn’t feel like I was grinding my teeth in the night, either.” While we noted a slight chemical odor straight out of the packaging, it was more tolerable than most memory foam pillows we’ve tested (for TMJ or otherwise). It also dissipated quickly within the first 24 hours.

With a regular price under $60, this is one of the most affordable TMJ pillows we tested this year. It’s virtually identical to many of the butterfly-shaped cervical pillows we tested. But we found it to be better constructed, more supportive, and virtually odor-free. Some Amazon reviewers noted that the warranty policy isn’t clear and warranty claims were never honored. Still, if you’re looking for one of the most wallet-friendly pillow solutions to your TMJ woes, this model is definitely worth a look.

Rave Review: “I read that my sleeping position could cause TMJ to flare up so I started looking for pillows. Thankfully with this pillow and a heating pad right before bed, I’ve been able to sleep through the night and my jaw pain is getting back to a manageable level.”

In our research for this roundup of the best TMJ pillows, nearly all of the best options relied on a memory foam construction. If you’re an allergy sufferer or someone who is particularly sensitive to chemicals (especially in something you’ll be nuzzling your face against for eight hours a day), consider an all-natural option. Beans72’s Organic Buckwheat Pillow features a 100% organic construction that’s filled with organic buckwheat hulls and wrapped in an unbleached cotton shell. Unlike memory foam, the shells can be easily pushed around and molded to your sleep preference.

While our team loved many of the memory foam TMJ pillows we tested, we were pleasantly surprised to test something altogether different. Every one of our panelists—back, side, and stomach sleepers alike—all loved sleeping on this pillow. Although the idea of snoozing on a pile of buckwheat hulls might sound strange, we found it to be incredibly comfortable, especially because the fill can be removed or added to suit your comfort level. We were also able to easily shape the pillow when we first got into bed and throughout the night—an especially nice feature for the hybrid sleepers among us who tend to toss and turn from side to stomach, for example. Plus: No funky chemical odors to contend with.

For a memory foam alternative, our panelists agreed that nothing else came close to this buckwheat pillow. The super eco- and health-conscious among us (frankly, all of us) loved the idea of a chemical-free option. We were all pleasantly surprised at how comfortable this was for both TMJ and non-TMJ sufferers. Plus, the $80 is surprisingly affordable and right in the midrange of the other TMJ pillows we tested this year.

Rave Review: “Laying on my pillow right now as I type this, and my neck is perfectly supported! I have had neck and TMJ problems for 10 years, and this pillow is a godsend.”

Sometimes, simpler is better. If you’re looking for a basic pillow option without the premium memory foam or an all-natural plant husk fill, this model from UTTU is a solid alternative. It’s modeled after TempurPedic’s (significantly) pricier Neck Pillow with a contoured design to cradle your head and neck in perfect alignment with your spine. It’s not fancy, but it is extremely well-priced, and thousands of Amazon reviewers swear by it, especially for TMJ relief.

Our first impression of this pillow was a strong chemical odor straight out of the Amazon box. In fact, we found this to be the smelliest of the pillows we tested this year. However, we found that airing it out in a garage for two to three days remedied the problem. That gripe aside, this pillow delivered on its promise to help with TMJ. One of our testers said, “This isn’t the absolute best pillow I’ve slept on, but I would definitely get $30 of relief out of it. I’d buy it just based on the price alone.” Our editors and writers all found it to be surprisingly breathable and cooling, especially for a memory foam pillow.

UTTU sidesteps many of the features of more premium pillows with this no-nonsense, affordable option. It’s not the best or the most value-minded, but it is the simplest TMJ pillow we tested this year, and there’s something to be said for that simplicity. Plus, while many cervical pillows are only available in Standard/Queen sizes, this pillow is also available as a King option.

Rave Review: “I recently started physical therapy on my neck and jaw for TMJ, and my therapist recommended a pillow with some sort of neck bridge for more neck support. How on earth is this pillow is so cheap? It's so comfortable, is the perfect height for a side sleeper and just enough neck support. I'm obsessed and most likely tossing my expensive pillow collection.”

While “TMJ” is commonly used to describe the disorder, it technically refers to the joint itself—the temporomandibular joint—rather than the affliction. It’s the joint that allows for jaw movement, and it’s the most used joint in the human body. So, it’s no surprise then that any issues with it can cause everything from mild jaw discomfort to extreme headaches and sleeplessness.

Disorders of the TMJ are known as temporomandibular disorders or TMDs. The NIH describes them as “a group of more than 30 conditions that cause pain and dysfunction in the jaw joint and muscles that control jaw movement.” Humans have two TMJs—one on either side of the jaw. They’re easy to find: Just place your fingers in front of your ear canal and move your jaw. You should feel a bump or ridge protrude from your face under your fingers.

Dr. Weiss explains that “TMJ (temporomandibular joint) disorder is caused by various factors that can cause TMJ, such as genetics, bruxism (grinding the teeth), anxiety, arthritis, or injury.” She goes on to say, “It can lead to pain and discomfort that may be temporary or chronic.”

Popping or clicking from either TMJ is common in many adults. As long as there is no accompanying pain, this is normal and does not require treatment. However, if you experience any of these symptoms, it may be worth a call to your physician:

Finding the best TMJ pillow is a great place to start. Assuming you don’t want to try medication first, Dr. Weiss suggests a holistic approach: “For those seeking non-pharmacological treatments, I recommend using a tailored occlusion appliance, also known as a night guard, custom-made by a dentist. In addition, jaw muscle exercises are a good source of pain relief. Lastly, because TMJ may be associated with anxiety and stress, I would recommend seeking counseling to address issues that may be causing TMJ.”

Can pillows help with TMJ?

The short answer is: Maybe. The truth is that there isn’t a lot of science-based evidence or research on the effectiveness of pillows as a remedy for TMJ. There is plenty of anecdotal evidence, however, and some of our staff agree. It makes sense when you consider that a V-shaped pillow can help while sleeping on your side to focus most of the force on the back of your head instead of on your jaw.

Are wedge pillows good for TMJ?

Some TMJ sufferers believe so. Here again, it makes sense because sleeping on your back with a wedge pillow helps to align your head, neck, shoulders, and back. This can relieve pressure on your back and relax your jaw joints, which can ultimately help with TMJ.

Do mouthguards help TMJ?

As Dr. Weiss suggests, wearing a dental guard at night can help properly align your jaw while you sleep. This can relieve stress and pressure on the joint, which can help with TMJ. It’s best to talk to your dentist about a custom-fitted guard, however, as over-the-counter guards will not properly align your jaw.

Our on-staff TMJ sufferers tested over a dozen pillows designed to help with, among other things, TMJ (temporomandibular joint) pain. They tested pillows from premium brands like Tempur-Pedic and lesser-known, budget-friendly alternatives with great reviews that we found on Amazon. In the end, we spent several hundred nights testing out these pillows and narrowed down our picks to the seven above—the best TMJ pillows of 2023.

Pillows

Pillows for Neck Pain | Pillows for Back Pain | Memory Foam Pillows | Hypoallergenic Pillows | Pillows for Side Sleepers | Pillows for Stomach Sleepers | Cooling Pillows

Mattresses

Mattresses on Amazon | Mattresses for Sex | Mattresses for Back Pain | Mattresses for Side Sleepers

Mike Richard has traveled the world since 2008. He's kayaked in Antarctica, tracked endangered African wild dogs in South Africa, and survived a near-miss great white shark attack in Mexico. His travel advice has appeared on the websites for Forbes, Travel + Leisure, CNET, and National Geographic. He loves the great outdoors and good bourbon, and (usually) calls Tulsa, Oklahoma home. Mike also enjoys speaking in the third person.

Jacqueline Andriakos is the Executive Health & Fitness Director at Women's Health, where she oversees all health and fitness content across WomensHealthMag.com and the print magazine. She has more than five years of experience writing and editing in the wellness space and has contributed to national publications including TIME, Self.com, Health, Real Simple, and People. Jacqueline is also certified in personal training by the National Academy of Sports Medicine (NASM).

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