Back Sleeper? These Are the Best Pillows for You (2023)

FAQs

Which type of pillow is best for back sleepers? ›

Back sleepers tend to prefer medium-loft pillows, which are those that measure between 3 and 5 inches thick. With a medium-loft pillow, most back sleepers will maintain spinal alignment. A supportive pillow will hold your head and neck in place, rather than allow them to sink all the way down to the mattress.

Firmness. Back sleepers should avoid extra-soft or extra-firm pillows. For proper support, back sleepers will want a medium to medium-firm pillow. This should keep the spine aligned properly.

For most people, sleeping without a pillow may make neck pain, back pain, headaches, migraines, and even snoring or other breathing disturbances worse. According to sleep experts, using one to two pillows at most is the best combination for sleeping on your back or your side.

A 2020 study discovered that latex and memory foam are the best pillow materials for neck pain. This is because these materials provide neck support, which can improve sleep quality.

Side and back sleepers usually require a pillow to maintain proper spinal alignment. Side sleeping leaves the largest gap between the head and the pillow. Accordingly, this position tends to require a higher loft pillow to help keep the head, neck, and spine aligned and prevent tension in the shoulders.

Back sleeping may be the best position to maintain spine alignment. We recommend side sleeping since it offers more health benefits, such as reducing pressure on the heart. Side sleeping can also reduce snoring, obstructive sleep apnea, and acid reflux symptoms.

Firm Support — Pillows with a medium firm or firm level of support will serve to keep your head and neck in line with your spine throughout the night. If your pillow is too soft, your head will gradually sink down over the course of your 40 winks, throwing your spine out of neutral alignment (hello, stiff neck).

Most experts recommend replacing pillows every 1 to 2 years. Doing so helps to ensure that you're using pillows that are supportive, clean, and free of allergens.

If you sleep on your back, place a pillow under your knees to help maintain the normal curve of your lower back. You might try a small, rolled towel under the small of your back for additional support. Support your neck with a pillow.

If you're a side sleeper, you do get to use two pillows but they're not both for your head! The best way to align your spine is to have one pillow under your head and one between your knees. In the side sleeping position, the leg you place on top can pull on your spine leading to stress on your lower back and hips.

What is the best sleeping position? ›

Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.

Most hotels' luxury pillows are filled with 100% goose down. I'd sleep here! Goose down is undeniably great pillow filling. Down pillows are durable, moldable, and work reasonably well for all sleep positions.

Only use a cervical pillow if you are a back sleeper – Cervical pillows are designed for back sleepers and will not be effective for side sleepers. Even back sleepers usually do better with a memory foam or hybrid pillow.

What is the best sleeping position for neck pain? Two sleeping positions are easiest on the neck: on your side or on your back. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head.

Wearing socks can help a process called distal vasodilation⁷, which refers to an increase of blood to your hands and feet that reduces your core body temperature⁸ quicker. Increasing blood flow by warming the feet, either through wearing socks to bed or other means, can help you fall asleep quicker⁹.

Best Sleeping Positions for Neck Pain

The best sleeping positions for the neck are on your back or your side. The back in particular is recommended; just make sure to use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head.

This can affect the natural curve of your spine and lead to back pain. Laying on your back for long periods can cause the muscles that support the normal curvature of your back to become fatigued. When you wake up with muscle fatigue, you will experience tight muscles and back pain.

May prevent wrinkles and lines

Back sleeping also helps keep your skin care products on your face and off of the pillowcase. By back sleeping, you avoid face-to-pillow contact and keep the neck straight, preventing the premature development or deepening of wrinkles and lines.

What happens when you sleep on your left side? ›

Sleeping on your left side can help naturally open the airways and make breathing easier. You may also find relief if you rest on your right side, but doctors believe sleeping on your left side to be more effective. It's also the recommended sleeping position for people with sleep apnea.

For example, if you sleep on your side or back you'll likely be more comfortable with a firmer pillow. This will help to lift up your head and support your neck and upper body. This will also maintain your alignment while you sleep. Weight is also a factor.

The fill of a hotel pillow plays a big role in its support, pressure relief, and overall comfort. As already established, fill varies. Some use down and/or real feathers while others utilize microfiber down alternative or polyester. Most hotel pillows feature high-quality fill that makes them supportive and luxurious.

The notch above the sternum is called the suprasternal notch. These two areas should be level when lying on your side. If the philtrum is lying higher than the suprasternal notch then your pillow is too high. If the philtrum is lying lower than the suprasternal notch then your pillow is too low.

At the very least, pillows should undergo a good wash every six months. To ensure that your pillows are consistently in their best, consider washing them "at least every three months—or four times a year," says Sansoni. As for pillowcases, wash them with your bedding, which should be a weekly cleaning routine.

Sweat. We all sweat at night, and over time sweat can seep through your pillowcase and onto your pillow. Eventually, this will cause your pillow to yellow. Sweat stains are the most common reason for pillow yellowing.

A leg pillow can keep your hips from twisting in the night. It can keep your knees neatly stacked on top of each other, preventing awkward spine curvature. This supports the natural alignment of your spine and reduces strain on your hips as you move in your sleep.

Sleeping on your left side to make it easier for blood to flow in and around your heart. Keeping your arms at your sides instead of under or behind your head. Making sure your pillow supports your neck and spine and keeps them neutrally aligned.

If you sleep on your back, a small pillow under the back of your knees will reduce stress on your spine and support the natural curve in your lower back. The pillow for your head should support your head, the natural curve of your neck, and your shoulders.

Sleeping while hugging a pillow is not so much about lacking a significant other, but it's about feeling comforted and secure. Whether we do it subconsciously, or realize we need to hug something in order to fall asleep, cuddling a pillow is completely normal and may not need any reading into.

How can I increase mucus in my head? ›

Simply stack your pillows to lift your head slightly. This can help minimize mucus accumulation in your throat. Avoid using too many pillows, as this could lead to neck pain and discomfort. Just two standard pillows will likely help elevate your head enough.

The rule of thumb for a proper pillow is that it should keep your neck parallel to the mattress, rather than bent down or up. “The most common mistake people make is choosing a pillow that bends your neck forward or to one side,” Dr. Bang says.

Sleeping on your left side is thought to have the most benefits to your overall health. Still, either side can offer benefits in terms of sleep apnea and chronic lower back pain relief. You don't have to stick with one side the entire night. Feel free to start on your left side and see how your body feels.

The same study shows that men are 14% more likely than women to "win" the right side of the bed. In our own unscientific study, however, the numbers were even greater. An overwhelming majority of men (practically 9 in 10) tell us that they all sleep on the right side of the bed.

Poor sleeping positions can put pressure on your spine, causing its natural curve to flatten. This can also cause back strain and uncomfortable pressure on your joints. If you frequently sleep on your stomach, you may experience back pain more regularly.

Back sleepers tend to prefer medium-loft pillows, which are those that measure between 3 and 5 inches thick. With a medium-loft pillow, most back sleepers will maintain spinal alignment. A supportive pillow will hold your head and neck in place, rather than allow them to sink all the way down to the mattress.

Quick look at the best pillows for side and back sleepers

If you're a side sleeper, you may need a thicker, firmer pillow to ensure proper alignment while you sleep. But if you're a back sleeper, you'll likely do well with a medium-loft pillow to keep your neck and shoulders from tilting up or down.

Chosen for Oprah's Favorite Things List, the Jetsetter Mini is always ready for takeoff! The compact, neck-hugging design provides luxury and comfort without taking up your whole carry on bag.

For most people, sleeping without a pillow may make neck pain, back pain, headaches, migraines, and even snoring or other breathing disturbances worse. According to sleep experts, using one to two pillows at most is the best combination for sleeping on your back or your side.

Single bed: one European pillow plus one standard pillow or two standard pillows. One or two decorative cushions at the most. Double/Queen bed: Two European pillows plus two to four standard pillows. A maximum of three decorative cushions.

What pillow Do luxury hotels use? ›

Memory foam is all the rage, but down pillows are still the pillow of choice for many luxury hotel chains. Down isn't for everyone, but some people can't get enough of the melty softness of a down-filled pillow.

Down is generally seen as the luxurious filling choice for pillows, which is why luxury hotels will tend to supply down hotel pillows. The most common type is goose down pillows, although duck down pillows are also a potentially cheaper alternative.

Most experts recommend replacing pillows every 1 to 2 years. Doing so helps to ensure that you're using pillows that are supportive, clean, and free of allergens. It is also important to care for the pillows you use to ensure their longevity. Generally, you'll be able to tell when it's time to replace your pillows.

Back sleeping may be the best position to maintain spine alignment. We recommend side sleeping since it offers more health benefits, such as reducing pressure on the heart. Side sleeping can also reduce snoring, obstructive sleep apnea, and acid reflux symptoms.

It is advisable for back sleepers to use a supportive or wedge pillow that slightly elevates the head and neck without sacrificing too much of the spine's natural curvature. Just make sure not to elevate your head too much, or you'll rest your neck at an uncomfortable angle.

With a higher profile than other contour options, it works well for back sleeping, as some side sleepers reported that the pillow was too soft for adequate support. The top cover layer is made of a cotton blend that should sleep cool.

Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.

If you're a back-sleeper, a medium-firm mattress is a good choice because it prevents the heavier portions of the body from dropping too deep into the mattress, so it limits over-flexion of the spine while still cushioning your shoulders, hips, and lower back.

Sleep positions to avoid if you have a heart condition

Also, many people with heart failure report having trouble breathing in this position. Sleeping on your back can worsen sleep apnea and snoring. You should speak with your doctor before sleeping on your back if you're dealing with any breathing issues.

This can affect the natural curve of your spine and lead to back pain. Laying on your back for long periods can cause the muscles that support the normal curvature of your back to become fatigued. When you wake up with muscle fatigue, you will experience tight muscles and back pain.

What sleeping position is best for your heart? ›

We recommend sleeping on the right side since it may be the key to a healthier heart. Studies suggest it reduces pressure on the heart and stabilizes your blood pressure and heart rate.

Wearing socks can help a process called distal vasodilation⁷, which refers to an increase of blood to your hands and feet that reduces your core body temperature⁸ quicker. Increasing blood flow by warming the feet, either through wearing socks to bed or other means, can help you fall asleep quicker⁹.

What is the best sleeping position for neck pain? Two sleeping positions are easiest on the neck: on your side or on your back. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head.

Putting a pillow between your legs keeps your pelvis neutral and prevents your spine from rotating during the night. Maintaining good alignment can relieve some of the stress from the tissues in your back and may potentially reduce pain caused by a herniated disc or sciatica.

While it might look a little strange, sleeping with a pillow between your knees can be excellent for your sleep health. From back pain relief to better sleep posture, an extra pillow for your legs has tons of benefits for side sleepers. Plus, it's downright comfortable.

Wedge-shaped pillows and even those intended to be used for travel may be able to provide your head and neck with more support than traditional options.