Keep Your Spine Aligned
In order to prevent or reduce back pain, its important to make sure your spine remains aligned to its natural curve as you sleep. When sleeping on your side, your hips can rotate to either side, thus throwing your spine out of whack.
If you believe this may be happening to you, try sleeping with a pillow between your knees. This will help keep your legs directly on top of one another, your hips squared, and your spine aligned. For more tips, take a look at our steps on how to properly sleep on your side.
Is A Firm Pillow Good For You
Firm pillows are typically recommended for sleepers interested in ample neck and head support. The pillows ability to hold its structure helps keep the head in line with the chest and back, promoting healthy spinal alignment. Good sleep posture is essential because it reduces back and neck strain, minimizes pressure points, and helps the muscles relax more completely.
Although firm pillows typically provide more support, they might not be the right firmness level for your needs. To determine your ideal firmness, consider your body weight, head size, sleeping position, and preferences.
How Thick Should A Sleeping Pillow Be
It should not be too high or too low for the pillow to tilt its head too far forward or too low to extend its neck. To provide adequate support, the pillow should be approximately 3 to 6 inches thick.
How To Find The Perfect Pillow For You
If you sleep on your stomach, it is recommended that the pillow be level with the chest. If you are a back sleeper, place the pillow behind your lower back. If youre looking for a pillow, make sure to measure the distance between your lower back and the ground. The pillow should be at least 16 from the ground. The height of the pillow should be adjusted by pulling it up or down if it is too high. If your pillow is too low, adjust the width by pushing it to the left or right side.
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Back Sleepers And Pillow Firmness
Back sleepers dont usually have trouble achieving optimal spinal alignment. A medium firm pillow provides just the right amount of cushion and support to keep back sleepers comfortable.
Many brands provide a moderate firmness option for their most popular pillow models. But not everyones head or body is the same size, and different back sleepers require different levels of loft or thickness. Back sleepers should consider looking for a medium firm pillow with an adjustable loft.
How To Sleep On Your Side
As you now know, side-sleeping has many benefits. But if youre a back or stomach sleeper, it can be difficult to shake up your habits.
Need some help? Here are a few tips to follow if you want to join the side sleeper club.
- Opt for a medium-firm mattress that offers a good balance of comfort and support, such as one of the best mattresses for side sleepers.
- Find a pillow that helps you maintain a neutral alignment. Again, when youre side-sleeping, you want to ensure your ears line up with your shoulders.
- When resting on your side, place your arms and hands beneath your shoulders.
- If you suffer from joint pain, place a pillow between your knees.
- Lift your knees toward your chest to alleviate back pain.
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Coop Home Goods Premium Adjustable Loft Pillow
Price: $
Customer rating: 4 out of 5 stars
Many people are mostly side sleepers who also sleep on their backs or stomachs at varying points during the night. If thats you, you might appreciate that this pillow lets you choose the amount of fill youre most comfortable with, allowing you to individualize firmness and height.
It comes stuffed with the amount of fill recommended for side sleepers. It also comes with an extra 1/2-pound bag of hypoallergenic memory foam fill, so you can tailor the pillows loft to whats comfortable for you. You can easily adjust this pillow to accommodate a combination of sleeping positions. This makes it a good choice for stomach sleepers as well.
Its CertiPUR-US and Greenguard Gold certified, meaning it contains no toxins or harmful chemicals. Its also vegan and cruelty-free.
It has a removable outer cover thats easy to machine wash. Plus, it comes with a 5-year warranty.
The Best Firm Pillows For 2022
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Pillows come in a variety of feels, which is why most of us have a favorite one we sleep on. However, what you consider a comfortable pillow might not be ideal for someone else. The firmness of a pillow reflects how soft or hard it feels, and some pillows may complement certain sleep styles more than others.
While there are many firmness options available to shoppers, firm pillows are often considered the best for spine alignment if youre a back or side sleeper. Well review some of the best firm pillows and help you know what to look for in the buyers guide further below.
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What Type Of Bed Is Best For Side And Stomach Sleepers
There is no definitive answer when it comes to what type of bed is best for side and stomach sleepers. Some people find that firmer mattresses provide the best support for their body, while others prefer a softer mattress for added comfort. Ultimately, it is important to find a mattress that provides the right level of support and comfort for your specific needs.
For the best sleeping position, both the side and stomach sleeping positions are best suited to mattress characteristics. When sleeping side by side, it is critical to select a mattress that contouring your shoulders, lower back, and hips to help you maintain good spinal alignment. Softer mattresses may not provide as much support as firmer mattresses, and pressure relief may not be as effective on firmer mattresses. Most mattress brands provide a 10-year or longer warranty, depending on the type of mattress. Talalay latex foam is held over individually wrapped coils for medium-firm support and pressure relief. Because latex sleeps cooler than memory foam, Saatva mattresses are ideal for those who prefer to sleep while overheating. Nest Beddings Love mattress provides cooling comfort throughout the night.
What Kind Of Pillow Should A Side Sleeper Use
Jessalynn Adam, M.D., a physical medicine and rehabilitation physician at Baltimores Mercy Medical Center, suggests using a thicker pillow to keep your head and neck aligned if you sleep on your side. This can be achieved with any fill, including memory foam, down or cotton. So, consider your other sleep preferences: Do you love the contouring feel of memory foam? The luxe loftiness of down? How about a cooling sensation when your head hits the pillow? Considering these factors will help you make your final decision.
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What Makes The Tuft & Needle Pillow Stand Out
- It doesnt sag overnight. The Tuft & Needles foam construction allows it to keep its shape overnight. This is important for people with neck pain who rely on a pillow that keeps its shape and proper loft.
- It has a responsive feel. While it is made of foam, this pillow still has some bounce to it. You shouldnt feel stuck when moving around on the Tuft & Needle.
- Its priced at an excellent value. Its Standard price is $85 and its King price is $105 without discounts.
What Pillow Is Best For Side Sleepers With Neck Pain
Neck pain is usually the result of your pillow being too soft, so make sure to stick to medium to medium-firm models. Those that are too soft would let your head sink, throwing the spine out of alignment and causing you to wake up with a stiff neck. You should also make sure your pillow isnt too thin or too tall.
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Kally Sleep Ultimate Side Sleeper Pillow: The Best Soft Pillow For Side Sleepers
Price: £35 | Buy now from Kally Sleep
This hollowfibre pillow from sleep specialists Kally manages to be soft and supportive at the same time, thanks to an innovative box design that’ll have other pillow makers wishing they’d thought of it first.
The Kally Side Sleeper pillow has that wonderful hotel-quality softness, but its walled shape is more supportive for your shoulder and neck than a standard soft pillow, making it comfy to fall asleep on and great for preventing joint pain. It has a really luxurious feel thanks to its bouncy hollowfibre filling, which is treated to protect against allergens and bacteria, and it doesn’t get clammy.
Despite being an unusual shape the pillow is a standard size, so you can adorn it with your favourite pillowcase. It comes with a removable cover made from breathable poly-cotton. Like the cover, the pillow itself can be machine washed at 40C, so you can potentially use it for years longer than a cheap standard pillow and the structured design helps ensure it doesn’t lose its supportive shape. Kally also offers a 14-night “sleep trial” on selected products, to customers ordering direct from its online store. During this time, you can return your pillow if you’re not happy with it.
Key features – Filling: Hollowfibre Cover: Cotton Size: 70cm x 40cm
Price: From £16 |
Key features Filling: Recycled polyester Eco Comfort Fibres Cover: 98% Polyester, 2% Elastine Size: 74 x 45cm
Price: £109 | Buy now from Tempur
Price: £37 |
Who Will Use The Side Sleeper Pillow
Before you buy, you also need to consider who will be using the pillow and their unique needs. For instance, a pregnant woman is almost always going to prefer sleeping on her side. She would likely require a pregnancy pillow thats slightly different than a regular side sleeper.
Pregnant women could take advantage of full-body pillows as they are capable of providing them with good support. Not every regular person would need one of these, though.
At the same time, the pillow should complement the users preferences. For example, fans of pillows with a luxurious feel would be better off with a latex pillow, or if contouring is the top priority, a regular memory foam pillow would be ideal.
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Why Trust The Spruce
This article was written by Cristina Sanza, a lifestyle writer specializing in home products and organization hacks. She reviews the latest and greatest home products for The Spruce. Her work has been featured on Bustle, Ranker, Inside The Magic, and Upright Citizens Brigade. For this list, she used insights from product testers, who slept on each pillow for weeks, evaluating the durability, softness, and comfort of each.
For additional background on pillows, we spoke to Dr. Samantha March-Howard, doctor of chiropractic at 100% Chiropractic office in Dunwoody, Georgia, as well as Robert Hayden, DC, chiropractor and spokesperson for the American Chiropractic Association. Additional reporting was done by Ashley Abramson, a writer whose work has appeared in MyDomaine, the New York Times, Washington Post, Allure, InStyle, and more.
Why Should You Use A Different Pillow As A Side Sleeper
Many people focus on price when choosing a pillow.
But sometimes it helps to be intentional and a bit more technical when choosing a pillow.
After all, your sleeping position dictates both your required pillow thickness and firmness level.
We’d add that your build and body size also play a role.
If you’re a petite back sleeper, you’ll need a very different pillow than your average larger-build side sleeper.
We’d avoid stomach sleeping altogether as it’s terrible for your neck.
Back sleepers are in luck – as long as their pillow is comfortable and doesn’t strain their neck, they should wake up quite happy.
But side sleepers frequently feel neck, shoulder, and back pain upon waking.
This is primarily because their pillow isn’t keeping the upper spine in alignment.
They need a very supportive pillow.
Side sleepers should always choose a pillow that aligns the neck and spine, keeping everything in a neutral position.
But how exactly do you do this?
Well, read on – we cover all the nitty-gritty in the next section!
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A Side Sleeper Pillow That Checks All The Boxes
Layla
Fill: Shredded memory foam, kapok fibers | Trial period: 120-night trial period | Adjustable: Yes
In a nutshell, the Layla kapok has it all: softness and support, sustainability, adjustability, washability, hygienic and cooling features, and of course, great customer reviews. Its stuffed with a blend of kapok fibersa responsibly-sourced, natural plant material with a down-like feeland body-molding memory foam for a mix of cushiness and support. The cover is infused with copper, known for its hygienic and cooling properties and the fill can be removed or added to customize your comfort level. According to Layla, its the only pillow youll ever need, and thousands of 5-star reviewers agree.
What the reviews say: Without doubt, the most comfortable pillow I’ve ever used, says one buyer. I love the fact that I can remove or add the filling as needed. Somehow it manages to be soft, firm and cozy at the same time. It’s also malleableyou can press it into a shape that it will retain until you change it.
Best Pillows For Neck And Shoulder Pain
One common type of pillow for neck and shoulder pain is a contoured pillow. These pillows have a curved shape that helps to support the neck and prevent the head from falling forward. Other types of pillows that may be helpful for neck and shoulder pain include memory foam pillows and water-filled pillows. Memory foam pillows conform to the shape of the head and neck, providing support and alleviating pressure points. Water-filled pillows can be adjusted to provide the perfect amount of support and can be helpful for those with neck pain that is aggravated by heat or humidity.
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How Should You Position Your Pillow As A Side Sleeper
How you position yourself and your pillow is just as important as which one you buy. If you sleep on your side, it’s best to keep a firm pillow under your head with your ears in line with your shoulders. Avoid tilting your chin down towards your neck. You can also sleep with a pillow between your knees to create better alignment in your spine.
What Material Should I Consider For The Best Pillow For Side Sleepers Uk
Different pillow materials have different characteristics and that is why all of them are more or less used for making pillows. An important note not to forget even you might have the best rated pillow for side sleepers, the same pillow might not be that comfortable for other people even they sleep in the same sleep position. So, we have to consider the personal preferences. However, a material of pillow is a crucial factor when shopping for a pillow.
There are natural and synthetic materials, different in firmness, how they react to heat, breathability and other characteristics. Memory foam is the most commonly used synthetic material, while of the natural materials feathers, down, buckwheat and latex are used the most. One property that is crucial, especially for sleepers with allergies is being a hypoallergenic. When you have hypoallergenic pillow, you can forget dust mites as the dust mites wont welcome in hypoallergenic environment.
For side sleepers, all the mentioned materials can be suitable, so the choice will depend more on whether you want a cooling pillow, what kind of bounce rate you want and the like. Also, it should be noted that these are fill materials, and that cotton and other breathable materials that will not irritate the skin are mostly used for the cover. That is exactly what the most appropriate pillow for side sleepers UK should feel like!
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What To Consider When Purchasing A Firm Pillow
To find the right pillow, youll need to take into account a wide range of factors, such as sleep position, loft, and support.
Sleep PositionSleep position refers to sleeping on your back, your side, your stomach, or a combination of those three. Your preferred sleep position has a significant impact on how much pressure you exert on your pillow and what parts of your head and neck have contact with it. Thats why its important to consider your favorite sleep position when choosing a firm pillow. For example, side sleepers tend to need firm support, while stomach sleepers usually prefer a softer pillow.
LoftLoft describes the thickness of a pillow. Together, loft and firmness are two of the most crucial factors that determine a pillows relative comfort. Pillows typically have either a low loft , a medium loft , or a high loft . When choosing a loft, remember that your pillows loft will compress when you lie down. However, the firmer your pillow is, the less it compresses under your weight.
SupportSupport refers to how well a pillow can bear the weight of your head without flattening. This is an important quality for maintaining proper spinal alignment and avoiding neck pain. Generally, firm pillows offer more support.
Quality MaterialsHigher-quality materials means better performance and durability. To get the most from your firm pillow, choose the highest quality material that fits within your budget.
