Consider A Separate Neck Roll For Extra Support
According to Tal, back sleepers who suffer from neck pain may need extra support beyond what most standard shaped pillows can provide. If you suffer from neck pain you may want to consider a contour pillow that has built-in support at the bottom. If so, you should make sure that the contour is the right size and keeps your head, neck and spine aligned. Alternatively, a separate supportive neck roll pillow can also work to help prevent neck pain, and is easier to try out along with another pillow you like.
What Pillow Firmness Is Best For Back Sleepers
A firmer pillow may be better for back sleepers, as it will help keep the head and neck in alignment with the spine that’s why we have many medium-firm back pillows in our range, ensuring that there’s an option for everyone.
Conversely, a softer pillow may be better for stomach sleepers, as it will provide more support for the head and neck and prevent them from becoming uncomfortable while resting. Those who sleep on their side may also find that a medium-firm pillow works best, providing adequate support without being too hard or soft.
Ultimately, its a personal decision, and there isn’t one perfect back sleeper pillow for everyone. However, by considering your sleep position and preferences, you can narrow down the options and find a pillow that works best for you. Once you have found a comfortable and supportive pillow, you can enjoy a good nights sleep and wake up feeling well-rested, refreshed and rejuvenated.
What To Look For In A Pillow For Stomach Sleeping
If you sleep on your stomach, try looking for pillows that:
- Provide medium-firm support: Its important to choose a pillow thats relatively flat and doesnt exceed 3.5 inches in height. For many stomach sleepers, less is more. You may find your most perfect pillow only raises your head around 2 inches.
- Are good quality: No matter your budget, remember that pillows are not meant to last for years. Even the highest quality pillow will eventually start to sag or become stained.
- Can be cleaned easily: You also want to avoid sleeping on an old pillow that has become contaminated with allergens, mold, or dust mites. Using a pillow protector can help prolong the life of your pillow.
- Are nontoxic: Pillows are made from a wide range of fills and coverings. Some may contain chemical toxins you want to avoid. If youre looking for a more sustainable pillow, choose one thats made from organic or vegan materials. Any pillow that comes with a CertiPUR-US or Greenguard Gold guarantee is toxin-free.
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Best Pillow For Stomach Sleepers
Soft but not too thin, the Parachute Down-Alternative Pillow has the perfect loft for stomach sleepers who want just a bit of cushion.
- Fill: Superfine microfiber
- Hypoallergenic: Yes
- Sizes available: Standard and king
- Care instructions: Dry clean or machine wash cool on a delicate cycle using mild, liquid laundry detergent. Tumble dry low with wool dryer balls.
- Who it’s best for: Stomach sleepers
Pros: Soft and pillowy, made from hypoallergenic down alternative, folds easily for added support when lying on your side or back, stays cool, 60-day return window
Cons: Needs to be fluffed regularly to retain its shape, doesn’t offer enough support for sleepers who spend the majority of the night on their back or side and therefore not the best choice for guest bedrooms, fill cannot be adjusted
Stomach sleepers generally require the least amount of pillow support since your head and spine are already pretty close to alignment when lying on your stomach. Most stomach sleepers would benefit from a soft pillow with just a bit of loft, and for that, the Parachute Down-Alternative Pillow is our top choice.
This is the only pillow that received high marks for comfort from my husband, who is an avowed stomach sleeper and finds most pillows too lofty. The Parachute pillow elevates his head just enough to alleviate any neck strain, and the sateen cotton encasement keeps the pillow remarkably cool all night long, ideal for those, like him, who run hot.
Wondersleep Premium Adjustable Loft Pillows
- Fill: memory foam
Key features: The WonderSleep Premium pillow is fully adjustable and designed to improve your sleeping posture. Filled with 100 percent shredded memory foam and wrapped in a breathable cover, the WonderSleep puts you in control of the firmness. For a firmer pillow, simply add foam. To decrease the firmness, remove the foam filling until you find the right support for your back and neck.
It also comes with stay-cool material and a breathable cover that helps keep you cool. Plus, you get two pillows, which makes the WonderSleep an affordable option for couples.
Considerations: The pillows tend to have an odor, so be prepared to let them breathe before using.
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How Should I Sleep To Avoid Neck Pain
To avoid neck pain, its best to sleep on your back or your side. Your head and neck should be on your pillow, while your shoulders remain slightly below it. Your head should also be parallel to the mattress, rather than tilted at an angle. Alignment is key: You want your ears, shoulders and hips to be in a straight line. Any gaps in between the mattress and your body should be filled with a pillow to reduce excess stress. Youll want to avoid overly high pillows, which is why an adjustable option like the Nest Bedding Easy Breather Pillow can be such a great choice. If you sleep on your side, putting a pillow between your knees can be a great way to minimize pain.
Best Down & Feather: Snuggledown Goose Feather & Down
Surprisingly affordable, this one can offer you everything the same as other, much more expensive feather and down pillows.
When you check Snuggledown Goose Feather & Down pillow you will first notice the price. It costs as budget models, and you get 85% goose feather and 15% goose down natural filling. Soft cotton cover further enhances night’s sleep.
We were really thrilled after testing this pillow as we didnt expect to be able to find high quality natural pillow in the UK market in this price range. Cover is not removable, but the entire pillow is washable and dryer friendly, so allergy sufferers do not need to worry.
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You cannot remove just the cover.
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Best Value: Panda Memory Foam Bamboo Pillow
It is impossible to find a better pillow in this price range than the Panda Bamboo pillow.
When we talk about Panda Memory Foam Bamboo pillow, we can’t hide our enthusiasm. It was a very serious competitor to the Simba Hybrid pillow to win in the BEST OVERALL category, but due to the affordable price we decided to give it the title of BEST VALUE.
Breathable cover made from ethically sourced organic bamboo in combination with 3rd generation memory foam core make this product suitable for back sleepers, but also side sleepers, hot sleepers, allergy sufferers, as well as many others.
Cover is removable and machine washable at 40 degrees C. This is probably the only pillow on the UK market that comes with a 10 year guarantee.
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due to bamboo, as well as memory foam, there might be some off gassing.
Find The Right Mattress
Back sleepers dont just need the right pillow they also need a mattress that supports their sleeping position.
In general, avoid a mattress that is too soft or firm, especially if you are prone to low back pain. The ideal mattress will provide a medium level of firmness to keep your body in a supported position.
If possible, seek recommendations from a sleep or mattress expert who can help you choose a mattress with the right firmness and pressure points.
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How Often Should I Wash My Pillow
Typical recommendations range from every three to six months, though not every pillow can be washed. We recommend following manufacturer instructions for how to best care for and clean your pillow.
The National Sleep Foundation and Robbins both recommend adding a pillow protector in addition to a pillowcase. Many of our top picks come with a protector.
You should also fluff your pillows daily. Taking care of your pillow not only extends its life and helps you sleep better but can also ease allergies.
Back Sleeper Guide: How To Embrace The Best Sleep Position
Craving a better nights sleep? You might want to consider becoming a back sleeper.
Side sleepers and stomach sleepers, listen up: Sleeping on your back is one of the best positions for good spinal alignment. However, only 10% of people report sleeping with their backs flat against the bed.
With supportive pillows and mattresses, supine sleepers enjoy many sleep health benefits. If you want to get in on those perks, its completely possible to make this position your default over time.
In this guide, well explain the pros and cons of lying face-up at night and the different types of back sleepers. Then, well show you how to train yourself to sleep on your back and suggest the best mattresses for snoozing in this position.
If you like to doze off on your back, youll need a mattress with the perfect combination of support and comfort. At Casper, we have just the right mattress for you.
Also Check: Will A Soft Mattress Hurt Your Back
I Am A Stomach Sleeper Pillow
- Height: 7 inches
- Considerations: The pillow is machine washable and can be fluffed back to shape after.
If youre craving a soft pillow that isnt too flat, this might be your most comfortable option. It provides medium-firm support while still cushioning your head and neck.
The fill is polyester fiber, and the cover is 100% cotton.
Why Are Thinner Pillows Better For Your Neck
Plush, oversized pillows may be popular among manufacturers, and they are a great option for support. But much thicker pillows are sometimes not the best choice for back or stomach sleepers.
“The goal for any pillow is to allow the spine to maintain a straight, horizontal line as much as possible…without putting a bend in the neck,” says sleep therapist Risa Gabrielle . If the loft of the pillow is too high, it’ll put your neck at an angle leading to back and neck pain.
Savy adds that thin pillows may be better for the neck since “they are less likely to tilt the head and cause neck strain. Additionally, thinner pillows can fill in the neck’s natural curve, offering decent support in that area.”
However, it’s important to note that even with thin pillows, a supportive option that is going to cradle your neck, back, shoulders, and the head is essential, especially to help you avoid aches and pains. That’s why the options above are still supportive, despite being technically flatter than some more plump pillows on the market.
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Pillow Basics For Back Sleepers
Different materials and fills have pros and cons that are important to consider when shopping for your next pillow.
Back sleepers who are on the market for a new pillow should look for a somewhat thin pillow, which can limit stress placed on your neck and keep the head from jutting forward all night. The trick is making sure the pillow is also sufficiently supportive, so your head wont sink in and tilt too far back and strain your shoulders or neck in the other direction.
Some pillows for back sleepers have a curved shape that contours to the neck and head. These are often made of memory foam, which has the added benefit of a longer lifespan than, say, a traditional down pillow, which permanently compresses over time.
Back sleepers should avoid gusseted pillows, which have a panel sewn around the edges to provide more loft, because it will push your head up too much. Look for a medium level of support, with some give but enough density to cradle the head. Pillows that provide sufficient support for back sleepers may be labeled as medium density, or medium-firm.
Lie On The Pillow For At Least 15 Minutes To Get A Good Feel
Susan J. Gordon, Ph.D., research professor at the Flinders University College of Nursing and Health Sciences in Adelaide, Australia, who has studied the effect of pillow types in relation to sleep quality and their effect on waking back and neck pain, recommends lying on a pillow for at least 15 minutes when trying it out. Thats the time it takes for the body to fully settle so youll know whether or not the pillow is right for you.
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How Much Do Pillows Cost
You can find pillows at a range of price points, anywhere from $10 to several hundred dollars. It’s not always the case that you have to spend more to get a good pillow.
Considering how much of our lives we spend sleeping, Robbins recommends thinking of a pillow as an investment that will pay you back in better sleep. Our favorite pillow is entirely customizable and costs about $60, though you can often find it on sale for as little as $40 during the holidays and other sales events.
Riley Home White Down Pillow
- Price point: $$$
- Fill: 750 fill power white down
Key features: If youre looking for a comfortable 100 percent down fill pillow that also offers good neck support, the Riley Home White Down Pillow may just fit the bill.
Available in both plush and firm density, this machine-washable fluffy pillow is filled with down that carries the Responsible Down Standard certification. This means it follows strict standards to ensure humane animal treatment and the highest quality down.
If youre a back sleeper, its recommended that you opt for the plush density. This will allow you to sink into the pillow but still feel support in your neck.
Considerations: This pillow is more expensive than many other back-sleeper pillows, but it does come with a 5-year warranty.
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Why Cant I Get Comfortable With Sleeping On My Back
For some people, sleeping on their back provides instant comfort. But for others, it takes time to adjust to this sleeping position.
If you want to sleep on your back but find it difficult to get comfortable, your pillow is the first thing to consider. If it is not designed to support a back sleeper, you may want to invest in a new one.
Your mattress may also be contributing to the discomfort, but this is a more costly replacement, so its a good idea to start with the pillow.
Stomach Sleep Position Needs
Considered the worst natural sleep position you could fall into, if sleeping on your stomach is your unconscious comfort choice, then you should definitely make it as comfortable as possible. The problem with stomach sleeping is that your neck will never be in complete alignment due to having your head turned to one side or the other. As a result, ensuring that your back is in correct posture is incredibly important.
Sleeping without a pillow is the preferable choice, but since most people find this to be uncomfortable, choosing the right pillow for you is vital. A thin and contouring pillow with a low loft would be your best bet, as this will softly cradle your head and give you sufficient neck support.
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What Type Of Pillow Is Best For Side Sleepers With Neck Pain
Comfort, support and proper alignment are crucial, Nagle says, and you want to find a pillow that will meet all of those needs. We like the Eli & Elm Side Sleeper Pillow for its level of firmness and unique shape that tailors to side sleepers. But no matter which pillow you choose, remember to keep your head neutral and your chin straight ahead, and use a pillow thats high enough to make that happen, but not so high that your ears are pushed anywhere near your shoulders.
The Best Pillows For Back Sleepers In Australia
One of the main reasons it is important to have a good back sleeper pillow is that it helps keep your spine aligned. If you are not using a back sleeping pillow that provides enough support, you may find that your head and neck are not in alignment, which can cause pain and discomfort.
Another reason to use a pillow for back sleepers is that it can help reduce snoring. If you are not using a pillow that provides adequate support, you may find that your airway is blocked, which can lead to snoring. A good pillow will help keep your airway open, reducing the amount of snoring you experience.
Firm and medium comfort pillows generally offer the best support for back sleepers.
Here at Mattress & Pillow Science, we offer a range of pillows ideal for back sleepers, including anti-snore pillows from some of the biggest names in bedding. Whether its a memory foam pillow, feather or gel pillow youre after, theres something to suit your preference.
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Caring For And Cleaning Your Pillow
The Leesa Pillow is encased in a machine washable cover, though the foam itself can’t be thrown in the machine.
Experts recommend getting a new pillow every one to two years, depending on the material and a handful of other factors. However, theres plenty you should do in the year or so that you have your pillow to keep it at its best.
Regularly washing your pillows can help prevent the build-up of dust and allergens, and may prolong a pillows lifespan. People with allergies should wash their pillow frequentlyevery four weeks, McKeon says.
Cleanability is another place where material comes into play. Solid foam and down can be great fills for sleeping, but theyre often more difficult to wash than down-alternative and shredded-foam pillows. Still, many pillows come with a washable cover, which helps matters some, but in general its best practice to keep all pillows encased in zippered protective covers and clean the covers frequently.
Consider purchasing a protector made with a tightly woven fabric to prevent dust mite and dust build up in pillows. Microfiber is one option, because the weave is inherently tight given the tiny circumference of the yarn and high-quality microfiber weaves can block allergens. You can also shop for products that advertise allergy and dust mite control qualities. The American Allergy and Asthma Foundation certifies products and can be a good resource for pillow protectors to keep sneezes at bay.
