Our sleep cycle defines our health, daily routine, mood, and day. A night of sufficiently good sleep will keep us healthy, spruce us up for our daily activities, keep our mood pleasant, and let us start our day the way we want to.
Lifestyle choices can help or hinder a good night’s sleep. Whether we rough house till late or eat junk food, anything and everything can disturb the proper amount of sleep we need every day.
While these are some habits we need to improve, we can make other readily available adjustments to enhance our sleep quality. Each sleep position requires different types of pillows to ensure optimal head, neck, and spine alignment. Picking a suitable pillow will make you comfortable and able to get a good night’s rest. We have selected pillows that we believe will suit each position the best.
What are the Best Pillows for Side Sleepers?
Side sleeping is the most favored sleeping position. Well, it is comfortable and cozy, so we get it! 74% of the US population sleep on their side, a position that is certainly not managed so commonly.
Although the side sleeping position is known for reducing multiple issues like snoring, sleep apnea, back pain, digestion, heartburn, and other gastrointestinal problems, it can still have some unpleasant side effects, such as shoulder pain, arm numbness, headaches, and neck strain. Hence, to avoid such problems, pillows are explicitly designed to cater to the needs of side sleepers.
Side Sleepers Prefer High Loft or Thick Pillow
This is because there is more space between your head and mattress while you are on the side than in other sleeping positions. When you lie on the side, your pillow must be thick enough to support your spine and keep it straight but not so thick that it bends your neck out of alignment.
Side Sleepers will be the Most Comfortable with a Medium Firm Pillow
A common issue with side sleepers is that their pillow slowly collapses under the weight of their heads during the night. Folding a pillow in half or using more than one pillow will not compensate for inadequate support and loft. Buy a neck pillow for the best results.
Body Pillow
You must have heard of the ancient technique of sewing a tennis ball onto the back of your pajamas or nightwear. This was done to keep you from turning over onto your back. A body pillow is a bolster-shaped cushion, a modern solution for the exact purpose. You can place it against your spine, and it will help you sleep on your side all night.
What are the Best Pillows for Back Sleepers?
Although it’s not quite as popular as side sleeping, back sleeping is considered the healthiest way to get shut-eye. Why? Well, sleeping on your back keeps your head, neck, and spine in a neutral position, taking pressure off those areas—and making it much less likely that you’ll wake up in pain.
This position prevents compression and twisting, leading to lower back or neck pain. It also keeps the neck well aligned and the annoying nightly headaches away.
Thinner Low Soft Pillows are Good for Back Sleepers
A pillow that is too thick will hold your head too high for too long, and a pillow too thin will result in an uncomfortable downward bend in your neck. So, pick a pillow with medium firmness to sleep peacefully.
A Malleable Pillow will Avoid Lateral Knack Twists and Stiffness
Gravity pulls your head to the left or right shoulders when you are on your back. The ideal back sleeper pillow keeps your head straight and reduces the lateral twist in your neck.
Cervical/Contour Pillow
Cervical pillows are specifically made for those who suffer from neck pain from sleeping on their backs. These pillows are thick enough and thick enough. They provide enough support to align your neck and head by maintaining sufficient space between the mattress and your neck.
Cervical pillows come in different sizes and shapes, including contoured pillows. Such pillows have a cut-out pattern for better adjustment and comfort.
What are the Best Pillows for Stomach Sleepers?
Sleeping on your stomach is the most challenging position. And we don’t mean difficult as a task; it's difficult on your neck and back. Stomach sleeping can cause more issues than you think. While you sleep on your tummy, your neck stays twisted on either side for a long time, which can severely strain your neck.
Stomach sleepers also experience digestive irregularities more often, as sleeping on the stomach prevents the body from clearing gasses naturally from the system, which is necessary to maintain a healthy digestive cycle.
Back pain is also quite joint in stomach sleepers. When you sleep on your stomach, especially on a soft mattress, your stomach, and hips sink too much into the bed, creating a lot of pressure on the spine. Your spine may stretch out of support, and you will wake up in pain.
Stomach Sleepers will Prefer Thinner Low Loft Pillows
If you sleep on your stomach, you will want a pillow with less filling than someone on their side or back. So, choose a breathable neck pillow that does not retain heat. It will help to keep stomach sleepers much more comfortable at night.
Flat Memory Foam Pillow
Flat pillows have low lofts. They are suitable for stomach sleepers as they can be placed underneath their neck. Some people prefer sleeping without a pillow when they sleep on their stomachs so they don’t strain their necks. In such a situation, a flat pillow can be placed under the abdomen or pelvis to help the lower back keep its natural alignment.
Usually, when you experience back pain, your lower back takes the hit. In such a scenario, memory foam pillows will be your wisest choice. Side and back sleepers can comfort themselves from a foam pillow's sturdy yet moldable support, keeping their head and neck at an appropriately balanced height.
Final Thoughts
For side sleepers, opting for a high-loft or thick pillow ensures proper spinal alignment and support throughout the night. Back sleepers benefit most from thinner, medium-firm pillows that maintain a neutral spine position and minimize neck strain.
Stomach sleepers should opt for thin, low-loft pillows or even consider sleeping without a pillow to prevent neck strain and maintain spinal alignment. Remember, the best pillow supports your neck and head while keeping your spine aligned, ensuring you wake up refreshed and ready for the day ahead.
Sources:
Cornerstone Physiotherapy: Choosing the Best Pillow for You
Spine-health: Best Pillows for Different Sleeping Positions
Medical News Today: How to sleep on your back
Sleep Enlightened by Saatva: How to Find the Best Pillow for Back Sleepers
