Herbie Murray
Getting a good night's sleep is essential for health, productivity, and energy. The position in which you sleep and the way you use your pillow can have a significant impact on your comfort and quality of sleep. Sleeping on your side is the most common sleep position and is often considered the best for overall sleep health. However, sleeping on your back or stomach are also options, and each position calls for a different pillow arrangement to ensure a comfortable and restful night's sleep.
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What You'll Learn
Pillow type and thickness for side sleepers
Side sleepers need to consider the pillow's loft, firmness level, and material composition to find the best pillow for them. The loft, or thickness, of a pillow is essential for maintaining spinal alignment during sleep. The ideal pillow thickness for side sleepers depends on their body characteristics, such as shoulder breadth and build. For example, individuals with a petite build and narrow shoulders will typically prefer a low-loft pillow, while those with broader shoulders may require a loftier pillow.
Side sleepers typically require a firmer pillow to prevent their heads from sinking too deeply, which can cause neck strain. A pillow with a medium or high loft of four to five inches is a good starting point for most people, providing sufficient support and comfort. However, some side sleepers may prefer a softer pillow that adapts to their changing postures during sleep. Thick pillows are generally recommended for side sleepers to provide adequate head support and proper alignment with the neck and spine.
The type of mattress also influences the ideal pillow thickness for side sleepers. Firmer mattresses, which sink less, often require thicker pillows to accommodate the head and maintain spinal alignment. Additionally, the use of a mattress topper can affect the required pillow thickness by altering the firmness of the sleeping surface. Toppers can be up to four inches thick and influence spinal alignment and pressure relief.
Memory foam pillows, such as the Eli & Elm Organic-Cotton Side-Sleeper Pillow, are popular among side sleepers. The Loft Pillow, filled with shredded memory foam infused with cooling gel, addresses heat retention issues common in solid foam pillows. Adjustable loft pillows, like the Saatva Latex Pillow, allow for customization of thickness and support, ensuring proper spinal alignment. The gusseted pillow is another option for side sleepers seeking extra support and loft to maintain neck alignment. This pillow features an extra panel of fabric sewn around the edges, creating a boxier shape.
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Pillow type and thickness for back sleepers
If you sleep on your back, you will need a pillow that keeps your head aligned with your spine to avoid neck and back pain. The right pillow for you will depend on factors such as your sleeping position, body type, mattress firmness, and pillow firmness.
Back sleepers tend to prefer a medium-loft pillow, which is typically between 3 and 5 inches thick. A medium-loft pillow will help you maintain spinal alignment and provide support for your head and neck. If you use a pillow that is too flat, your head might tilt back and put pressure on your neck. Conversely, if a pillow is too thick, your head might be propped up too far forward, causing similar issues.
The Noble Head Pillow is a model that offers adjustable loft. Customers can choose between three different types of fill: wool clusters, shredded organic Talalay latex, and shredded memory foam. The pillow is constructed with nine individual chambers, and you can add or remove fill from each chamber to adjust the pillow’s thickness. The shredded memory foam model offers close contouring for the head and neck, making it a great choice if you frequently experience aches and pains in the morning.
If you are a back sleeper, you can also try sleeping without a pillow. Some people have found that sleeping without a pillow has helped with neck stiffness. You can also try placing a pillow under your knees to relieve some back tension.
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Pillow type and thickness for stomach sleepers
Sleeping on your stomach can be comfortable, but it can also cause strain on your neck and spine if you don't have the right pillow. The ideal pillow for stomach sleepers is generally thinner and softer, with a lower loft, to keep your neck in a neutral position and avoid excessive elevation. Here are some pillow types and thickness recommendations for stomach sleepers:
- Memory foam pillows: Memory foam pillows are usually thicker and firmer, but adjustable foam pillows or shredded memory foam pillows can provide a more comfortable option for stomach sleepers. The Helix GlacioTex Cooling Memory Foam Pillow is a good option, as it is designed for stomach sleepers and has a 4.75-inch profile that can be deeply compressed. The LUXOME LAYR pillow is another adjustable option, allowing you to remove inserts to flatten it for stomach sleeping.
- Latex pillows: Natural latex pillows are breathable, durable, and supportive. They moderately contour to the shape of your head, neck, and shoulders. However, some stomach sleepers may find them too thick, dense, or heavy.
- Down pillows: Down pillows, such as the Brooklinen Down pillow, are soft and mouldable, allowing stomach sleepers to shape them as needed. They tend to deflate over time and will need to be fluffed to maintain their shape.
- Feather pillows: Feather pillows are typically softer and have a lower loft, making them a good option for stomach sleepers.
- Loft-X foam pillows: The Bear Pillow, made with Loft-X foam, has a thin, adaptive design that provides gentle contouring without excessive sinkage. It is a great choice for stomach sleepers who experience neck and shoulder stiffness or soreness.
When choosing a pillow, it's important to consider your body type and sleep position. Smaller body types generally need flatter pillows, while larger frames require taller pillows. Additionally, the pillow's firmness can be adjusted to your preference, with softer pillows being flatter and more comfortable for stomach sleepers.
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Pillow type and thickness for combination sleepers
If you're a combination sleeper, you'll need a pillow that suits all the positions you sleep in. The best pillows for combination sleepers are those with adjustable fill, allowing you to customise the pillow to your liking.
If you sleep on your back, you'll need a thinner pillow to keep your neck in a neutral position. A small pillow under your neck can help support your neck and head. You can also try placing a pillow under your knees to relieve back tension. If you sleep on your side, you'll need a thicker and firmer pillow to keep your neck straight with your spine. A pillow between your knees can help keep your hips straight. For stomach sleepers, a softer and thinner pillow is best.
Memory foam pillows are a good option for combination sleepers as they are firmer and can be adjusted to your liking. However, they can be expensive. A cheaper alternative is a feather pillow or a feather and down combination, which provides support while still being soft and malleable.
Some pillow options for combination sleepers include the Saatva pillow, Luxome LAYR pillow, and the Kassatex down pillow, which comes in three firmness levels.
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Pillow placement for side sleepers
Side sleeping is the most common sleep position and is often considered the best position for sleep health. If you sleep on your side, it is important to ensure your pillow gives your neck proper support. Many traditional pillows are meant solely for back sleepers, and the extra space between your pillow and neck when you turn on your side can cause issues.
To improve your sleep as a side sleeper, you should aim to find a pillow that fills the space between your head and the mattress when you are lying on your side. Support is also critical: side sleepers typically need firmer pillows to ensure their heads do not sink too deeply, which can strain the neck. Your pillow should lift your head high enough to line up with your neck and spine, but not too high, and be supportive enough to prevent your head from sinking too low. Medium or high loft pillows—four or five inches—are a good starting point for most people.
If you have neck or back problems, you should consider buying a step pillow or side sleeper pillow. You may need two pillows if your physique requires it. It is also possible to buy adjustable pillows with removable shredded foam to ensure the pillow is the right thickness and firmness for you. One option is to have one pillow for your head and another to hug, with the latter adjusted so that when you lie on your side, your higher arm is supported, and your body stays neutral.
To keep your hips straight, it is better to place a pillow between your knees than to sleep in a "scissor kick" position. Side sleepers may also benefit from investing in a body pillow, which can help ensure you don't roll from side to side during the night.
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Frequently asked questions
The best way to sleep on a pillow depends on your sleeping position. If you sleep on your back, your pillow should fill the gap behind your neck, but not your shoulders. If you sleep on your side, you will need a slightly thicker pillow to keep your neck and spine aligned. If you sleep on your front, you may want to try sleeping without a pillow or with a thin pillow to keep your back in a neutral position.
The type of pillow you use depends on your sleeping position. Memory foam pillows are a good option for back sleepers and combination sleepers. Latex and down pillows are good options for combination sleepers as they are easy to move around on. If you sleep on your side, you should use a firmer pillow.
Side sleeping is the most common sleeping position and is considered the best position for sleep health. Sleeping on your side can help reduce acid reflux, snoring, and sleep apnea, and it’s the best position for digestion, brain health, and when pregnant. Sleeping on your back may help reduce wrinkles and acne.
