Colin Snow
Sleeping on your stomach can help with snoring, but it can also cause aches and pains in your neck and back. It can be difficult to break the habit of sleeping on your stomach, so if you're going to stick with it, it's important to choose the right pillow. Stomach sleepers should use a soft, low-loft pillow that will cushion the head and neck without causing strain. The ideal pillow will function as a soft headrest, keeping the spine in a straight line and minimizing the angle of the head. Memory foam, latex, down, and down alternatives can all make good pillows for stomach sleepers, provided they are soft and compressive.
| Characteristics | Values |
|---|---|
| Loft | Low, medium, or high. Low loft is usually 3 inches or lower. |
| Shape | Curved, ergonomic edges that reduce head and neck rotation. |
| Material | Down, down-alternatives, memory foam, latex, or other soft and compressive materials. |
| Breathability | Breathable materials allow stomach sleepers to prevent snoring without feeling suffocated. |
| Firmness | Soft or medium firmness. |
| Size | 28in x 16in x 2.5in. |
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What You'll Learn
Stomach sleeping can ease snoring but may cause neck and back pain
Stomach sleeping is not the best position for your body, as it can cause aches and pains in your neck and back. However, it can help to ease snoring and diminish sleep apnea. If you are a stomach sleeper, it is important to have the right pillow to help mitigate any negative impacts on your body.
The ideal pillow for a stomach sleeper is soft, low-loft, and flexible. A soft pillow will help to cushion your head and neck without causing additional strain. A low-loft pillow will reduce the stress on your neck and upper back, as your head will be closer to the mattress, keeping your head and neck aligned with your spine. A flexible pillow will allow for easy adjustments, so you can mould it to your head and neck to get comfortable.
The Saatva Latex Pillow is a good option for stomach sleepers, as it has a medium-soft feel and a customizable loft. The pillow has three layers: a cotton cover, an outer layer, and a shredded latex core. The outer layer gives the pillow a lofty feel, while the latex core provides pressure relief. The loft can be adjusted by removing the core, which is what stomach sleepers on the test team preferred. Latex is also naturally breathable, helping to regulate temperature throughout the night.
The Sweet Zzz pillow is another good option for stomach sleepers. It is made from plant-based down alternative fibres, which create a fluffy, squishy feel, similar to down. The pillow shell is made from soft cotton, which is naturally breathable. The pillow is also machine washable.
The Belly Sleeper Pillow is specifically designed for stomach sleepers. It is a thin, curved, ergonomic pillow that reduces head and neck rotation while improving your breathing. The pillow is made from memory foam, which provides even support for your head and neck by contouring to your unique shape. Memory foam also has natural hypoallergenic and antibacterial qualities.
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Choose a soft, low-loft pillow to prevent neck strain
Stomach sleeping can help ease snoring, but it can also cause aches and pains in your neck and back. This is because, when you sleep on your stomach, your neck is often twisted so your face can turn to the side. As a result, the muscles on one side of the neck tighten, while the other side stretches, leading to the development of 'trigger points'—tender areas in a muscle that are sore to the touch.
To prevent this, it is recommended to choose a soft, low-loft pillow that will cushion your head and neck without causing any additional strain. A low-loft pillow is typically defined as anything two inches or lower, but what counts as "low" can vary among people of different body sizes. The pillow should function more as a soft headrest than as stable support, so there is no need to choose something firm and sturdy. Down and down alternatives generally fit this bill best, but some softer shredded foams can also do the job. Memory foam, for example, is one of the most popular materials for pillows and is slim enough to offer excellent, even support for your head and neck, contouring to your unique shape.
If your pillow is too tall, it can force your neck into awkward positions, leading to stiffness, neck pain, and even nerve injuries due to prolonged compression. A pillow that is too firm can also cause strain and stress, so it is important to choose a pillow that is flexible enough to allow for easy adjustments. Adjustable pillows are ideal for stomach sleepers who have trouble finding a low-profile pillow.
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Memory foam is popular, but it can be too firm
Memory foam is a popular choice for pillows, including those designed for stomach sleepers. However, memory foam pillows can sometimes be too firm. This is a common complaint among memory foam pillow users, with some describing the experience as "like sleeping on a brick".
Memory foam pillows vary in firmness, and some are designed to be firmer than others. For example, the Tempur-Pedic pillow has been described as "quite firm", and some users have found it necessary to place a softer pillow on top of their memory foam pillow for added comfort.
The firmness of a memory foam pillow can be influenced by temperature. In warmer weather, or when warmed by body heat, memory foam tends to soften. Some users have found that their memory foam pillow became too soft over time, losing its firmness and ability to provide adequate support.
If you find that your memory foam pillow is too firm, you may need to consider an alternative option, such as a softer pillow or one made from a different material. Down and down-alternative pillows, for example, can provide a softer and more compressive feel, which is ideal for stomach sleepers. Adjustable pillows are another option, allowing you to customize the loft and firmness to your preference.
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Latex pillows are breathable and relieve pressure
Stomach sleepers often experience aches and pains in their neck and back. The right pillow can help alleviate these issues. Latex pillows, in particular, are a great option for those who sleep on their stomachs.
Latex pillows are naturally breathable, which is beneficial for those who tend to sleep hot. The breathable material helps increase airflow throughout the pillow, regulating your body temperature throughout the night. This is especially helpful for those who experience night sweats. The breathability of latex pillows also prevents heat retention, which helps keep dust mites, burrowing pests, and microorganisms at bay.
The dense yet springy structure of latex pillows provides excellent pressure relief, removing pressure points from your neck and shoulders. The springiness of the pillow also helps it maintain its shape, ensuring you feel supported throughout the night. The responsiveness of the material means it will bounce back after compressing under the weight of your head, helping to relieve pressure around your neck and prevent your head from elevating excessively. This helps ensure proper spinal alignment, which is especially important for stomach sleepers.
The softness of latex pillows also allows for easy adjustments, enabling you to mould the pillow around your head and neck to get comfortable. This is especially beneficial for stomach sleepers, who should opt for softer, low-loft pillows to minimize stress on the neck and upper back.
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Down pillows are soft, shapeable, and compressible
When sleeping on your stomach, it is important to have a pillow that is soft, low-lofted, and flexible. This is because stomach sleeping can cause neck and back pain, and a soft pillow will cushion your head and neck without causing any additional strain.
Down pillows are an excellent choice for stomach sleepers as they are typically soft, shapeable, and compressible. The soft compression of down pillows allows your head to sink in without pushing your neck up too high, helping to maintain healthy posture throughout the night.
The Brooklinen Down Pillow, for example, is filled with 100% down clusters and has a 6-inch loft. However, due to its deep compression, it is suitable for sleepers who prefer pillows with a lower profile. The Parachute down pillow is another option, which comes in three firmness levels and two sizes. The soft version is recommended for stomach sleepers to ensure their necks aren't pushed upward and out of alignment.
Down pillows are also great for hot sleepers as they tend to stay fairly cool. Additionally, they contour around the head and neck, preventing pressure from building. This is especially beneficial for stomach sleepers as it helps to relieve pressure around the neck and ensures proper spinal alignment.
If you are a stomach sleeper, it is important to find a pillow that suits your needs. Down pillows offer a soft, plush feel while also providing the necessary support and flexibility to help you achieve a comfortable and healthy sleeping posture.
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Frequently asked questions
A stomach sleeper pillow is designed to support people who sleep on their stomachs. It helps to prevent aches and pains in the neck and back, and can also reduce snoring.
Stomach sleepers should look for a soft, low-loft pillow. This will cushion the head and neck without causing strain. Memory foam, latex, down, and down-alternative pillows are all popular options, but there is no single fill type that is best.
If you experience neck pain, stiffness, or soreness when you wake up, it could be a sign that your current pillow is not providing enough support. A stomach sleeper pillow may help to improve your alignment and reduce pain.
Memory foam is popular for its softness and supportive firmness. It contours to the head and neck, providing decent sinkage to help align the spine. Memory foam is also hypoallergenic and antibacterial.
Latex pillows are breathable and good at relieving pressure. They retain their shape and provide a medium level of contouring. Latex pillows are a good option for stomach sleepers who prefer a firmer pillow.
