How to Choose the Best Sleeping Pillows for Each Sleep Position

Read this article to discover the best sleeping pillows for each position. Learn how to test and maintain a pillow and when to look for a replacement.

The importance of a good night's sleep can never be overstated. The humble pillow is one of the best sleep products, and it should be no surprise.

The right pillows are crucial for quality zzzs because they ensure your neck, shoulders, and spine are correctly aligned while asleep. The result? Waking up feeling refreshed, energized and pain-free so you can take on the day like a boss.

Whether you sleep on your side, stomach, back (or a mix of all three), we've got you covered. By the end of this article, you'll know exactly how to pick the ideal pillow for your sleeping style and more.

Key Takeaways

• Picking the right pillow can make or break your sleep quality. The wrong one can lead to aches and pains, while the right pillow supports your spine and eases pressure points.

• If you're a side sleeper, a medium-height pillow made of latex helps keep your spine in line and prevent neck twists. For extra support, try a cervical pillow and consider a knee pillow.

• If you're sleeping on your stomach, go for a thin, low-loft pillow to prevent your neck from overtwisting and maintain spinal alignment. Consider an adjustable pillow for perfect customization and place a pillow under your pelvis.

• Choose a thin, high-quality latex or memory foam pillow if you sleep on your back. It’ll maintain your neck's natural curve. Consider adding a pillow under your knees for extra comfort.

• If you sleep in multiple positions,  choose a firm yet flexible pillow made from shredded memory foam or medium-firm down. You can adjust these for perfect support and comfort.

Keep reading for information on pillow materials, how to test a pillow and care and replacement tips!

Why Is Choosing the Right Pillow Important?

Choosing suitable pillows isn’t just about what feels comfy. It’s a choice that can impact how well you sleep. The wrong pillow can cause neck, shoulders, back, and joint pain. What’s more, it can even mess with your breathing while you sleep.

Meanwhile, suitable pillows help relieve pressure points, ensure correct spinal alignment, and lower the chances of sleep-related problems. That’s why choosing a pillow that adequately supports your sleeping position is crucial.

What Are the Different Sleeping Positions?

Before we discuss the best pillows for each sleep position, let's briefly examine each sleep posture.

Side Sleeping Position

Sleeping on your side is one of the most popular and healthy positions. This sleep posture has several benefits, such as opening airways to help reduce snoring. It also aids with toxin removal from your brain. It’s also good for digestion and helps ease acid reflux and GERD. Finally, it’s good for circulation when pregnant.

Stomach Sleeping Position

Also known as the prone position, sleeping on your stomach isn’t typically recommended. It can strain your neck and back without adequate support from your pillows and bed. However, it may be suitable for sleep apnea and snoring as it helps open your airways.

Back Sleeping Position

Back sleeping (a.k.a., The Supine Sleep Position) is widely considered the best posture for maintaining proper spinal alignment. It helps reduce neck and back pain, too. It’s also the best position for avoiding sleep wrinkles and creases. But it’s not ideal for those with sleep apnea or GERD and women who are in the later stages of pregnancy.

Combination Sleepers

Many people switch up their sleep positions during the night. It’s super important to have a pillow that can support a range of sleeping styles.

What Is the Best Pillow for Side Sleepers?

If you sleep on your side, you need a pillow that keeps your spine properly aligned. Also, it should prevent your neck from twisting too much on either side.

Here are some tips on choosing a pillow for the side sleeping position:

• Veritas Health recommends a pillow of medium height, preferably made of latex. They say: “When lying on one's side, a pillow should support the head and neck so the spine maintains a straight and natural horizontal line.⁽¹⁾”

• Use a cervical pillow. Also known as a contoured pillow, this is designed to align with the natural curvature of your neck. It usually has a depression for your head and an elevated section for your shoulders, maintaining proper spinal alignment.  

• Side sleepers are prone to hip pain and incorrect spinal alignment. Sleep Foundation says: “A knee pillow between the legs can reduce hip movement while holding the spine in a straight position. Side sleeping is often recommended for certain stages of pregnancy and people with back pain, and using a knee pillow can help these sleepers stay comfortable at night.⁽²⁾”

What Is the Best Pillow for Stomach Sleepers?

Okay, so now you know that sleeping in the prone position isn’t ideal. But hey, if it’s your go-to position, pick a pillow that supports your neck and keeps your spine aligned.

Take note of these tips when picking a pillow for belly sleeping:

• Don’t choose a pillow that’s too high and thick. According to Forbes, “The best pillows for stomach sleepers are thin with little loft, yet provide enough cushioning to keep you comfortable.⁽³⁾” (You might even want to consider doing without a pillow under your head.)

• Can’t seem to find a pillow that’s low enough? Opt for an adjustable pillow. It’s customizable because you can remove or add filling to get the perfect level of loft and support.

• Consider a pillow under your pelvis besides a thin and low pillow. Healthline says, “This will help keep your back in a more neutral position and take pressure off your spine.⁽⁴⁾”

What Is the Best Pillow for Back Sleepers?

As we mentioned earlier, sleeping on your back is generally considered the best position for spinal alignment. The right pillow is vital to ensure your neck gets the support it needs.

Here are a few pillow pointers for those who sleep on their backs:

• Choose a pillow on the thin side to prevent your neck from tilting forward excessively. Your neck should keep a natural curve while lying on your back. Pillows made from high-quality latex or memory foam are ideal.

• According to The Brain & Spine Institute of North Houston, “One way to keep your neck properly aligned is to sleep with a cervical pillow. A properly fitting cervical pillow can help you maintain the normal cervical curve while sleeping on your back, allowing your muscles and ligaments to relax and regain their normal length.⁽⁵⁾”

• Consider putting a pillow under your knees. Healthline says: “Adding a pillow under your knees (instead of between them) can offer a quick boost of pressure relief.⁽⁶⁾”

What Is the Best Pillow for Combination Sleepers?

Most people, at one point or another, change sleeping position during the night. If you’re one of them, then you’ll need a pillow that’s versatile enough to adjust, too.

Here are pillow tips for those who sleep in multiple positions:

• Sleep physician Joshua Roland, M.D., FAASM, says in The Spruce: "For combination sleepers, it can be nice to have a firm but malleable pillow to allow for support in different positions.⁽⁷⁾"

• An option is a shredded memory foam pillow, which allows you to easily add or remove filling to achieve the proper support and height for your needs.

• Down pillows are plush and moldable and conform to various sleep postures. Remember to look for down pillows with medium firmness for support and coziness.

As an aside, some pillow manufacturers offer customizable options. You can choose the firmness, loft, and even the material. If you’re having difficulty finding a pillow, look for a customizable one for your changing sleep positions.

What Are Pillows for Sleeping On the Go?

Are you one who needs to nap during your work breaks? Do you travel frequently and have to sleep sitting up? Imagine sleeping on your desk in the office or trying to catch 40 winks during a road trip. Yep. Not having an actual bed can’t be easy (or comfy), that’s for sure.

And that’s where portable pillows come in handy. Why not try ours?

Manta NAP Arc: A Pillow For Sleeping On Your Desk

This nap pillow's ergonomic arc design adequately supports your neck and shoulders as you snooze on your deck.

Here’s a rundown of its features:

Manta Travel Pillow: A Pillow Made For When You’re On the Move

Train, plane or car — you won’t get to catch zzzs stretched out on your familiar and comfortable bed. Manta Travel Pillow can be worn 4 ways and inflates with approximately 2 breaths.

Here are its features:

What Materials Should I Look for in a Pillow?

When picking a pillow, consider what it’s made of. Various materials provide different degrees of support, breathability, and durability.    

Here are some popular pillow materials to keep in mind:

• Memory Foam: This material is favored by many. It conforms to the contours of your body, offering superior pressure relief. Make sure to choose high-quality and breathable memory foam so you don’t get hot as you sleep.

• Down and Feathers: Pillows filled with down and feathers are plush and comfy. They’re also moldable and deliver adequate support. On the flip side, they might not be the best choice if you have allergies or prefer firmer pillows.

• Latex: This material type is durable and bouncy. They offer good support and are the right choice if you’re into firmer pillows.

• Buckwheat Hulls: These pillows originate from Japan. They’re breathable, adjustable and can be molded into your preferred shape. They provide excellent support. However, they take getting used to because they may feel too firm in the beginning. Also, they may rustle as you move when you sleep.

• Cotton and Bamboo: These pillows are known for being breathable and hypoallergenic. They may need regular fluffing to maintain their shape and support.

How Do I Test a Pillow for Comfort and Support?

When hunting for a new pillow, it's crucial to give it a whirl to ensure it suits your sleeping position and comfort and support preferences.

Here are a few pointers for evaluating a pillow:

• Lie Down: Pressing or squishing the pillow with your hands isn’t enough. Try lying down in your usual sleeping position. Place your head on the pillow to gauge how well it supports your neck and spine.

• Take Note of Pressure Points: Pay attention to spots where you feel too much pressure or any discomfort while lying down. Then, test the pillow. A suitable one should help relieve these pressure points and offer evenly distributed support.

• Move Around: This tip is especially important for combination sleepers. Experiment with different positions while lying on the pillow and observe how it adjusts to your movements.

• Consider Breathability: Observe how the pillow feels in terms of temperature.  Certain materials like memory foam tend to retain heat. Others, like buckwheat hulls, allow for better airflow.

• Check for Loft and Firmness: Evaluate if the pillow's height and firmness match your preferred sleeping position and comfort levels. (Remember what we listed above in terms of what pillow suits each position.)

What Are Tips for Maintaining and Replacing a Pillow?

Any pillow, regardless of quality, will gradually lose its form and support with use. To maximize its lifespan and comfort, consider these maintenance and replacement recommendations:

• Fluff and Rotate: Make sure to give your pillow a regular fluffing. Rotate it often so it keeps its shape and to avoid permanent indentations.

• Use a Pillow Protector: This  wraps around your pillow, shielding it from dust, pet dander, and mites. It’s great for people with allergies. Choose one that provides a barrier against sweat or accidental spills.

• Clean It Regularly: Stick to the care instructions when washing your pillow.    A regular cleaning gets rid of accumulated oils and sweat, which might impact its effectiveness. (Plus, who wants to sleep on a dirty pillow?)

• Replace When Needed: A rule of thumb is to swap out your pillows every 1 to 2 years. Do so even earlier when you notice them losing their form, support, or starting to feel lumpy.

• Take Note of Your Sleep Habits: Have you made changes to the way you catch zzzs? Maybe you’ve switched positions or comfort preferences. Then, It’s time to get a new pillow that aligns with your present needs.

Conclusion

In summary, choosing the best sleeping pillows for each sleep position is vital to getting quality sleep. Identify your specific sleep postures and comfort preferences. Knowing these will help you pick a pillow that offers the right support and comfort for your neck, shoulders and spine.

Start off on the right foot by putting thought and effort in choosing pillows that are right for you. And while you’re at it, you might want to consider an excellent sleep mask to go with it. The best sleeping environment isn’t just about comfort. Complete darkness ensures you drift off faster and stay asleep longer — its the way to go for better quality zzzs.

Sweet dreams!

Sources:  

(1) “Best Pillows for Different Sleeping Positions.” Veritas Health, www.spine-health.com/wellness/sleep/pillows-different-sleeping-positions. Accessed 07 June 2024.

(2) “Sleeping With a Pillow Between Your Knees.” Sleep Foundation, www.sleepfoundation.org/best-pillows/sleeping-with-a-pillow-between-your-knees. Accessed 07 June 2024.

(3) “The Best Pillows For Stomach Sleepers, According To Experts.” Forbes, www.forbes.com/sites/forbes-personal-shopper/article/best-pillows-for-stomach-sleepers/. Accessed 07 June 2024.

(4) “The Best Sleeping Positions for Lower Back Pain, Alignment Tips, and More.” Healthline, www.healthline.com/health/healthy-sleep/best-sleeping-position-for-lower-back-pain. Accessed 07 June 2024.

(5) “Sleeping with a Cervical Pillow for Neck Pain.” The Brain & Spine Institute of North Houston, fayazneurosurgery.com/sleeping-with-a-cervical-pillow-for-neck-pain/. Accessed 07 June 2024.

(6) “The Best Knee Pillows for Back and Side Sleepers.” Healthline, www.healthline.com/health/healthy-sleep/best-knee-pillows. Accessed 07 June 2024.

(7) “The 16 Best Pillows for Combination Sleepers of 2024, Tested and Reviewed.” The Spruce, www.thespruce.com/best-pillows-for-combination-sleepers-4164670. Accessed 07 June 2024.

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