Okay, let’s start from square one. At the end of the day, your pillow’s most important job is to support you in your go-to sleeping position, all night long. And when I say, “support,” I don’t just mean that it feels soft and cozy. The right pillow should keep your head, neck, and spine, all in neutral alignment, and support the natural curvature of your spine. Keeping a neutral spine not only alleviates neck pain, it also relieves pressure throughout your entire body.
Pro Tip: If you’re not exactly sure how to tell if your spine is in neutral alignment, check to make sure your ears are in line with your shoulders, and your chin is in line with your sternum.
How to choose the right pillow
Now, here’s the tricky part: each sleeping position requires a different type of pillow in order to maintain healthy posture. But before I tell you exactly what each style of sleeper should look for, don’t forget about the fun part of pillow shopping! Once you’ve covered your body’s needs, and you’ve found a pillow that supports a neutral spine, you can dive into all the little details that satisfy your wants. There are, after all, hundreds of pillows out there, so you might as well find the one that’s perfectly suited to you.
You see, your sleeping position is just one reflection of your slumber habits, and there’s a lot more to consider when you’re on the hunt for your perfect pillow. For example, hot sleepers, memory foam fans, eco-friendly folks, and latex lovers are all likely to want specific types of pillows in order to accommodate their personal preferences. Remember: your pillow should always support a healthy posture, but it should also be compatible with your whole self.
That said, I’m going to mix-n-match some of these “wants” with different sleep styles. This way, you can find out exactly how to keep a neutral spine in each sleeping position, and then pick and choose which special features you’d like your pillow to have!
Choosing The Right Pillow for Back Sleepers
Relaxing on a pillow
Needs
In order to maintain healthy posture, back sleepers need what I refer to as a “happy medium pillow,” meaning it’s got a medium loft, and a medium firmness. Additionally, back sleepers might find that pillows filled with materials that conform to pressure (like memory foam, for example), are particularly beneficial. To check out the wide range of available options, take a look at our list of the best pillows for back sleepers.
You might now be wondering, “But why do back sleepers need a pillow with medium loft and firmness?” Well, I’m glad you asked. Let’s take a closer look:
Medium Loft — A medium loft is going to help relieve pressure in your neck and shoulders by providing a nice, cushy buffer between you and your mattress. If your pillow is too lofty, your head will be craned upwards (ouch, my neck!). If it’s not lofty enough, you’re pretty much lying flat on your mattress (well this isn’t comfortable.)
Medium Firmness — A medium firmness will keep your head supported enough to be aligned with the spine, and ensure that the pillow won’t flatten over the course of the night. If your pillow is too soft, it’s likely to lose its shape under the weight of your head.
Conform to Pressure — Materials designed to tightly conform to pressure can serve to keep the head feeling comfortably cradled, and held in neutral alignment with the neck. Additionally, pillows that feature a tufted top (like we see in the Leesa hybrid pillow) are going to provide some extra cushion upon which you can rest your temples (many back sleepers sleep with their head tilted to one side).
Back Sleepers Pillow Guide
Now that we know more about the ideal construction of a back sleeper pillow, let’s take a look at some special features that might ease your journey into dreamland. Remember: these features are not mandatory (and they are not specific to back sleeping), but the more you know about the world of sleep accessories, the better equipped you’ll be to find the perfect fit.
