Whether you’re a side, back or stomach sleeper, these tips can help you find a pillow to make you drift off into dreamland faster and better.
Your preferred sleeping position is one of the biggest factors that will affect your choice of pillow.
If you tend to switch positions through the night, then it’s best to pick a pillow for the position in which you normally fall asleep.
- For side sleepers
You’ll need a pillow that’s thick enough to properly fill the gap from your neck to the outer edge of your shoulder, while allowing your head to sink in just enough to keep your neck in a neutral position, aligned with your spine.
The pillow should be firm enough to hold your head in a neutral position and help take the pressure off your shoulders, but not so firm that it ‘props’ your head up at an awkward angle, putting pressure on your neck.
- For back sleepers
Your pillow should offer just enough thickness and support to elevate your head slightly and fill in the gap under your neck to keep it in a neutral position with your spine.
The biggest mistake for back sleepers is choosing a pillow that’s too thick or firm for your build, causing your neck and head to be propped up at an unnatural angle. Relatively speaking, the best pillows for back sleepers are thinner and softer than those best for side sleeping.
- For stomach sleepers
Stomach-sleeping is not recommended since it puts the most strain on your back and neck. (That’s why massage tables usually feature a face hole to keep the spine and neck in a neutral position). In fact, experts recommend trying to train yourself out of sleeping on your stomach, but it’s something you probably won’t be able to do overnight.
Many stomach-sleepers don’t use a pillow, but if you do prefer one, opt for a soft, thin pillow that won’t cause added pressure to your neck. You could also try a wedge pillow or simply wedging a thin pillow under one side of your face to keep your head slightly propped up at a more neutral angle (many stomach-sleepers do this by lying on their arm, which is not ideal!).
Adding a thin pillow under your hips is another way to relieve some of the pressure on your lower back.
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