Choose the best pillows for different sleeping positions? - Ultimate Guide

As physical therapists, our patients often ask us to recommend specific pillow brands. This can be quite difficult due to the multitude of factors that go into choosing a pillow. No two bodies are the same and therefore there is no "best" pillow that we can recommend.

On average, people spend about a third of their lives sleeping, and yet many of us have not given much thought to what we are sleeping with. I'm here to break down the different types of pillows on offer today and how to choose the best one for you based on your preferred sleeping position.

How often should I replace my pillow?

I generally recommend changing your pillow every one to two years, especially if you're using one with down filling. A good sign that its time for a replacement is if you feel new neck or back pain, or if the filling is no longer distributed equally. You might be able to get by for a longer time if you use a harder material like memory or polyfoam.

The best pillows for different sleeping positions

Let's be honest, we have very little control over how we sleep at night! You can become acutely aware of the type of sleeper you are if you suffer from some kind of pain that prevents you from sleeping in your usual position. Some of us travel very little and others a lot more. Here are some things to consider when choosing a neck pillow based on the posture you plan to spend the most time in throughout the night.

The best pillow for back sleepers

A reasonably flat pillow/cushion is the best choice if you sleep on your back for a whole night. You can add extra support to space between your neck and the pillow as needed with a small rolled-up towel or roll pillow. This addition can be placed directly against your skin or in the pillowcase to keep it from moving. Some pillows combine these two elements by including a roll-shaped area for the neck and a lower area for cushioning the head.

Many people find that sleeping without the shoulders of the pillow will achieve this effect if the pillow they are using is flatter. Tucking the pillow under the shoulders will position the head higher on the pillow so that the neck is slightly extended. This position may be more comfortable for people with neck pain. In addition, it is recommended that you place a pillow under your knees when sleeping on your back to minimize strain on your lower back.

The perfect pillow for side sleepers

If you have a firmer mattress, the best choice for side sleepers is to prefer a thicker cushion. This will allow your neck and head to line up with your shoulders. If you have a memory foam mattress topper or pillow top mattress, you will need a slightly thinner pillow because your lower shoulder will sink deeper into the bed. If there is a space between the side of your neck and the bed below, you can add a rolled-up towel or pillow in the shape of a roll into that space.

Resting an arm on an extra pillow in the front can be helpful for those with shoulder pain. An additional pillow can be placed between the knees to support a neutral spine position. Somebody pillows can provide similar support to this pillow mix.

The right pillow for stomach sleepers

Many professionals do not recommend this position due to the asymmetrical positioning of the neck for breathing. However, changing sleep patterns can be a huge challenge. I sleep on my stomach even though I always start the night on my side. If you're like me, a flatter pillow or none at all is recommended.

Another option is to try placing a pillow under your forehead so that your head and neck can stay in a more neutral position. Additionally, the hips and abdomen can be supported with another pillow if that's convenient for you.

Pillows for straight sleepers

Sometimes circumstances force you to sleep sitting up or on an incline. This can be due to medical conditions such as sleep apnea, if you have severe neck or back pain, or when traveling. Horseshoe-shaped pillows can help avoid unnecessary neck strain when sleeping in a sitting position. These small pillows support the neck so that the head does not fall too far to one side.

Care should be taken to avoid choosing a neck pillow that is too large so that your head is flush with the shoulders and not pushed forward. For anyone more comfortable sleeping on a slope, this type of pillow would be recommended.

What is the best pillow material for all sleeping positions?

It often comes down to personal preference. I will break down the most common pillow materials and the pros and cons of each material.

1) memory foam

A memory foam pillow changes shape in response to your body heat and the weight of your head. This material is hypoallergenic, often cheap, and generally available to consumers. However, its relatively slow response to pressure can be frustrating for sleepers who change positions throughout the night. It will also retain heat, so if you're generally hot at night, you might want to avoid memory foam.

2) feather

Feather pillows are often very soft and adjust well to your head. Some brands will give you the option to remove or add feathers to customize the loft however you want. Unfortunately, these pillows tend to flatten over time and will change the support they provide when the feathers are moved.

3) Down

Not to be confused with a feather, the down filling is made from the inner feathers of ducks and geese. These pillows are extremely soft and light. They are more expensive and can cause allergic reactions in sensitive people. Much like traditional feather pillows, down pillows will inevitably lose their shape and support with use.

4) Latex

The natural latex filling allows these pillows to cradle the user's neck while minimizing pressure points. Many brands will have small vents to allow for temperature adjustment. However, these pillows are often one piece and therefore cannot be adjusted easily. Organic latex is a very durable option but increases the price.

5) buckwheat

Buckwheat is a breathable, hypoallergenic, durable, and environmentally friendly natural material. They are quite expensive and can take some getting used to as they are harder than traditional types of pillows. Many reviews also cite that they are quite loud, so avoid buckwheat if you are a light sleeper!

6) Polyfoam

Polyfoam pillows are the pillows you see that have interesting shapes to allow for a specific contour of the body. They react to pressure faster than memory foam but also trap heat. They are affordable, lightweight hypoallergenic, and you can wash them in a washing machine. Due to the natural indentations that develop with use, they will need to be replaced more quickly than the other types of pillows mentioned.

 

Ultimately, there are endless pillow options to choose from that suit a variety of needs and budgets. It's worth trying a few to see what provides you with the right support. Many companies offer money-back guarantees so that you can return or exchange them if they don't work for you.

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