The 8 Best Pillows for Back Sleepers of 2022 (2023)

FAQs

What type of pillow is best for back sleepers? ›

Back sleepers tend to prefer medium-loft pillows, which are those that measure between 3 and 5 inches thick. With a medium-loft pillow, most back sleepers will maintain spinal alignment. A supportive pillow will hold your head and neck in place, rather than allow them to sink all the way down to the mattress.

If you sleep on your back, place a pillow under your knees to help maintain the normal curve of your lower back. You might try a small, rolled towel under the small of your back for additional support. Support your neck with a pillow.

Back Sleepers – If you get your shuteye on your back, consider a pillow between four and five inches in height. These mid-loft pillows can help you keep your head in the clouds and in line with your spine all night long.

One of our favorite down alternative pillows, the Parachute pillow is available in three firmness levels: soft, medium and firm. Parachute recommends firm for back sleepers, medium for combination sleepers and soft for stomach sleepers.

Your shoulders should not be on the pillow. Not So Great: On your side, with your legs curled up towards the chest. This does not provide spine alignment for the shoulders and neck. It also does not evenly distribute weight throughout your body and can lead you to waking up in the morning with back pain.

Chosen for Oprah's Favorite Things List, the Jetsetter Mini is always ready for takeoff! The compact, neck-hugging design provides luxury and comfort without taking up your whole carry on bag.

But how much do pillows typically cost? A brand new pillow can cost below $10 or over $1,000, although on average will land somewhere under $200.

Hotels often purchase their pillows directly from a pillow manufacturer, and usually in bulk. In many cases, these pillows are custom-made for the hotelier. Most importantly, most hotel-grade pillows or actual pillows used by hotels can be purchased by consumers.

If you have a small pillow on your chair or sofa, you can use that as a lumbar roll. Simply place the pillow behind your back when you are sitting to support your spine's normal lordosis and maintain proper posture.

While research is limited, anecdotal reports show that sleeping without a pillow can help reduce neck and back pain for some sleepers. Stomach sleepers are generally best suited for going pillowless, because the lower angle of the neck encourages better spinal alignment in this position.

How do you tell if pillow is too high or too low? ›

The notch above the sternum is called the suprasternal notch. These two areas should be level when lying on your side. If the philtrum is lying higher than the suprasternal notch then your pillow is too high. If the philtrum is lying lower than the suprasternal notch then your pillow is too low.

Aligning Pillow Height with Sleep Position and Body Size

If the pillow is too high when sleeping sideways or on the back, the neck is bent abnormally forward or to the side, causing muscle strain on the back of the neck and shoulders.

The rule of thumb for a proper pillow is that it should keep your neck parallel to the mattress, rather than bent down or up. “The most common mistake people make is choosing a pillow that bends your neck forward or to one side,” Dr. Bang says.

Yes, memory foam mattresses are the best for relieving back pain. They conform to your body providing pressure-point relief, reducing aches. Memory foam's body-conforming feature is the best in all mattress types. This viscoelastic foam forms to the natural curvature of your spine, promoting lumbar support.

A 2020 study discovered that latex and memory foam are the best pillow materials for neck pain. This is because these materials provide neck support, which can improve sleep quality.

Sleep on your back with a pillow under your knees

Lay flat on your back. Place a pillow underneath your knees and keep your spine neutral. The pillow is important — it works to keep that curve in your lower back. You may also place a small, rolled up towel under the small of your back for added support.

Sleeping on your left side is thought to have the most benefits to your overall health. Still, either side can offer benefits in terms of sleep apnea and chronic lower back pain relief. You don't have to stick with one side the entire night. Feel free to start on your left side and see how your body feels.

We recommend sleeping on the right side since it may be the key to a healthier heart. Studies suggest it reduces pressure on the heart and stabilizes your blood pressure and heart rate.

Side sleeping: This position helps to improve sleep, lose weight and pain. back, avoid swelling in legs, buttocks, thighs. Sleeping on the left side is a good position for the digestive system, avoiding the accumulation of fat.

Machine wash cold on gentle settings or hand wash. Air dry. Do not tumble dry. Iron or steam as needed on a low heat setting.

How much sleep does Oprah get? ›

On the other hand, we have some people, like Oprah Winfrey (8 hours), Serena Williams (7 hours), and Bill Gates (7 hours) who definitely stick to the expert's advice of getting between 7–9 hours' sleep.

Feathers will typically come from geese or ducks. Down clusters from both birds provide good insulation and loft but since geese tend to be bigger animals than ducks, their clusters will be larger and they'll have a higher fill power.

Luxury pillows are made with high-quality materials that offer long-lasting support and comfort. Sleepers can often feel the difference, especially when compared to a lower quality pillow that does not retain its shape or offer consistent support.

Most experts recommend replacing pillows every 1 to 2 years. Doing so helps to ensure that you're using pillows that are supportive, clean, and free of allergens. It is also important to care for the pillows you use to ensure their longevity. Generally, you'll be able to tell when it's time to replace your pillows.

The best sleeping pillows...

Expensive pillows are typically defined by their filling and the two most popular and comfortable pillows are down or a combination of down and feather. So why is down so expensive? There is much less down than there are feathers on a goose or duck. That translates into higher prices.

Most hotels' luxury pillows are filled with 100% goose down. I'd sleep here! Goose down is undeniably great pillow filling. Down pillows are durable, moldable, and work reasonably well for all sleep positions.

Most standard hotel pillows have a medium to firm feel, but some manufacturers also produce soft hotel-style pillows. Fill: The fill of a pillow is responsible for its pressure relief, support, and overall comfort.

Down is generally seen as the luxurious filling choice for pillows, which is why luxury hotels will tend to supply down hotel pillows. The most common type is goose down pillows, although duck down pillows are also a potentially cheaper alternative.

Sleep positions to avoid if you have a heart condition

Also, many people with heart failure report having trouble breathing in this position. Sleeping on your back can worsen sleep apnea and snoring. You should speak with your doctor before sleeping on your back if you're dealing with any breathing issues.

If you're a back-sleeper, a medium-firm mattress is a good choice because it prevents the heavier portions of the body from dropping too deep into the mattress, so it limits over-flexion of the spine while still cushioning your shoulders, hips, and lower back.

What does sleeping on your back say about your personality? ›

People who sleep flat on their back tend to work in transport and logistics, according to Sealy's research. And they're also most likely to wake up feeling “refreshed.” But maybe that's because back-sleepers tend to be a young group, in general, with most of them being between the ages of 25 and 34.

Putting a pillow between your legs keeps your pelvis neutral and prevents your spine from rotating during the night. Maintaining good alignment can relieve some of the stress from the tissues in your back and may potentially reduce pain caused by a herniated disc or sciatica.

If you feel lower back pain every morning after sleeping, your sleep position³ could be at fault. Sleeping in an unsupportive position can increase pressure on your spine and lead to back pain. When you sleep on your stomach, you are more likely to twist your neck out of alignment with the rest of your spine.

10 Tips to Stop Back Pain NOW with a Towel, Sheet, Belt, or Pillow.

Wearing socks can help a process called distal vasodilation⁷, which refers to an increase of blood to your hands and feet that reduces your core body temperature⁸ quicker. Increasing blood flow by warming the feet, either through wearing socks to bed or other means, can help you fall asleep quicker⁹.

Back sleepers should avoid extra-soft or extra-firm pillows. For proper support, back sleepers will want a medium to medium-firm pillow. This should keep the spine aligned properly. Certain materials affect the density and firmness of the pillow.

A 2020 study discovered that latex and memory foam are the best pillow materials for neck pain. This is because these materials provide neck support, which can improve sleep quality.

It's generally recommended to use a pillow if you sleep on your back or side. However, what's most important is that you feel comfortable and pain-free in bed. If you have neck or back pain, or if you have spine condition like scoliosis, sleeping without a pillow may be unsafe.

Organic wool and down are produced with improved animal welfare compared to traditional means. Whether they're made of buckwheat, latex, wool, cotton, or other organic materials, organic pillows represent a choice that's better for you and the planet.

Cover Material: Most hotel pillows use cotton covers in either a percale or a sateen weave. Cotton is popular for its smooth feel and breathability. Some hotel pillows may use lyocell, polyester, rayon, and/or other materials in their covers, all of which can be comfortable depending on their quality and composition.

How often should you change your pillow? ›

Most experts recommend replacing pillows every 1 to 2 years. Doing so helps to ensure that you're using pillows that are supportive, clean, and free of allergens. It is also important to care for the pillows you use to ensure their longevity. Generally, you'll be able to tell when it's time to replace your pillows.

Back sleepers should use a very firm pillow or wedge to elevate the top half of the body. Stomach Sleepers. If your preference is to sleep on your tummy, you will want to seek out a soft pillow. By using a softer pillow, your head will be closer to the mattress, keeping the integrity of your neck's natural alignment.

I usually recommend that people look for a good contoured, or cervical pillow. You may have seen these types of pillows before. They are the ones with a dip in the middle, and that dip is there to support your head and your neck better than a non-contoured pillow.

BEST sleeping position to Fix Neck hump or Forward Head ... - YouTube

Bamboo fabric is known for its excellent breathability. Combined with a shredded memory foam or bamboo fiber fill that promotes greater airflow than traditional solid memory foam pillows, most bamboo pillows will provide a temperature neutral sleep surface for your head and neck.

The best sleep position to keep your spine neutral is on the back. When you sleep on your back, place a pillow under your knees and a little roll underneath the small of your neck. The pillows will help you maintain the natural curves of the spine.

Wearing socks can help a process called distal vasodilation⁷, which refers to an increase of blood to your hands and feet that reduces your core body temperature⁸ quicker. Increasing blood flow by warming the feet, either through wearing socks to bed or other means, can help you fall asleep quicker⁹.

Memory foam may contain isocyanates, which, according to the Occupational Safety and Health Administration, can cause irritation of the eyes, nose, throat, and skin. Exposure to isocyanates can also lead to chest tightness and asthma.

Dust mites can infest all kinds of pillows -- feather, down, microfiber, or polyester foam. That means notone type is immune to them.

Most reactions can actually be attributed to dust mites or mold, both of which can thrive inside a down pillow. Down feathers tend to become more allergenic with age – they slowly become more and more contaminated. For this reason, some recommend that down pillows be replaced as often as every 6 months.