When it comes to getting a good night's sleep, one of the most important factors to consider is the pillow you use. Not all pillows are created equal, and the type of pillow you choose can make a big difference in how well your spine is aligned while you sleep.
We'll take a look at the best pillows for different sleep positions, and guide you on how to choose a pillow that will help keep your spine in proper alignment so that you can avoid waking up with back and/or neck pain.
What Pillow Fits My Sleeping Position?
First, let's talk about sleep positions. There are three main sleep positions: back, side, and stomach. Each position has its own set of unique challenges when it comes to spinal alignment, and the pillow you use can make a big difference in how well your spine is supported.
Pillow for Back Sleepers
If you sleep on your back, the best pillow for you is one that is firm and provides support for the natural curve of your neck. A memory foam pillow or a pillow made of similar material, such as gel, is a great option, as it will mold to the shape of your head and neck, providing support where you need it most.
Haven offers a Ghetti Adjustable Fill Memory Foam Pillow which you can customize to your preference, giving you the freedom to add or remove stuffing as required.
Pillow for Side Sleepers
If you sleep on your side, like 60% of the population, a pillow that is thick and firm is the best option for you. This will help to keep your head and neck in proper alignment, preventing aches and stiffness in the morning. A pillow made of memory foam or similar material is a great choice, as it will mold to the shape of your head and neck, providing support where you need it most.
We have pillows specifically designed for side sleepers. Our Bedface IceGel Side Sleeper Pillow was voted Best Gel Pillow by Marie Claire in 2021. It has a cutout for your shoulder to rest in as you sleep, which helps to keep your neck and spine in proper alignment.
Pillow for Stomach Sleepers
If you sleep on your stomach, the best pillow for you is one that is thin and soft. This will allow your head and neck to rest in a neutral position, preventing tension in the morning. A pillow made of a soft material, such as down or a synthetic down alternative, is a great choice. Avoid using a pillow that is too thick or firm, as this can cause your head and neck to be forced into an unnatural position.
Our Bedface Air Memory Foam Pillow allows air to pass through it and is machine washable/dryer safe. It is a very soft foam which is comfortable and supportive.
Choose the Best Pillow for You!
In addition to choosing the right pillow for your sleep position, there are a few other things to consider when looking for a pillow that will help keep your spine in alignment. First, make sure that the pillow is the right size for your body. A pillow that is too small or too large can cause your head and neck to be forced into an unnatural position, resulting in pain and stiffness.
Second, consider the fill of the pillow. Memory foam and similar materials are great for providing support, but they can be too hot for some people. If you tend to sleep hot, look for a pillow filled with breathable material, or one which incorporates cooling technology, as many of our pillows do.
Lastly, it's important to note that pillows are not permanent and have a lifespan, usually around 1-2 years. After that time, the filling might lose its shape, become flattened, or even develop an odour. It's recommended to change them regularly to guarantee the best support and comfort for your spine and overall sleep.
In conclusion, choosing the right pillow for your sleep position can make a big difference in how well your spine is aligned while you sleep. A pillow that is firm and provides support for the natural curve of your neck is best for back sleepers, a pillow that is thick and firm is best for side sleepers, and a pillow that is thin and soft is best for stomach sleepers.
Remember to consider the size, fill, and lifespan of the pillow, and don't hesitate to change them regularly for the best support and comfort for your spine and overall sleep.
If you are wondering which pillow may be best to help with back or neck pain, please reach out to one of our Sleep Geeks, they would love to help you determine which pillow would best suit your needs.