A pillow can really make a difference to how well you sleep. As well as personal preference, identifying regular sleep position can help you with choosing a pillow that you will find both comfortable and supportive.
In this blog, Dr Lindsay Browning explores the type of pillow to consider, depending on your preferred sleep position.
Sleep positions and choosing pillows
Choose a pillow that supports your primary sleeping position so that you don’t wake from sleep feeling uncomfortable.
Different sleeping positions require different levels of support, and therefore selecting the right pillow is crucial for ensuring proper sleep posture and minimising discomfort. However, ultimately, the best pillow is the one that you find comfortable.
Here are my general recommendations for each type of sleeper:
Side Sleepers
Side sleeping is the most common sleeping position and requires a pillow that enables the spine to stay aligned by supporting the head and neck.
Recommended Pillow Type for side sleepers
I recommend that side sleepers choose firmer pillows with high loft. These pillows fill the space between the neck and the mattress, keeping the head aligned with the spine.
Contour pillows are also great options as they provide extra neck support to maintain proper spinal alignment.
Finally, pillows made from memory foam or latex pillows are excellent, because they conform to the shape of the head and neck, offering consistent support and relieving pressure points.
Back Sleepers
Back sleepers need a pillow that supports the natural curvature of the cervical spine, while keeping the head, neck and shoulders aligned.
Recommended Pillow Type for Back Sleepers
I suggest medium-loft pillows for back sleepers since they are not too high or too low, helping maintain the natural curvature of the neck.
Contour or cervical pillows can also benefit back sleepers, by providing adequate neck support where it is needed.
Again, memory foam or latex pillows are great too, because they mould to the shape of the head and neck, giving customised support.
Down or down alternative pillows can work well as long, as they are not too thick, allowing the head to sink in just enough to maintain proper alignment.
Stomach Sleepers
Stomach sleeping is the least popular sleeping style and can lead to neck and back strain, so the goal is to keep the head as flat as possible.
Recommended Pillow Type for Stomach Sleepers
I recommend thin, soft pillows for stomach sleepers. These pillows help prevent the head from being raised too high, which can cause neck strain.
For some stomach sleepers, they might even find sleeping without a pillow more comfortable.
Combination Sleepers
For those who change positions throughout the night, you want something that is versatile.
Recommended Pillow Type for Combination Sleepers.
I suggest adjustable pillows for combination sleepers, as these will allow you to add or remove filling to achieve the desired loft and support for different positions day to day.
Shredded memory foam pillows are also a good choice as they can be fluffed or flattened to suit various sleeping positions as you move during the night.
Choose a pillow that helps you get a good night’s sleep
In summary, choose firm or high loft pillows for side sleepers, medium-loft pillows for back sleepers, and thin pillows for stomach sleepers. This will help to ensure optimal spinal alignment and comfort.
It is really useful to understand the effect of bedding, the bedroom environment and your pillows and mattress. Knowing what suits your sleep position best can help you to get a good night’s sleep and improve the quality of sleep too. Learn more about different sleep positions here: