Best Pillows for Back Sleepers
Pillow Fills for Back Sleepers
When shopping for a pillow, you’ll come across all types of pillow fills, or what your pillow is made from. A pillow’s fill affects its feel, price, and durability.
Memory Foam
Memory foam pillows contour closely to your neck and head to provide incomparable comfort and pain relief. They’re durable, sturdy, and great for aligning your head and neck.
You can find both solid and shredded memory foam pillows. Solid pillows are firm and supportive while shredded pillows are malleable and soft.
Latex
Latex is a natural foam known for its durability, springiness, and breathability. It’s similar to memory foam because it conforms under your head and neck to relieve pressure. However, latex is more responsive compared to memory foam so your head won’t just sink into your pillow.
Down
Down is a luxury pillow fill made from goose or duck feathers. Down pillows are soft, lightweight, and breathable, though they do require regular fluffing to keep them lofty.
The issue with down pillows is that they aren’t supportive despite being so costly. Down pillows may feel nice and high-end, but they don’t provide pressure relief and cushioning the same way a latex or memory foam pillow does. So, if you’re dealing with any sort of neck or head pain, you may prefer a more supportive pillow made from foam.
Down Alternative
Down alternative is a synthetic fill that mimics genuine down and feather pillows. Down alternative is made from polyester fibers and is hypoallergenic, making it a decent choice for plant-based shoppers or people with allergies.
Another benefit to down alternative pillows is they’re cheap, readily available, and machine washable. However, being cheap and accessible comes with its downsides. Down alternative pillows are prone to growing lumpy and flat, trapping heat, and being unsupportive. While you save money on your initial purchase, you’ll need to replace down alternative pillows sooner than other fills.
How to Choose a Pillow for Back Sleeping
Beyond comparing pillow fills, consider your pillow’s loft and firmness to make the most out of back sleeping.
Loft
Pillow loft is another word for pillow thickness. While your pillow’s loft may seem unimportant, it makes a major impact on your spinal alignment and comfort. When you sleep on your back, use a mid-loft pillow, or a pillow between 4 to 6 inches thick.
Firmness
Next to deciding on a pillow loft, be sure to find the right pillow firmness for you. Pillow firmness is how much give your pillow has beneath your head and directly impacts your comfort at night. For back sleepers, we recommend a medium or firm pillow.
Benefits of Back Sleeping
Back sleeping is often viewed as one of the best sleeping positions and for a good reason. The posture mimics what you have when you stand straight, maintaining a healthy spine alignment.
It isn’t always easy to start back sleeping, but it’s gentle on your spine, good for your skin, and can relieve heartburn and acid reflux.
Reduces Acid Reflux and Heartburn Symptoms
Sleeping on your back may help with acid reflux and heartburn at night. We recommend using a cervical pillow or wedge pillow when back sleeping because they lift your upper body and keep your stomach acid at bay.
If you regularly deal with acid reflux and heartburn,
avoid eating
fatty, salty, or spicy foods in the evenings. These are common trigger foods for acid reflux and make your symptoms more apparent.
Minimizes Wrinkles and Acne
When sleeping on your side or stomach, some—if not all—of your face is pressed into your pillow. When back sleeping, your face usually doesn’t touch your pillow. By keeping your face off of your pillow, you reduce your risk of developing creases and wrinkles from the pressure placed on your face.
Similarly, pillows and pillowcases collect dirt, dust, and other bacteria, even if you wash them regularly. Resting your face on your pillow can cause acne breakouts, but sleeping on your back protects your skin.
Conclusion
Your pillow can make the difference between sleeping peacefully or tossing and turning all night. As a back sleeper, look for mid-loft pillows with a medium or firm for the best support. Take your time and invest in your sleep by getting a high-quality pillow suited for back sleeping.
