The Best Pillows for Back Sleepers
Sleep experts agree that sleeping on our backs is the best position, allowing our head, neck, and spine to remain in a neutral position throughout the night (Medical Daily). In this guide, we're going to share some practical advice on what you need to consider when choosing the best pillow for back sleepers, as well as our top product picks, to make sure you are fully supported night after night.
The Best Pillows for Back Sleepers
The choice of pillow can make a huge difference in sleep quality, especially if you already suffer from aches and pains on a regular basis. Thicker pillows typically offer more support for the head and neck, which can also help to minimize snoring in back sleepers.
Back sleepers tend to prefer medium or high loft pillows as they keep the neck and head elevated, helping to maintain proper spinal alignment. Pillows with a low loft can cause the head to drop back, which can lead to snoring as well as the development of aches and pains. When it comes to materials, back sleepers generally need a pillow that is firm and thick, but other considerations include airflow and breathability, odour or allergy protection, and cost.
When you spend a third of your life asleep, the last thing you want is to wake up in the morning feeling tired, or worse, with headaches and chronic pain. To help you overcome this problem, we've selected our best pillows for back sleepers.
Best budget pillow for back sleepers – Memosan Anatomic Pillow
For fantastic back sleeping comfort at a great value price, the Memosan Anatomic pillow is an ideal choice. Get the comfort of memory foam in a specially designed anatomic shape that works brilliantly with all sleeping positions. As a back sleeper, the shape will contour around your neck, providing total support for your head and supporting your spine's natural alignment. The high-quality memory foam is also resistant to dust mites, so it’s great for allergy sufferers.
If you change sleep position from night to night, or simply want more control over your comfort, the Octasense pillow is a versatile choice, suitable for back, front, and side sleepers alike. It has been designed with an innovative 2-in-1 construction, combining an Octaspring tube with microfibre filling that can be adjusted at will. With classic and anatomic support, this pillow adapts three-dimensionally to your neck and back, while offering top breathability and ventilation. Not only that, it also has anti-bacterial treatment, making it a great choice for anybody suffering from allergies.
Some people get hot every night and find it incredibly hard to sleep. With that in mind, we created the Fresh Classic pillow, specifically designed to provide incredible support and comfort for side and back sleepers, using temperature-sensitive memory foam pieces that adapt to your head and neck to keep you fully supported throughout the night. The dual-action pillowcase is designed to keep you cool and fresh night after night: one side is made from Coolmax, which actively draws away moisture providing a cool and dry sleep, while the other is made from breathable Airmesh, which allows hot air to escape.
What are the benefits of sleeping on your back?
The way you sleep significantly impacts your health over the years. Back sleeping, deemed the healthiest position, offers benefits such as reduced back and neck problems, decreased muscle tension, and minimised facial wrinkles, and swelling. However, be cautious as it may cause snoring and sleep apnea, which are potential drawbacks to consider.
- Fewer back and neck problems: Opting for back sleeping proves advantageous, particularly for the neck and spine, due to the even distribution of your weight across the mattress. With the body lying flat and straight, pressure is distributed uniformly, alleviating excessive loads on specific areas. If you suffer from chronic back pain or frequently wake up with discomfort, transitioning to back sleeping may offer significant benefits. If you do struggle with back pain, why not check out our fantastic back pain guide.
- Decreases pressure on your muscles: Similarly, back sleeping helps alleviate tension in muscles throughout the body by evenly spreading your body weight. The neck, shoulders, lower back, and legs can all experience equal relaxation without placing undue strain on any particular region. This not only relieves muscular pain but can also enhance sleep quality by promoting overall muscle relaxation.
- Reduces wrinkles on your face and neck: Unlike side or front sleeping, which can lead to sleep lines, back sleeping helps prevent wrinkles on the face and neck. Sleep lines commonly develop around the temples, eyes, cheeks, and mouth. Back sleepers avoid this issue, maintaining smooth skin and preventing facial asymmetry that may result from years of sleeping on one side. Additionally, back sleeping aids in reducing inflammation and encouraging cell turnover in the facial skin.
- Less swelling on your face: Back sleeping can minimize facial swelling, particularly around the eyes, preventing the common issue of waking up with a puffy face. Fluid pooling in certain areas when lying down is avoided by adopting the back sleeping position.
- Sleep apnoea: Despite the numerous benefits, back sleeping may predispose individuals to snoring due to a higher likelihood of airway blockage. This position can lead to sleep apnea, characterized by pauses in breathing, resulting in symptoms such as gasping, choking, and daytime tiredness. It's essential to note that sleep apnea can occur without noticeable snoring.
You now know everything you need to about sleeping on your back. Whether you've been doing it all your life or you're thinking of switching, get yourself the perfect mattress and pillow for back sleeping and get the rest you deserve.