When looking at the number of different pillows available to choose from, finding the correct one for your specific needs and sleeping posture can be quite confusing and ultimately costly. Understanding the connection between sleeping posture and the type of support your body needs throughout the night is the first step to choosing the right pillow.
Selecting the right pillow for your sleep posture
Achieving the perfect sleeping posture is different from one person to another. You may prefer to sleep on your back, your partner on their side and your children on their stomachs. Different sleeping postures, calls for different pillow heights, contoured and tailored to your body type.
The best Pillow for Back Sleepers
According to Harvard Medical School Special Health Report, “back sleepers should look for medium-thickness pillows that cradle the natural curvature of the neck, offering both support and comfort”. This is to ensure alignment and comfort of both your head and spine throughout the night. With a pillow too high or too flat, a back sleeper may find themselves with unwanted strain due to their neck being pushed forward, or insufficient support of their spine. Therefore, a lower contour pillow is most beneficial to ensure alignment.
The best Pillow for Side Sleepers
When sleeping on your side, a gap is created between your neck and shoulder. If the pillow is too low it can create strain on your muscles and ligaments and create a need to consistently switch sides. In order to fill this gap between the neck and shoulder and keeping your spine in a neutral position a more dense, higher pillow is best for side sleepers.
Your height and shoulder width also play a role in determining the correct pillow height. The taller you are and the wider your shoulders – the higher your pillow needs to be to fill the gap between neck and the mattress.
And for Stomach Sleepers..
Stomach sleeping is not recommended due to the pressure it places on the neck, spine and intestines. If you are a stomach sleeper we advise to not use a pillow. However, we strongly recommend avoiding stomach sleeping and instead teach yourself to fall asleep on your back or side, propped up and supported by pillows to help you stay in position.
Determining the correct pillow height for your sleeping position
When sleeping on your side, the correct pillow should provide support between the outer shoulder, cheek, head and neck. For side sleepers with larger frames and /or broad shoulders a higher pillow minimises the gap between the neck and shoulder. Smaller framed individuals should look for a pillow of medium height to avoid overextending their necks.
For back sleepers, it is important to make sure that your head is not in a forward extended position, as this can place strain on your neck, shoulders and back.
We recommend the Posture Form Pillow – Low profile for back sleepers and side sleepers below 5’5 (167cm) and the Posture Form Pillow – Regular profile for Side sleepers above 5’5.
Height adjustable pillows
Height adjustable pillows can be personalised to your height and are a great way to ensure you are not straining ligaments and muscles in your sleeping posture. Removable inserts allow users flexibility for different sleeping positions while also accommodating differences in body types. The ergonomic design of most adjustable pillows also encourages ideal sleeping posture and they are usually made from foam that provide consistent pressure relief.
Mattress firmness
Mattress firmness is an individual preference, however you need to make sure your pillow is compatible with your mattress. If you like a firm mattress, then you may need a higher pillow as your body does not sink into the mattress as much as it would when you have a softer mattress. When you sink into your softer mattress, to ensure correct space between your head, neck and mattress you will need a lower pillow.
Finding a pillow to help relieve neck and back pain
With a huge four million Australians experiencing back and neck pain (Australian Bureau of Statistics) it is important to look after our spinal health and understand how to maximise comfort to minimise joint and muscle stiffness.
The best pillows for neck and back pain are those that offer correct support while at the same time maintaining spinal alignment and this balance is often sacrificed when pillows are made from cheaper materials and fillings.
Neck, back and shoulder pain
During 2024’s spinal health week, Australia’s Chiropractors Association found that 98.5% of women and 98.0% of men had experienced some kind of neck or back pain within the last 12 months. They also reported that back pain increased significantly with age as our muscles and joints become less reliable. The deep sleep we need to restore our bodies can be difficult to achieve when we are in pain.
Proper spinal alignment during the night can help reduce the strain on your back muscles.
It is a common misconception that your pillow only supports your neck, it supports the way your whole body aligns while you are sleeping.
After determining the correct pillow height for your body type and preferred sleeping position, next step is to make sure the pillow is made from supportive materials that are also healthy for the respiratory system.
Read Also: The Science of Sleep and Posture
Pillow composition; breathability and pressure relief
The foam /materials that make up a pillow determines its firmness, breathability and pressure relief properties. Pillows are made of a myriad of different materials; down, buckwheat, polyfill etc etc. It is widely agreed that memory foams and latex are the best options to achieve optimal comfort & support. There
Traditional Memory Foam
Memory foam moulds to the curves of the head and neck, providing a tailored, support for the body throughout the night. Low to medium height is ideal for back sleepers whereas side sleepers need more height. By responding the body’s heat and weight, memory foam softens around areas which require further support, alleviating tension and preventing pressure points. The heat adapting nature of this foam allows it to return to its original form after use, ensuring that you get the most out of your pillows life and have consistent support.
NexGen Foam
The forefront of memory foam innovation is NexGen Foam. Australian-made and adhering to the most stringent safety standards in the world, this second-generation foam is designed to specifically enhance your sleep with superior pressure relief. It has a unique open-cell structure which allows it to mould perfectly to your body, redistributing pressure and improving the breathability you find in traditional memory foam. With hot Australian nights, cooler pillows are a must. NexGen foam increases the airflow of traditional memory foam six times over. Coupled with moisture-wicking properties it can effectively draw the heat away from your body, making your sleep dry and cool. This enhanced breathability also increases the pillows life, slowing the rate of deterioration.
Latex
Latex has a reputation for resilience and durability. However, it does not mould to the body like memory foam, and due to all latex containing a portion of synthetic fillers, the exact composition is often not disclosed and can pose potential health risks, especially for those with sensitivities. As latex production does not exist in Australia, all latex is imported.
Pillows tailored to your sleeping posture, height and specific sleep needs is important in maximising daily comfort and performance. By opting for pillows made of the best materials which offer optimal comfort and support, you can help minimise those morning aches and long-term spinal, back and neck issues.
