Side, Back or Stomach? How Your Sleep Position Changes the Pillow You Need

The right pillow is less about brand or price and more about one thing: how you sleep. The Sleep Foundation’s guidance comes down to keeping your head and neck in line with your spine, and each sleep position needs something different to do that.

Side sleepers

This is the most common position. The Sleep Foundation estimates that more than 60% of adults sleep on their side.

What you need: a pillow that fills the space between your head and the mattress, so your neck isn’t bent too far up or down. Side sleepers usually do best with a medium to high loft pillow, at least 4 inches thick. People with broader shoulders may need more than 6 inches.

Extra tip: a thin pillow between your knees helps keep your hips aligned.

Back sleepers

What you need: a pillow that supports the natural curve of your neck without being too high. Back sleeping makes it easier to keep the spine aligned and spread your weight evenly.

Worth knowing: the Sleep Foundation notes that back sleeping is the worst position for snoring and sleep apnea.

Stomach sleepers

What you need: a very thin pillow, or no pillow at all. A thick pillow turns your neck even further out of line.

Worth knowing: this is the position that gives your spine the least support.

Quick check you can do tonight

Lie down in the position you usually fall asleep in and ask someone to look at you from behind or from the side. Your head, neck and upper back should form roughly a straight line. If your head tilts up toward the ceiling or drops toward the mattress, your pillow height is probably off for the way you sleep.

Sources: Sleep Foundation, Best Sleeping Positions and Sleep Foundation, Best Pillows for Side Sleepers. This article is general information, not medical advice.