Pillows for Back Sleepers

Back sleeping is the healthiest sleeping position and the most neutral one. A low and soft pillow will work best because it doesn’t lift your head high. The pillow should fill the space between the head and the mattress without lifting the neck up.

If the pillow is too high, your spine won’t be properly aligned, and you will wake up with muscle pain. At the same time, the pillow should provide adequate support, or your head will fall into the mattress. 

Wedge pillows are suitable for people who suffer from back pain. They create a reclining position that doesn’t put much pressure on your back or neck. Wedge pillows can also be used to relieve acid reflux if you’re a back sleeper. 

Sleeping with Pillow Under Back

In this position and with the help of 2 pillows, your spine will be perfectly aligned, and the weight of your body will be evenly distributed. A small pillow under the back will help keep your spine in a neutral position, relieving pressure. If a pillow feels too thick, you can try a small rolled towel. 

Sleeping with Pillow Under Knees

If you’re using a pillow that's too high, you might be putting too much strain on your neck because your spine isn’t in a neutral position. You can try putting a thin pillow under your knees. It will lift your lower body to keep it aligned with your neck.
 

Pillows for Stomach Sleepers

If you prefer to sleep on your abdomen or stomach, with your head a little bit tilted to the side, you need to sleep on a soft and relatively thin pillow. This type of stomach sleeper pillow will keep your spine aligned without twisting your neck or head. 

Sleeping on your stomach forces your neck and head upward in an unnatural position and should be avoided if possible. However, some people prefer this position or find it more comfortable. 

A breathable fluffy pillow will work best for stomach sleeping because it won’t feel hot against your skin. You should also use your arms for support, but make sure that you don’t sleep on them, or they will feel numb in the morning. 

Sleeping with Pillow Under Knees

Putting a pillow under your knees for extra support can alleviate pressure if you’re a stomach sleeper, as this will keep your spine in a neutral position. The pillow used under your pelvis, knees, or stomach should be thin. 

Pillow for Combination Sleepers

Combination sleepers change their sleeping position all the time, and they need a pillow that is as versatile as their sleeping habits. You need to look for a pillow that has high and low areas to support your head, whether you’re sleeping on your back, side, or stomach. 

In some cases, getting an all-purpose pillow might be a little challenging. You can use 2 or more pillows in bed and use the one that feels more comfortable. 

Should You Sleep Without a Pillow?

Sleeping without a pillow can be extremely beneficial. If you can’t find a comfortable sleeping position, you might try sleeping without a pillow. It can help your body in several ways. 

• Sleeping without a pillow prevents back pain if you can’t find a pillow that supports your spine’s natural curve. Sleeping on your side with your knees a little close to your chest will stretch the lower back and relieve pressure off your muscles and nerves.
• In some cases, you can’t find a pillow that provides adequate support to your neck. Without a pillow, your head will be in a neutral position that doesn’t put any strain on the nerves. 
• Sleeping with a pillow might affect the blood supply to your head, which leads to morning headaches or migraines. If you suffer from headaches in the morning, you might want to start sleeping without a pillow and see if your pain improves. 
• If you’re sleeping on the wrong pillow, you will end up tossing and turning all night long without finding a comfortable sleeping position. In this case, it’s recommended to try sleeping without a pillow to see if you can get rid of insomnia. 
• Some people are prone to acne because of the way the pillowcase rubs against the skin (luckily there are also pillowcases for people with acne prone skin). If you’re a stomach sleeper, try sleeping without a pillow and see if your skin condition improves. Sleeping without a pillow isn’t recommended if you’re a side or back sleeper. 
  
  

When Should You Replace Your Pillow?

Even the best pillow won’t last forever, so you generally need to replace your pillows after about 18 months. More expensive, high-quality pillows will last longer than cheaper ones, but your pillow won't provide the same support it originally did after a couple of years. 

Sure Signs To Tell if It’s Time to Replace your Pillow

• Take off your pillowcase and examine the surface of the pillow. If it’s covered in stains and smells bad, then it’s definitely time to replace it. *Even if you clean your pillow regularly, there might be some trapped dead skin cells or mold spores that you’re unable to detect. These can cause skin and breathing allergies. Bad and unclean pillows will also make your skin worse. 
• Check the pillow for any visible signs of wear. If the fill is coming out, then it’s definitely time to have it replaced. Your pillow is designed to provide a specific support level, and losing its fill will affect this essential feature.
  
  
• Try folding your pillow in half. If it stays folded, then it’s time to have it replaced. Synthetic pillows might still spring back to their natural shape even if the pillow is already dead. You should try putting some weight on top of the pillow, then take it away. If it doesn’t spring back to its natural position, then you have to replace it. 
  
  
• Let your body be your guide. If you wake up with neck and head pain, your bad pillow might be the culprit. An under stuffed or overused pillow won’t provide your head and neck with the needed support, putting much pressure on your spine. It will also be pushing your spine out of alignment, which can use health issues in the long run. 
  
  

How to Properly Maintain Your Pillow

After buying a good pillow, you need to maintain it properly. This will guarantee that it will always provide an adequate level of comfort and support and that it will last for a long time. Here are some tips to help you keep your pillow in perfect condition. 

• Fluff your pillows daily or whenever you feel you need to. This will keep your pillow fluffy enough to keep your neck and head supported. 
  
  
• Every week, take your pillow out and keep it in the sun for a while. The fresh air and the sun will get rid of any bad odors and eliminate the risk of bugs. 
  
  
• Make sure that your pillowcase feels soft and won’t scratch your skin. Change and wash your pillowcase regularly to help avoid it causing any skin problems. Silk pillowcases often feel more comfortable and smoother than cotton pillowcases, and go for a high thread count if you prefer the cotton ones. 
  
  
• Read the pillow’s label for cleaning instructions. Most pillows are made of synthetic materials and can be washed in the washing machine (this also applies to cleaning throw pillows as well). Let the pillow air dry in the sun to get rid of the moisture. 
  
  
• Natural materials like down shouldn’t get wet because the fill is prone to mold. If your pillow is made of natural fibers and can’t be washed in a washing machine, using a mild detergent to wipe the pillow's surface clean. 
  
  
• To properly dry your pillow in the dryer, turn it and fluff it several times to make sure that the stuffing doesn’t get cramped in one area. If it still feels damp, hang it up for a day or 2 before using it on your bed. 
  
  
• Use a paste made of baking soda and water to remove any stains off your pillow. 
  
  
• If you have to store your pillow for any reason, we recommend you keep it in a breathable, non-plastic bag, as plastic bags can retain moisture and cause mold. Also, don’t bend or fold your pillow when it’s being stored in order to maintain its shape. 
  
  

Our Conclusion on Correctly Using A Pillow

Choosing a good pillow is crucial for healthy, comfortable sleep that relieves your muscles and nerves at the end of a long day. You should always make sure that you’re picking an appropriate pillow that supports your body according to your favorite sleeping position. 

Also, keep in mind that even the most expensive and high quality pillows won’t last forever, so you should examine it for signs of wear. Keep your pillow clean and change it if necessary to make sure that you’re providing your body with the needed support night after night.