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While most people comfortably lie on their backs while lounging, only a few remain in that position throughout the duration of their sleep. If you’re one of the rare true back sleepers, you have the luxury of sleeping in the best position for your health. Regardless, investing in the best pillow for back sleepers can boost the benefits and combat the few adverse effects of sleeping on your back.
How To Sleep On Your Back
Although only about 13% of the population sleeps on their back, many people desire the ability to sleep in this position because of its health benefits.
If you want to begin training yourself to become a back sleeper, here are a few steps to follow.
- Stretch. Some light stretching before bed can go a long way. Loosening and relaxing your muscles before crawling into bed may reduce stiffness and make dozing off easier.
- Lie flat. Become comfortable lying flat on your back while resisting the urge to turn your head to one side or position your legs at awkward angles. Your body should remain as neutral as possible while falling asleep.
- Elevate your head. Using the best pillow for back support, you want to ensure your head is raised — but not too much. If it’s too high or too low, it will not be aligned with your spine, which is the main benefit of sleeping in this position to begin with.
- Place a pillow beneath your knees. When you’re not used to sleeping on your back, you may feel some uncomfortable pressure in your lower back region. You can help relieve this pressure by putting a medium-sized pillow underneath your knees.
Whether you’ve been sleeping on your back for your entire life, or you’re trying to switch up your position for the first time, consider these tips for a healthy, strain-less night of sleep.
Best Pillow For Back Sleepers
Sleeping on your back allows your spine to rest in a neutral position in alignment with your neck throughout the night. This reduces the risk of potential back, spine or neck injuries.
In order to reinforce this, the best pillow for back support should be thick enough to position your stomach beneath your esophagus, which prevents acid reflux from occurring. However, it should also be thin enough to keep your chin tilted up rather than towards your chest, which keeps your airways open and prevents snoring.
The best pillow for back sleepers strikes this balance. Here are a few that do just that:
TEMPUR-Essential Support Pillow by TEMPUR-Pedic
This highly rated pillow is specifically designed to support the alignment of your head, neck, and shoulders while you sleep. Made of extremely soft, conforming material, the TEMPUR-Essential Support Pillow ensures a comfortable and strain-free night of sleep that is perfect for back sleepers.
Bedgear Back Sleeper Performance Pillow
The Back Sleeper Performance Pillow is a great mixture of flexible and firm. It consists of responsive fibers that cradle your head to prevent neck strain. This pillow will not only help keep your body in an ideal posture while asleep but ensure you remain at a comfortable temperature with Dri-Tec® fabric that wicks away heat and moisture.
Large TEMPUR-Neck Pillow by TEMPUR-Pedic
The Large Tempur-Neck Pillow is designed to allow your neck and shoulder muscles to relax completely. This is a standard size pillow that aids the curve created by your head, neck, and shoulders for therapeutic support. If you experience shoulder, neck, or back pain, this pillow is your perfect match.
Bedgear Circadian Series - Dusk 2.0 Pillow
Bedgear’s Dusk 2.0 Pillow provides the perfect cushion for your shoulders when sleeping on your back. The unique dual chamber construction of the Circadian Series features a Boost foam crown and Boost foam blend, ensuring weightless pressure relief for soft support with no rebound.
Discover Your Perfect Mattress With bedMATCHⓇ
Which came first — the pillow or the mattress?
While purchasing the best pillow for back support can make a huge difference in the quality of your sleep, double up with the best mattress for back sleepers.
If you want to be sure your next mattress is your perfect match, try our bedMATCHⓇ quiz today. This free test uses scientific data and mathematical measurements to determine the perfect mattress for your body type, sleep needs, and personal preferences. Not only does it take into account your favorite sleeping position, but other factors like your height, weight, and age as well.
Take our quick and easy bedMATCHⓇ quiz to gauge the best understanding of what you need in a mattress to rest soundly on your back each night.