Back sleeping is the second most common sleep position, and it offers real advantages for spinal alignment, pressure relief, and breathing. But to get the benefits of back sleeping (also called the supine position), you need a pillow that supports your head and neck.
An uncomfortable pillow can lead to micro-wakeups during the night that you may not even remember, but that doesn’t make them harmless. Even very short-lived sleep disruptions can keep your body from reaching critical deep sleep and REM sleep, and that’s bad news for your health.
Ahead, we’ll break down what to look for to help you choose the best pillow for back sleepers, and we’ll look at how cooling pillows can help you get even better sleep.
The Benefits of Back Sleeping
If you’re a devoted back sleeper, you’re already sleeping in one of the healthiest positions for proper spinal alignment and comfort. Sleeping on your back reduces pressure points and can even make breathing easier. Here are some of the biggest benefits:
- Better spinal alignment: Back sleeping helps keep your head, neck, and spine in a neutral line. A 2019 review found that back and side sleeping are linked to less spinal pain than stomach sleeping.
- Fewer headaches: With your head supported evenly, your neck muscles don’t have to work as hard. That reduced strain can help cut down on headaches that originate in the neck, called cervicogenic headaches.
- Less chest compression: Lying on your back spreads weight more evenly across your torso. This can make breathing feel more open and comfortable.
- Sinus relief: Slight elevation while back sleeping can help sinuses drain more effectively. That can mean less morning congestion and easier nighttime breathing.
- Easier on skin: Because your face isn’t pressed into a pillow, there’s less friction and compression on your skin. Over time, this may help minimize irritation and sleep‑related wrinkles.
To make the most of sleeping on your back, you need the right pillow. Keep reading for tips and suggestions.
Factors to Consider When Shopping for a Pillow
If you’re a back sleeper, your pillow should help you achieve a neutral spine so your muscles can fully relax as you sleep, preventing wakeups and neck strain. Here are the factors to consider when shopping for a back sleeper pillow:
- Comfortable Loft: Loft refers to a pillow’s height, and for back sleepers, a medium loft is usually the sweet spot. It should gently support the natural curve of your cervical spine (neck bones), so your head stays level rather than tipped forward or angled back.
- Support: Even with a comfortable loft, your pillow needs to properly support your head and neck. A pillow that’s too soft can fall flat, while overly firm materials can prop you up too high. Look for a pillow that maintains its shape and keeps your spine aligned.
- Feel: Some back sleepers prefer the buoyant lift of latex, others like the slow‑melting contour of memory foam. Some want a plush, down‑alternative surface with underlying structure. There’s no right or wrong choice. It comes down to what’s comfortable for you—as long as it keeps your head and neck properly aligned.
- Breathability & Cooling: As you sleep, heat can build around the back of your head and neck. Pillows made with breathable materials like open‑cell foams and Cell Solution® CLIMA fiber can help prevent overheating, reducing the likelihood of nighttime wakeups that can interrupt deep sleep.
Choosing the right pillow comes down to finding the perfect balance of loft, support, and comfort to help keep your spine in a neutral position as you sleep.
Find the Best Cooling Pillows for Back Sleepers With SHEEX®
If you’re on the hunt for the best pillow for back sleepers, the team at SHEEX® has you covered. We’ve developed a line of cooling pillows made just for back sleepers.
Original Performance Down Alternative Stomach/Back Sleeper Pillow
Pairing our cool‑to‑the‑touch Original Performance fabric with temperature‑regulating Cell Solution® CLIMA fill, the Original Performance Down Alternative Stomach/Back Sleeper Pillow actively moves heat away from your head and neck as you sleep. The hypoallergenic down alternative performance fiber fill keeps your head and neck perfectly comfortable and supported throughout the night.
VersaCloud™ Adjustable Hybrid Pillow
The VersaCloud™ Adjustable Hybrid Pillow delivers cloud‑like comfort with a breathable, cooling design that adapts to any sleep position. One side features lofty down‑alternative fill for plush pressure relief and airflow, while the other uses gel‑infused memory foam for added support and fast heat dissipation. With its dual‑side construction and customizable feel, it’s built to keep every type of sleeper cooler, more comfortable, and fully supported.
Infinite Zen Performance Pillow
Featuring ultra‑breathable TranquilAire™ memory foam and Microban® technology, the Infinite Zen Performance Pillow relieves pressure and keeps air flowing for clean and comfortable nights of sleep. Serene•Chill™ cooling gel activates on contact to pull heat away from your skin to help maintain an ideal sleep temperature—no more overheating—while the RidiculouslySoft® removable cover is machine washable, for easy care.
SleepScents™ Pillows
Back sleepers, get ready to unwind naturally with SHEEX® SleepScents™ pillows. Infused with essential oils, these pillows are designed to transform your nightly routine into a soothing ritual of relaxation. The ergonomic design cradles your head and neck, while the pillow’s open-cell structure helps reduce tension and quiet the mind for deeper, more restorative sleep. Available in calming lavender and soothing coconut.
Browse the entire SHEEX® cooling pillow collection to find the perfect pillow for back sleepers. Or shop our 2-Pillow Bundles for you and your partner!
