We often put hours of research into choosing a mattress, but we rarely dedicate the same energy to choosing a pillow. What we don’t always realize is that mattresses and pillows are equally important ingredients to quality sleep. That’s because the key to quality sleep is a neutral and healthy spinal alignment. While your mattress works to align hips and shoulders, your pillow aligns the neck and head. Unless both parts are taken care of, you will never fully alleviate the aches and pains that result from misalignment.
To get the most restful sleep possible, choose your pillow with care. Remember that pillows are so much more than decoration for your bed—they’re there to provide support. Take time to consider what kind of support you need and be smart when shopping because pillows are not one-size-fits-all. From filling and cover material to size, support, and loft, pillows come in an endless variety. Use this guide to understand the many variables and help determine the best pillow for your sleep style and preferences.
If you’ve been using the same pillow for years on end, you’re certainly not alone. Many people overlook their pillows and don’t realize that they should actually be replaced somewhat regularly. In fact, the National Sleep Organization recommends changing your pillow every 18 months.
But time isn’t the only way to know whether you need a new pillow. Here are some signs that your pillow may need an upgrade:
Other reasons to consider purchasing a new pillow may be that you are getting a new mattress and want a new pillow too. Or perhaps you’re moving to a new home and want to start off on a fresh slate. In short, there is never a bad time to upgrade your pillow.
Pillow shopping, like mattress shopping, can be overwhelming. Not only are there so many brands, but there are also so many options!
Make the process easier by asking the following questions as you shop. Doing so will help you determine what to look for when hunting for the best pillow for you.
Below, we’ll break down why each of these questions is important and give you all the tools you need to find the perfect pillow.
Most brands offer two sizes of pillows: standard and king. Some brands, like Saatva, also offer queen size. Here are the dimensions of each:
You should know that brands don’t always accurately label the sizes of their pillows. The actual dimensions of a pillow may vary by several inches in either direction. If you already have a pillowcase for your pillow, make sure that the dimensions of each are compatible before purchasing.
The best pillow is one that offers the ideal amount of support. The filling of your pillow is what determines how supportive it is. Airy, compressible materials will provide softer support, while denser foams and less compressible materials provide firmer support.
Fillings are also important to consider if you have allergies or sensitive skin, are prone to night sweats or prefer a natural or organic pillow.
These are some of the most common pillow fillings:
The pillow cover is just as important as the filling. Always consider the materials used in the pillow cover before purchasing.
You should also consider whether or not the pillow is washable. Does the pillow come with a removable cover that can be easily washed? If not, is the pillow washing-machine safe?
Here are some of the most common materials used in pillow covers:
The position you sleep in determines the amount of stress put on your neck and spine. Back and stomach sleepers risk arching or craning their neck, while side sleepers risk stretching their neck and curving their spine.
If the goal of a pillow is to keep your spine in line, you need one that addresses these potential problems by offering the right amount of lifting support and comfort.
The best pillow for sleeping on your back is one with medium loft and medium firmness. It should lift the head slightly, but not so much that the head cranes forward. This will lead to pain at the top of the spine. Insufficient elevation will also cause pressure and soreness. A memory foam pillow is a good choice for back sleepers, as it offers excellent support for this part of the spine.
source: dreamcloud.com
The most comfortable pillow for stomach sleepers is one that has a low loft and is easily compressible. Too much loft will cause a pinching in the neck, increasing the chances of soreness or kinks. A down or down alternative pillow that lifts the head slightly is the best pillow for this sleep position.
source: plushbeds.com
Side sleepers need a pillow with the most loft and firm support to keep pressure off of the shoulder and to keep the head from dipping too far to the side. Look for a tall pillow with a large gusset that will keep your head propped up and spine in light all night. A cotton or kapok-filled pillow is the best pillow for side sleepers who need a comfortable, but firm support.
source: nectarsleep.com
A good pillow doesn’t just alleviate pain in the neck and shoulders—it alleviates pain throughout the body. Take time to consider the many options before purchasing a pillow haphazardly. You can find some of the options on our site—browse our sleep brand reviews to discover them.