How to Choose a Pillow

There are various factors that affect the quality of your sleep at night, and your pillow plays a significant role. An improper pillow can contribute to increased headaches, neck stiffness, and shoulder tension. Taking time to identify the best pillow based on your sleeping habits and personal needs will help you wake up feeling refreshed and ready to start your day.

Think about your most comfortable sleeping position. Many people sleep on their back, while others prefer lying on their side, and some like sleeping on their stomach. A key factor in choosing the right pillow is understanding the position you most often sleep in.

Spend a few nights discovering your favorite sleeping position. You may already have an idea of which position you prefer for sleeping, but tracking your sleep over a few nights can confirm it.

• When you're ready to sleep, try lying on your back, side, and stomach for a few minutes to see which position feels the most comfortable. If you lie on your stomach for half an hour and still can't fall asleep, it’s probably not your preferred sleep position.
• Pay attention to the position you wake up in the morning. Record the positions you wake up in for a few days and compare them.

Choose your favorite sleeping position. After taking the time to reflect and explore which sleeping position suits you, it's time to make a decision. This is an important choice, as it will guide you in picking the perfect pillow.

• If you are someone who likes sleeping on your stomach, you'll need a soft, relatively thin pillow, or possibly none at all. A soft pillow will help align your neck with your spine.
• If you often sleep on your back, look for a medium-thick pillow. Avoid a pillow that's too thick, as it will push your head too far forward. The pillow shouldn't be too soft either, as your head will sink too much. In this case, you might need a pillow with a thicker, firmer bottom to slightly lift your neck.
• People who sleep on their side will need a thicker, firmer pillow to support their neck.
• If you believe you sleep in multiple positions and feel comfortable in various postures, choose a pillow that's medium-thick and slightly softer, so you can easily switch between positions.

Explore the different types of pillow fillings available. There are various pillow types, and each has its own filling material.

• Consider your health. If you suffer from asthma, allergies, or chronic neck pain, you may need a special type of pillow filling or a dust mite-resistant pillowcase.
• Think about the cost. Some pillow fillings are more expensive than others.

Consider using down pillows. These pillows are usually filled with the down feathers from geese or ducks and can be tailored to the user's preference.

• A firmer pillow fill is best for side sleepers, while a looser fill is more suitable for back or stomach sleepers.
• These pillows can last up to 10 years, providing great elasticity and breathability due to their natural material composition.
• Note that there is a difference between down and feather pillows. Down is very light and soft, typically located under the tougher, more rigid feathers, which help protect the bird from the elements. Down pillows are usually firmer, and some feathers may poke through the pillowcase, especially in cheaper versions.
• Although there’s no scientific evidence to suggest that down and feather pillows increase the risk of allergies or asthma, some people choose to avoid them.
• If you prefer to avoid down pillows for ethical reasons or due to asthma or allergies, you may opt for synthetic down alternatives.

Consider choosing wool or cotton pillows. A wool or cotton pillow can be especially suitable if you're highly allergic, as these types of pillows are less likely to attract dust mites or mold.

• Note that these pillows tend to be quite firm, so they may not be ideal for those who sleep on their stomachs.
• If you're a stomach sleeper but still want a hypoallergenic pillow, consider a very thin wool or cotton pillow.

Consider using latex rubber pillows. These pillows are made from rubber tree sap, giving them excellent elasticity and resilience.

• Latex pillows are great for those with allergies due to their mold-resistant properties.
• They tend to be cooler than memory foam pillows and can contour to the shape of your head and neck.
• Latex pillows come in various shapes and sizes. The firmness of these pillows also varies, with some using shredded latex, while others have solid cores.
• These pillows don’t “sink” as much as memory foam, but they can be fairly heavy and expensive.

Consider purchasing memory foam pillows. These pillows are made from polyurethane mixed with certain chemical additives.

• Memory foam pillows come in many shapes and sizes, including the popular S-shape design.
• They provide excellent support, especially for those with neck, jaw, or shoulder problems.
• Memory foam pillows are durable and can mold to the curves of your head and neck.
• It's best to choose a well-packed pillow to avoid it becoming flat over time.
• Keep in mind that memory foam can feel hot as it doesn't breathe well.
• If you're someone who moves around a lot, memory foam pillows may not be ideal since they take time to mold to different shapes.
• New memory foam pillows might have an unpleasant smell, but this dissipates quickly.

Consider purchasing specialized pillows. Certain health conditions and sleeping habits might make a regular pillow unsuitable for you. However, note that while a specialized pillow may help, there’s little scientific research to back up the claims made by manufacturers, and they can be quite expensive.

• U-shaped positioning pillows are advertised as helping those with sleep apnea maintain the best posture. They are also said to reduce tossing and turning throughout the night.
• Cervical support pillows are designed with a firmer bottom section to support the neck. These pillows are marketed as helping to reduce neck tension and headaches, though there’s insufficient research to confirm this.
• Anti-snoring pillows are claimed to position the head in a way that keeps the airways open by lifting the chin away from the chest.
• Cooling pillows have fillings designed to absorb heat, helping you stay cool while you sleep. While anyone can use these, they are especially useful for those experiencing hot flashes.
• Oxygenating pillows are designed to improve air circulation, potentially helping with breathing and deeper sleep. While some believe these pillows may help reduce pain, doctors are still unclear on how this technology works or if it’s effective.

Read online reviews before purchasing a pillow. After determining which type of pillow is right for you, it's a good idea to check online and read reviews for different pillows before buying, especially if you're considering specialized pillows like anti-snore or cooling pillows. These types can be quite expensive, and there's no guarantee they'll work as advertised.

Understand that price isn't everything. The best pillow for you may not necessarily be the most expensive one. It's important to try different pillows across various price points.

Lie down on the pillow. Many stores that sell pillows also offer mattresses. If possible, try lying down on a pillow for a few minutes. This gives you a more realistic sense of whether the pillow will be suitable for you.

Stand next to a wall. If you're unable to lie down to test a pillow, you can stand next to a wall in your preferred sleep position and press the pillow against the wall. If it’s the right pillow, your neck should align with your spine.

• You may find it difficult to check if your neck is aligned with your spine, so it’s best to bring someone along to help you choose the right pillow.

Ask about trial periods and return policies. Some stores, like Ikea, have return policies if you're not satisfied with your purchase. Before buying a pillow, ask about their return policy to ensure you can return it if it doesn’t work for you.

• Consider using more than one type of pillow. Some days, you may need more head support than others, so having different types of pillows to choose from is beneficial.
• Wash your pillow regularly according to the manufacturer’s instructions, or use a protective cover to extend the pillow’s lifespan. Memory foam pillows can't be washed, but a protective cover will help keep them clean.
• Replace your pillow when it begins to deteriorate or loses its shape. Fold the pillow in half lengthwise and hold it for about 30 seconds. If it doesn’t return to its original shape when you release it, it’s time to replace it.