Do you toss and turn at night and feel exhausted in the morning? Do you often wake up with neck, shoulder or lower back pain? These may be signs that it’s time for a new pillow.
While many people spend a lot of time testing mattresses before buying one, they may not give as much thought to what they put under their head. But sleeping on the right pillow can make the difference between restful sleep and a fitful night. We spend about one-third of our lives with our head on a pillow, so it’s worth choosing one that works for your body and sleep style.
If you’ve ever shopped for pillows online or in a home goods store, you know there are many options and some can be surprisingly expensive.
There are many factors that go into choosing a pillow, but there is no one “perfect” pillow. Sleep products are highly marketed, so the best choice often comes down to your sleep position, comfort and personal preference.
Here are four things to consider when choosing a pillow:
- Your sleep position
- Your budget
- The loft and firmness of the pillow
- What the pillow is made of
1. What type of sleeper are you?
When you sleep at night, do you resemble a starfish, a skydiver or a log? Or maybe you’re a combination of all three? Whether you sleep on your stomach, back or side, the right type of pillow can make a difference in how you feel in the morning. Here are some suggestions based on the way you sleep.
Side sleepers need a firmer, thicker pillow that keeps their head supported and spine aligned. If you are a side sleeper, you may also want to consider a smaller, flatter pillow between your knees to help ease lower back discomfort.
Stomach sleepers should choose softer, flatter pillows since thicker pillows may prop the head too high and lead to neck or lower back pain. You may also want to place another flat pillow under your hips to help with lower back alignment.
Back sleepers may do well with medium-thickness pillows that offer support and comfort for the head and neck. You may also want to place a pillow underneath your knees to help reduce strain on your back.
Combination sleepers who move around at night may want to look for pillows with adjustable fill. This can make it easier to find support as you change positions.
Pregnant sleepers may have limited options for sleep positions, especially later in pregnancy, but side sleeping is often recommended. A pregnancy or body pillow may provide added comfort and support for the belly, hips and knees.
2. How much should I spend?
There are a lot of companies that promote their pillows as the best, and some can come at a high price. But don’t let cost be your only deciding factor.
Price can sometimes reflect quality, but there are also many comfortable pillows at affordable prices. In general, a good, long-lasting pillow may cost between $25 and $100.
3. What’s the firmness and loft?
A pillow’s loft refers to its height when it lays flat on the bed. People with different sleep positions generally prefer different lofts. A pillow’s firmness refers to how it feels and how high it holds your head up. Together, loft and firmness determine the pillow’s height when weight is put on it.
For example, a pillow with a high loft might not hold your head as high as you’d expect if it is very soft and sinks under your weight.
When choosing the loft and firmness of your pillow, consider the firmness of your mattress. For softer mattresses, a firmer pillow may be better to keep your head and neck aligned. For harder mattresses, a softer pillow may be better to help you adapt to the pressure.
4. What’s the pillow made of?
There is no single pillow cover or fill material that works best for everyone. From down and buckwheat to water and memory foam, pillows are made with a variety of materials. Here’s a quick breakdown of a few common options:
Down or down alternative pillows are among the fluffiest options and tend to be machine-washable, but check the label to make sure.
Buckwheat pillows are firm and contour to your body. Many buckwheat pillows are vegan or organic, making them appealing to those who are eco-conscious.
Water pillows typically contain water along with another fill material, such as memory foam or polyfill. You fill them with water to adjust firmness levels. They are known for being cooling and supportive.
Memory foam pillows offer a soft, conforming feel and come in two styles: shredded or solid memory foam. Shredded memory foam pillows tend to be easier to adjust for a softer feel. One downside is that memory foam can trap heat, although some manufacturers add cooling materials or design the pillow to encourage airflow.
Latex pillows are pressure-relieving and durable. They tend to have a high loft and are denser, so they may be better for side and back sleepers than stomach sleepers. Like memory foam, they can come in solid or shredded styles. Latex feels similar to foam, but it is often more cooling, especially when aerated.
And while what’s on the inside counts, pillow covers matter too. Most pillow covers are made of cotton, polyester or a cotton-polyester blend. Some are made of other materials, such as bamboo-derived fabric or satin, but cotton covers tend to be the most breathable.
When should you replace your pillow?
A good rule of thumb is to replace your pillow when it starts to feel uncomfortable, lumpy or saggy.
To extend the life of your pillows, especially if you’ve invested in a higher-cost pillow, use pillow protectors and wash your pillows every four to six months. Check the label first to make sure the pillow is machine washable.
What if I’m still struggling with good sleep?
There are many factors that can affect sleep quality, including sleep apnea, insomnia, restless legs syndrome, periodic limb movement disorder and sleep habits. If changing your pillow or mattress doesn’t help, talk to your doctor. They can help identify what may be affecting your sleep and may recommend a sleep study.
Talk to your doctor if you regularly wake up with pain, feel very tired during the day, snore loudly, gasp for air during sleep or have trouble falling or staying asleep. These symptoms may be linked to a sleep disorder or another health issue.
Banner Health sleep experts can help you rest easier with a comprehensive evaluation and treatment options for sleep disorders.
