How to choose a pillow

The comfort and neck support of your pillow can influence how well you sleep.

A stiff or sore neck can make it tougher to sleep soundly and can often be remedied by finding the right pillow.

Your pillows should be soft and comfortable while maintaining enough firmness to allow proper alignment of your airway parallel to the bed. A collapsed or kinked airway could affect how well you breathe at night.

How do you know what pillow is right for you?

What is a good pillow?

The best pillow will vary from person to person and is largely based on preference. Choose a pillow that you find comfortable and supports the natural curve of your neck and allows you to lie down with your head centered on your neck.

A pillow with too much lift could hold your head above your body and put stress on your neck joints. Alternatively, not enough lift causes your head to sit too low compared to your body, also putting more stress on your neck joints.

What’s a good pillow for neck pain?

If you have neck pain, the most important aspects of a pillow are comfort and support. While there’s no perfect recommendation on pillows, finding the right pillow for you can improve your sleep quality and reduce your pain.

There are several factors to consider when choosing the best pillow for you.

Pillows vary in:

• Filling
• Outer material
• Height
• Shape

Filling: Some may prefer feather, and some may prefer foam for the feeling of softness. There are many choices of filling, and your preference may differ from others'.

Outer material: The outer material, like the filling, is very much a personal preference. Foam materials tend to be warmer while feather and synthetic filling can have a cooler feeling.

Height and shape: When it comes to height and shape of the pillow, your sleep position can also affect your choice.

• If you sleep on your side, having enough height to bridge the gap created by your shoulder is important to help maintain a neutral neck position in relation to your trunk.
• If you sleep on your back, having a pillow that supports the natural curve of the neck is most important. Additionally, having the correct height for your neck shape is important so that your head is not pushed forward by the pillow or forced to reach for the pillow. Adjustable pillows can support your head if you find the other aspects of the pillow comfortable.
• While sleeping on your stomach is generally not recommended due to the need to sleep with your head rotated, some people feel forced to sleep on their stomach out of habit. In this case, consider using a short-height pillow to avoid having your neck extended while rotated.

How do adjustable pillows work?

One option is an adjustable pillow. With an adjustable pillow, you can customize the height of the pillow to support your neck at an even level with your head and body. You can determine the height and overall feel of an adjustable pillow by adding or taking out filing to make it more comfortable for you.

While there’s nothing particularly groundbreaking about adjustable pillows, they can end the guessing game of picking the correct size, firmness and height of a pillow.

Is it better to sleep without a pillow?

No. Most sources agree some form of pillow should be used to support the natural curve of the spine while sleeping.

How often should pillows be replaced?

While there’s no definitive source on when to replace your pillow, you may want to replace your pillow when no longer supports your head in a neutral position in which your head and neck rest in a straight, aligned position, without any major tilting forward, backward, or to the side.

What else can I do to improve my sleep?

It’s important to prepare both your brain and body for a solid night of sleep. This means going to bed around the same time every night, eliminating your phone or another screen an hour or two before bed and avoiding exercise before bed.

While reading can be part of a healthy bed-time routine, try to avoid reading while lying on your back, because the neck is usually forced into a flexed position for too long. This can cause neck pain. Consider sitting upright, leaning against a “husband pillow,” a pillow that supports your back and has arms that can wrap around and further support you.

Changing out or washing pillows every so often can also improve your sleep quality. Pillows can trap dust and other allergens that may disturb your nasal passages at night.

If serious sleep issues continue, talk to your health care provider about other solutions.