How to Choose a Pillow

There are many factors that affect the quality of sleep you get each night. One of these factors is your pillow. Choosing the wrong pillow can exacerbate headaches and neck and shoulder tension.^[1]Taking time to determine what the best pillow is for you based on your sleeping habits and personal needs will help ensure that you wake up refreshed and ready for your day.

1

Confirm your sleeping position.

Pick a pillow based on your sleeping position. When you are getting ready to fall asleep, spend a few minutes on your back, on your side, and on your stomach. See which one feels the most comfortable for you. If you spend half an hour on your stomach and you haven’t fallen asleep, it’s probably not your preferred position.

If you are a stomach sleeper, you will need a soft, fairly flat pillow, or you may not need any pillow at all. Having a soft pillow will allow your neck to stay more in line with your spine.
If you are a back sleeper, look for a medium thick pillow. You don’t want it to be too thick, or it will push your head too far forward. You also don’t want it to be too soft, or your head will simply sink down to the mattress. In this case, you may want a pillow which is thicker and firmer on the bottom, to provide a bit of neck support.
Side sleepers will need a thicker, firmer pillow to help support the neck.
If you find that you are a mixed sleeper and you find many positions comfortable throughout the night, look for a pillow that is of medium thickness, and a bit softer so that it can be used comfortably in different positions
If you tend to snore, sleeping on your side is much better. You’re more likely to snore if you sleep on your back.^[2]

2

Choose a down or feather pillow if you want something long-lasting.

Pick a natural material because down pillows can last 10 years. Plus, they are resilient and breathable because they are made of a natural material. Just keep in mind that down pillows are very light and soft, while feather pillows tend to be on the harder side.^[3]

These pillows are typically made from the inner plumage of geese or ducks. They can be filled according to your preferences.
Although there is no scientific evidence that down or feather pillows exacerbate allergies or asthma, some people prefer to avoid them.^[4]
You might wish to avoid down/feather pillows for ethical reasons, or due to asthma or allergies. In this case, there are synthetic versions available.

3

Pick a cotton or wool pillow if you have allergies.

These pillows aren’t susceptible to dust mites or mold. Just be aware that these pillows tend to be quite firm, so they may not be the most suitable for stomach sleepers.^[5]

If you are a stomach sleeper, but you also want a pillow that is hypoallergenic, you may be able to find a very thin wool or cotton pillow.