Tips for Choosing the Right Pillow

Posted on June 12, 2024

There are so many pillows out there to choose from– if you’ve searched at all, you may be overwhelmed. How do you know what pillow is right for you? After all, your pillow has an important job every night: it should keep you fully supported and comfortable while also keeping your head, neck and spine straight/in neutral alignment. (Keeping a neutral spine alleviates neck pain and relieves pressure throughout the body.) But with so many options, where do you start? Here we will review how to choose the best pillow for your needs. And special note - experts generally advise focusing on support first and comfort second for the best chance of waking up rested, refreshed and pain-free.

Sleeping Position

Let’s start with how you sleep... are you a side sleeper, stomach sleeper or back sleeper? Stomach sleepers need a thin or soft pillow to keep their necks from arching backwards. Side sleepers require a thicker, moderately firm pillow to keep the head, neck and shoulders level. Back sleepers flock toward soft, flatter pillows to align the neck and spine. Combination sleepers might consider an adjustable pillow that lets you change height and firmness by adding or removing fill, like Purecare’s Sub-0 pillow. 

Firmness, Fill and Loft

“Loft is the most important pillow feature,” according to Stephen Light, a certified sleep science coach. “To avoid neck strain, you need a pillow that raises and supports your head to the same height from the mattress as the base of your neck. This prevents your neck from curving, which stresses your muscles and can cause pain in your neck and shoulders.” The exact level of support you need will vary depending on whether you sleep on your back, side or stomach.

Pillows generally come in low, medium and high loft options. The idea is to find the height that will keep your neck and spine aligned.

Personal attributes play a role here, too. If you have wide shoulders, you’ll benefit from a higher pillow, especially if you’re a side sleeper. Those with higher body weights may sink more deeply into the mattress, so they’ll need a pillow with a lower loft to keep the spine aligned properly.

Material

You may be taken aback by all the materials that go into pillows these days, but what goes into your pillow determines how it feels and functions, and how long it lasts. The materials are important because they dictate how you feel when you’re sleeping and are vital in supporting your head, neck and shoulders. This means that your ideal pillow needs to be comfortable enough to fall asleep on but have the internal support necessary to cradle your neck all night long. Material considerations tend to be a decision of texture and temperature, according to Scott Gale, President of Sleep Architecture Mattress Store. “Pillows can be made from a variety of materials, including latex, memory foam, feathers or down.” Many have cooling options too, usually in the form of washable covers. “While personal preference is number one, the varying materials have different benefits you’ll want to keep top of mind,” Gale said.

 Down is a traditional pillow filling associated with an airy, cloud-like feel that’s incredibly plush. When it comes to down pillows, you’ll want to find one with the right density so you get the support you need. You’ll often find all-down pillows for stomach sleepers, while medium and firm options include feathers. If you want the soft, plush feel of a down pillow without the hefty price tag, a down alternative is a good option. Down alternative pillows are made with synthetic or natural fibers like polyester or lyocell that mimic bird down. They don’t have the same loft or feeling, but you still get good quality. Try Purecare’s Cooling Fiber Pillow for an affordable option.

Memory foam pillows have the same benefits as memory foam mattresses; they’re pressure-relieving and offer up a cradling sensation for your head and neck. Some memory foam pillows are made as a solid piece while others use shredded foam and are often adjustable, meaning you can add or remove foam to customize the loft, height and feel of the pillow. Many memory foam pillows contain gel-infused materials for cooling effects, like the Cooling Shattered Ice Pillow or Soft Cell Chill Pillow. Cooling pillow technology is a big bonus for people who sleep hot.

Latex is similar to memory foam in that it can be used as a whole piece or in shredded clusters for adjustability. The main difference between is the source of the material. Natural latex is lauded for durability. It shares pressure-relieving properties with memory foam but has a softer feel and doesn’t hug your body the same way. You won’t “sink into” a latex pillow as much as you would a memory foam one. We recommend the Posh + Lavish Latex Rubber Pillow.

Remember, you should replace your pillow every 12-18 months, or when it starts to feel unsupportive or flat.