Explore Our Guide on How to Pick a Pillow for Sleeping

If you often wake up with headaches or feel worse than you felt before you went to bed, it might be time to get a new pillow. Usually, mattresses are the first to be blamed for poor sleep; however, quality pillows are almost as important as the mattress and could likely be the source of your poor sleep. The goal of using a pillow is to keep the spine as neutral as possible while you sleep. 

When a pillow fails to support the neck properly, it will create strain and tension from trying to hold the weight of your head all night long. If you are currently experiencing pain or stiffness, determining where these points are can help you determine what kind of pillow you should be shopping for. A pillow’s overall feel is determined by both firmness and loft, which is why people often prefer a specific type of pillow regarding comfort. Comfort is a valuable part of choosing a pillow; however, you also need to consider the support and alignment that it is providing the rest of your body.

If you have ever shopped for a pillow, you understand how frustrating it can be. You walk into a store or google it online, and thousands of options appear. After a lot of confusion, you purchase a pillow that you hope feels comfortable but aren’t likely to know until you have spent several nights sleeping on it. So, what exactly are the differences in pillows that seem to obstruct you from choosing the perfect one? 

Pillows come in a wide variety of fillings, including polyester, memory foam, latex, down or feathers, buckwheat, water-filled, and even wool. When it comes to fillings, there is no one option superior to the others; they all have advantages and disadvantages. It would be best if you decided which one best fits your needs and preferences. To help you navigate through all the options, I have walked through each type of pillow, identifying their strengths, weaknesses, and who may benefit from them.

Types of Pillows:

The most common and often least expensive pillow in today’s society is polyester fill. This filling looks very similar to cotton and does not usually hold its shape very well. Because of this, polyester pillows do generally not last very long and often leave the consumer running out to buy more every few months. One way to determine the quality of these pillows is to look for the “fill power” listed on the tag. The higher that number is, the better quality that pillow will be. Polyester pillows typically have a high loft (thickness), which may benefit side or back sleepers; however, they are not usually recommended to stomach sleepers because they are too thick.

Another common filling you have probably heard of is foam or memory foam pillows. The foam in these pillows can either be one solid layer or cut up into many chunks. These pillows are denser than most other pillows and conform to the shape of the head. The conformity provides pressure relief which eases pain and discomfort. Memory foam may be an excellent option for those experiencing any neck or back pain. Because of the conformity value of these pillows, they do not breathe as quickly and may make the head hot while sleeping. Some pillows claim to have a cooling gel built into them; however, this layer often traps heat and moisture, counterproductive to its claims. Another slight downside is that the foam may sometimes carry a slight smell from being made in a factory but can be lessened by airing it out before use.

Like memory foam pillows, Latex pillows are made naturally from tree sap and synthetic latex. They, too, can come in a single layer or cut up in many chunks and prove to be an excellent option for those who are sensitive to dust. Unlike memory foam, latex feels springy to the touch and reforms quickly. Latex material also allows heat to escape, which will prevent you from becoming hot while sleeping. Latex pillows are often dense with a high loft, making them more durable than many pillows, resulting in greater longevity. This material will not be ideal for those who have allergies to latex.

Down or feather pillows are a classic filling typically made from goose or duck. Down pillows generally flatten quickly, whereas feathers tend to be firmer while promoting lots of airflows, leaving the head nice and cool. One downside to feathers is that they may poke through the material and cause slight discomfort, along with the fact that these fillings tend to offer minimal support and need to be reshaped regularly. Down or feather pillows may be a good option if you have neck pain because of their ability to shape your head.

If you are a vegan and material makeup matters, a good option might be buckwheat filling. Buckwheat is a plant-based material made up of small dry leaves. This pillow will conform to your head and neck; however, the dry seeds tend to make a rustling noise when you move around on it. This material will not be ideal for those who have any allergies related to buckwheat.

Say you have concluded that you need a new pillow but are unsure what firmness you need. There is a water-filled pillow available for sale that holds a removable bag filled with water to create whatever firmness level you prefer. The outer coverings of these pillows are typically made with cotton or polyester to ensure good airflow, keeping the pillow fresh for a more extended period.

The final pillow that you maybe haven’t heard of but is growing in popularity is the wool pillow. This is an organic and hypoallergenic pillow that naturally maintains a neutral temperature. The wool is an extremely conforming material that can wick away moisture from your head and neck, keeping you cool as you sleep. Because of the wool, this pillow is resistant to dirt and dust mites and has a firmness that promotes its longevity. This pillow might be an excellent purchase for someone allergic to dust mites.

What to Consider:

While comfort is critical for quality sleep, there are some things you should consider when searching for the right pillow. The first step should be to identify your sleep position because that will likely determine your pillow’s loft and firmness. If you sleep on your side, you should search for a pillow that has a high loft (at least 5 inches thick) and is pretty firm. This is because side sleeping creates the greatest space between your head and the mattress, so you want to ensure that the spine stays in line with a thick pillow. The firmness is vital to keep your head from sinking in and putting more pressure on the shoulder joint. 

A memory foam pillow may be a good option for a side sleeper due to its mix of comfort and support. If memory foam is not preferred, I recommend trying a pillow that can be fluffed into shape such as down or feather.

If you find yourself to be a back sleeper the key pillow for you might just be one that is medium firm with a medium loft (3-5 inches thick). This pillow should ensure that the natural curvature of the spine is maintained. Getting a pillow that conforms to pressure might be a good option so that the head naturally sits in position and relieves the body of any back or neck pain. If this is something you are looking for, I would recommend getting a memory foam pillow.

If you are one of the few people who finds themselves to be a stomach sleeper, it is important that you find a pillow with an ultra-low loft (less than 3 inches) that is super soft on the firmness scale. The pillow should be there to create soft neck support, allowing your head to sink into the pillow without placing strain on your cervical lumbar. For this, I would recommend a down pillow or one with shredded foam so that it allows your head to sink.

Of the three positions listed, you may find yourself in multiple, if not all, of them throughout the night. There is nothing wrong with this; I would recommend that you search for a pillow based on the position that you start in when falling asleep. There are options available if you are aware of the position you sleep in, but you are looking for a pillow that will help alleviate specific pain. 

If you are experiencing back pain, I recommend getting a wedge pillow. The wedge pillow is shaped like an actual wedge and placed underneath the head, sloping down into the neck and shoulders to relieve pain and take pressure off the back. If you are experiencing neck pain, I would recommend getting a rounded or contoured pillow explicitly designed to reduce the tension placed on the neck when lying down, resulting in pain relief for you. If you are experiencing tension or pain in other areas while laying down, it is always recommended to place pillows in gaps that may help to reduce this. An example would be to put pillows under the knees when laying on your back.

Aside from sleeping position, it is crucial to consider your weight and the mattress you sleep on. If you weigh very little, it is important to purchase a thinner pillow because the weight of your head will not create enough pressure to sink very far, which may place you at uncomfortable angles if the loft is too high. On the other hand, someone who is more extensive and heavier should purchase a thick and firm pillow to ensure that enough support is provided, preventing the head from sinking into the pillow and creating an improper alignment. The type of mattress goes hand in hand with one’s weight when choosing a pillow. A firm and lofty pillow should accompany a firm mattress because the firm mattress will not allow for much sinking. Therefore, the space between the mattress and the head will be larger and proper alignment still needs to be met.

In contrast, a softer mattress should be paired with a thin and soft pillow because the body will sink into the bed, and the space between the head and mattress will be significantly less than that of a firm mattress. These recommendations apply to those who sleep on their side or their back. Stomach sleepers tend to be in a league of their own.

Shopping tests:

Even with the information that you now know, it is still easy to get overwhelmed by the moment of shopping for the perfect pillow. Lucky for you, I have provided a few simple tricks to test each option. The first one is the squeeze test. You shall squeeze each option to check its level of firmness. The more pressure you must apply to get any give, the pillow is firmer.

Consequently, less pressure required means that the pillow is softer. After you have squeezed all the pillows, fluff each one to see if they return to their original shapes. Along with shape, check to see that the filling is even throughout the pillow. A red flag should be raised if the pillow appears lopsided or does not return to its standard shape. The next step is to check each pillow. I mean that pillow covers should be well made to last longer, including tightly woven fabric, neat stitching, straight seams, and even a zipper.

 If you are looking for a breathable pillow, check to see if the filling is cut up into chunks or pieces that will allow for airflows, such as polyester, feathers, or foam. Finally, if you decide that you like a pillow but aren’t quite sure, check the tag because most pillow companies will offer some trial period or return policy.

Pillow Maintenance:

Congratulations, you’ve finally found the pillow of your dreams! Have you ever considered the thought that your pillow needs to be cleaned? If you answered no, don’t stress because most people never do, although it is important not only for you but also for your pillow. Pillows should be replaced after about 18 months with a few exceptions, like memory foam that can last up to three years. With this being said, pillows should be washed at least a couple of times a year which can typically be done on a cold machine wash setting but be sure to check the tag for instructions. 

Memory foam pillows should be hand washed every 2-3 months to ensure longevity. Another longevity trick is to fluff your pillows daily (except for solid memory foam pillows), usually done in the dryer on a short fluff cycle. Again, check the tag for instructions. Whatever you do, keep your pillow maintenance simple and effective to ensure its maximum longevity.

Recommendations From Us:

The most critical aspect of choosing any pillow is adjusting it how you see fit. Typically, we recommend medium-down pillows with patients because they allow you to twist and turn throughout sleep without fear of the pillow holding a specific shape. Some people find this helpful; others like their pillow to be a particular shape, which is completely fine. We recommend finding a pillow that allows you to either take out material or add to find the ideal firmness and feel. This will enable you to get the best night’s sleep, which leads to better recovery.

You know what it takes to be considered a good pillow, but there are still thousands of options. I have created a list below of high-quality pillows for varying needs based on the data collected from consumer reports and various scientific-based sleep studies. These recommendations are not end all be all by any means. However, I hope you find they get you heading in the right direction.

*Overall Top Pick (our current top recommendation):
Dreamy Blue

Stomach Sleeper:

• • Casper
  • Boll & Branch Down
  • Luxe Pillow

Side Sleeper:

• • Purple Harmony
  • TEMPUR Cloud
  • Layla Kapok Pillow

Back Sleeper:

• • Brentwood Home Zuma Foam Wedge Pillow
  • Brooklinen Mid-Plush Down
  • Sleep Number ComfortFit Pillow (Curved)

Combination Sleeper:

• • Original Casper Pillow
  • Brooklinen Down Alternative Pillow
  • Coop Home Goods Eden