The wrong pillow can cause sleep problems, just like a bad mattress. These tips can help you find the best pillow.
How many variables are there will determine how well you sleep. Your sleep quality depends on the quality of your mattress, pillows and sheets; it also depends on how you manage lighting, climate control, and other factors.
So does your pillow. A comfortable pillow can make all the difference in getting a good night of sleep. Choosing a pillow that suits your specific sleeping preferences and position is crucial. These are some things to keep in mind when looking for the right pillow.
Support level and sleeping position
A good sleep position is one that aligns your body and provides support. You should support your head, neck and spine and align your hips so that you don’t wake with pain and aches.
The first step in choosing the right pillow for you is to identify which position you prefer to sleep in. Your sleeping position will determine the level of support you need in a pillow.
Best Pillow for Stomach Sleepers
A very thin pillow is recommended for those who sleep on their stomachs most of the night. Your neck should be in a neutral position, aligned with the spine. Your neck should not feel like a knot, as if you are sitting in the first row of a movie theatre. The National Sleep Foundation recommends sleeping on your side, as stomach sleeping places a lot of stress on your lower back.
Best Pillow for Side Sleepers
Side sleepers should consider a firm pillow with a wider gusset, which is the rectangular panels that surround the pillow and increase its thickness. The extra thickness fills in the space between your shoulder blade and your ear, providing support for your neck and head. Pillows that have a high loft (height) will keep your neck and head supported and in alignment with your spine.
A pillow between your knees could help with spine alignment.
Best Pillow for Back Sleepers
A thinner pillow is better for those who prefer to sleep on their backs. Your neck will not be too forward if the pillow is on the thin side. Your neck should have a “C-shaped” curve when you lie down on your back. Your pillow may be too high if you are facing the wall. Your pillow is too low if you are looking straight up at the ceiling.
You might consider a pillow that has an additional loft in the bottom third. This is the odd bump you have always wondered about in modern memory foam pillows. This bump supports your neck and allows your head to rest in a normal position. Because it moulds to your neck and head, memory foam is a great choice.
Do you want even more support? To relieve your lower back pressure, place a pillow under your knees.
Consider the Pillow Filler material.
The pillow you use can significantly impact your health, especially if you are allergic to certain materials or have asthma.
Consider down alternatives if real feathers are not an option. Many pillows made from polyurethane and polyester fibre are hypoallergenic, so they shouldn’t cause irritation to sensitive sleepers. This is true for both memory foam and buckwheat models. Make sure you check the packaging. Each filler is different.
You can try the pillow out in the shop to see how firm or soft it feels.
Are you a hot sleeper? Some pillows have the cooling gel with memory foam and breathable polyester to keep you cool.
High-performance pillows and pillowcases made with moisture-wicking fabrics are a great option if you want to keep your pillow cool. These pillowcases are made to wick away moisture and heat, much like athletic clothing fabrics.
How to replace your pillow
The National Sleep Foundation recommends that you replace your pillow approximately every 18 months. Pillows can become contaminated with dust mites, dead skin cells, and mould.
Are you feeling totally out of control? To extend the life expectancy of your pillow, you can add a pillow protector. You can test if your pillow is ready for a change by folding it in half to see if it returns to its original shape. If it does not, you should look for a new pillow.
There are many factors that can affect how well you sleep. However, choosing a pillow that suits your sleep preferences and style is important. You’ll soon be able to drift off to sleep with the right pillow and perhaps even a smart display that senses your sleep.
We compiled this guide to help you choose the best pillow when shopping for pillows.
This piece is intended for informational and educational purposes only. It is not meant to be a diagnosis or treatment. Consult a qualified physician for any questions regarding a medical condition or to achieve your health goals.