How to choose the perfect pillow
Do I need to use a different pillow?
Is it time to change my pillow?
How do I choose the right pillow?
These are all common questions I am asked, especially by those patients suffering from chronic neck pain and stiffness.
Choosing the “right” pillow is not an easy task. There seems to be as many pillows to chose from as individuals on this planet. Choosing a pillow is a very important task. On average, we spend a third of our day sleeping. That is over 2500 hours per year! Using a pillow that supports your sleeping position can promote more restful sleep and help reduce pain and stiffness. Using a pillow that does not support your sleep habits, can prevent you from waking refreshed, and can also be the cause of headaches, neck pain, back pain, and arm numbness.
No matter what pillow you chose, the purpose of a pillow is to support your head and neck by keeping your spine in neutral alignment. Neutral spine alignment means that your head is not too far back, not too far forward, not bent to the side, but rests squarely on your shoulders. This position is similar to how you would look standing up with good posture.
Your sleeping position can help determine your pillow choice.
What position do you primarily sleep in? Most of us start in one position, and change several times throughout our sleeping hours. Your primary sleeping position is the position you spend most of your sleep in and / or the position you find most comfortable. The primary positions are on your back, side or stomach. Knowing your primary sleeping position, can help you determine what pillow fits you best.
Below are general guidelines for picking a pillow based on your primary sleeping position.
Back Sleepers should use a thinner pillow that has extra thickness and firmness in the bottom third of the pillow to provide enough neck support. A pillow that is too thick will push your head too far forward, but a pillow that is too thin won’t provide enough support. A memory foam pillow is a good choice, as it provides support to your neck and forms to the shape of your head. Sleep Tip: Use another pillow under your knees to help relieve pressure on your lower back.
Side sleepers should use a thick pillow that is almost firm. Your pillow needs to support your neck, so the thickness of the pillow should measure the distance between your ear and the outside of your shoulder. Sleep Tip: Use a pillow between your knees to help keep your spine aligned.
I did not save best for last! If you are a stomach sleeper, I am sorry I can’t stop you free will, and all that. But I can tell you that stomach sleeping is the worst of all sleeping position, as it puts a tremendous amount of stress on your neck, shoulders and lower back. If you are already experiencing pain and stiffness, consider changing your sleeping position, in addition to your pillow. Stomach sleepers need a soft, flat pillow or you may be more comfortable without a pillow at all. Sleep Tip: Use another pillow under your stomach/pelvis to try to relieve stress on your lower back.
If you can’t pick one primary sleep position in, you might want to consider a softer, medium thickness pillow, that can be comfortably used in different positions. Or you might want to have more than one type of pillow, as you may feel you need more support some days and not others.
Did you know? Half of the weight of your well-loved pillow is actually dead skin cells, mildew, mold, fungus, dust mites......and their feces! Aside from being gross, these can trigger allergies, affect breathing and create unpleasant odors while sleeping. In addition to washing your pillow regularly (follow the manufacturer’s recommendations on the tag), use a pillow protector to keep it clean and increase durability. If you have a memory foam pillow, be sure to use a pillow protector, as they cannot be washed.
Now, let’s decide what your pillow will be made of. Several factors will influence your choice of pillow fill. Medical concerns such as asthma, allergies or chronic neck pain, material costs as well as durability will help you decide what pillow is best suited to your needs.
Down and feather pillows are made from the plumage of geese or ducks. They involve different combinations of down, feathers and other fillings.
Various firmness, depending on amount of fill
Durable, last up to 10 years
Breathable, retains warmth but will not over heat
Softer, lighter, malleable to sleeping positionGenerally more expensive, varies according to quality of fill
Natural, harvested from livestock. You might wish to avoid down/feather pillows for ethical reasons
If you have allergies or asthma, you may want to avoid this fill but you can buy special hypoallergenic pillow covers to prevent reactions. Or you can chose a “hypodown” pillow that has been thoroughly cleaned and combined with syriaca, to help increase the allergy-free properties of the down.
Synthetic down (or Polyester fill) is man-made from polyester microfibers.
Least expensive fill options
Good support
Least durable, will need replacing more frequently as it will flatten over time.
Harder than natural down fill
Wool is sourced from the coats of sheep.
Good option for allergy suffers it is resistant to dust mites and mold
Firm
Regulates body temperature during sleep, as it wicks away moisture
Good durability, do not need to be replaced often
Natural, harvested from livestock. You might wish to avoid wool pillows for ethical reasons
Cotton is sourced from cotton plants.
Good for allergy sufferers, as it is resistant to dust mites and mold.
Firm
Latex pillows are made from the sap of rubber trees.
Good for allergy sufferers, as it is resistant to mold, mildew and mite.
Breathable, cooler than memory foam
Available in all shapes and sizes
Heavy
More expensive
Breathable
Good support
Restricts movement during sleep
Memory foam pillows are made of polyurethane mixed with additional chemicals.
Available in all shapes and sizes
Good support, especially if you have neck, jaw, or shoulder problems.
Forms itself to your head, returning to its original shape after you arise
Durable
Not breathable, memory foam is a heat-retaining material.
More expensive
New pillow may have an unpleasant chemical odour for a shot time
More factors to consider in choosing the right pillow:
Mattress choice. If your mattress is firm, choose a softer pillow so your pillow can adapt to the pressure of the weight of your head. If you mattress is soft, then a firmer pillow may be better to keep your head and neck in neutral spine alignment.
Pillow size. In general, a standard-size pillow is big enough. If you prefer a bigger pillow, make sure you maintain your spine in alignment.
Pillow softness. Regardless of what fill you choose, how it is packed makes a difference in how the pillow feels. A tightly packed fill will make your pillow firmer, or a looser packed pillow will make your pillow will feel softer.
Quality of fill. Pick the highest quality pillow your budget will allow. Remember, you’ll be spending thousands of hours on this pillow over the duration of its life.
Pillow weight. The weight of your pillow is about personal preference. Light weight fills are down and synthetic fills. Heavier fills are memory foam and latex.If you like to re-shape as you sleep, pick a lighter pillow fill.
When should you replace your pillow?
Generally, pillows should be replaced every 18 months. Memory foam pillows last longer, up to 3 years. Natural pillows tend to last longer than synthetic pillows. Higher quality pillows will last longer than inexpensive ones.
Do I need to replace my pillow?
The Pillow Test
Step 1, the Sight Test.
Take off the pillowcase. Have a look at your pillow. Are there stains? Does it smell? Is it torn? Yes? You need to replace your pillow.
Did your pillow pass? Move on to Step 2, the Fold Test.
Fold your pillow in half. If it doesn’t spring back to its original shape, your pillow needs to be replaced. For natural fill pillows, put your pillow over your extended arm. Does your pillow drape over your extended arm? Yes? You need to replace your pillow.
Choosing the right pillow is easy, right??? When it comes to choosing a pillow, there is really no one pillow size, shape or material that fits all. Take time to determine what the best pillow is for you based on your sleeping habits and personal needs. Choose a pillow that supports your head, neck and shoulders, to help ensure that you wake up refreshed and ready for your day.
Sweet Dreams.
Happy counting sheep!
Dr. Isabel
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