Advice on finding the best pillow for you
Posted by Tom Hughes on
Neck and Shoulder Pain?
Choosing the right pillow is crucial for maintaining proper alignment of your head, neck, and spine while you sleep, whether you sleep on your side, back, or stomach. An improper pillow can lead to a restless and uncomfortable night.
Pillows vary in shapes, sizes, and fillings, including pre-shaped options designed to support your head and neck. A quality pillow should keep your head properly aligned. If it's too soft, your head may sink, causing your neck to curve. If it's too firm, you could end up with a stiff neck.
Pro tip: If you're staying somewhere away from home, try to bring your own pillow for better comfort.
What types of Pillow are available?
Polyester-filled pillows are among the most popular options, offering a range of softness levels from very soft to very firm, as well as various price points. Higher-quality polyester pillows are often machine-washable. Branded fibres tend to be a good indicator of quality.
Down and feather pillows provide a luxurious feel and exceptional durability, with many also being easy to wash. The softness - and price - increases with the higher percentage of down included. Be sure to check the type of feathers used: chicken feathers are straight and often need to be artificially curled, a process that wears off over time. They may also have an odour
Foam and latex pillows are typically firm with a noticeable bounce. They maintain their shape well and are generally hypoallergenic. However, it's advised that people with asthma, breathing issues, or eczema also use specialised barrier covers for added protection.
You can even find pocket sprung pillows - Sandwiched between hollow fibre fillings, the springs are designed to adjust to every movement to offer exceptional support for your head and neck.
What do I want in a pillow?
Investing in a high-quality pillow is worthwhile. A good pillow should keep your head properly aligned - maintaining the same relationship to your shoulders and spine as it would if you were standing with correct posture - and provide full support by fitting snugly around your neck and shoulders.
The thickness and number of pillows you need depend on your body shape and sleeping position. Side sleepers generally require a thicker pillow (or two thinner ones) compared to back sleepers.
How do I choose a new pillow?
Just like when shopping for a new bed, it's important to try out different types of pillows before making your final choice.
If possible, test the pillow(s) on a bed where you can lie on your side. Have someone check to ensure your neck and upper back are aligned in a straight line. The pillow should fit snugly into your neck and shoulders to provide full support.
Using too many pillows can cause your spine to curve upwards and create creases in your neck. On the other hand, a pillow that's too low or thin can cause your spine to curve downward and lead to a crease on the underside of your neck.
While sleeping on your back or side is ideal, it's best to avoid sleeping on your stomach, as it places constant strain on your neck, keeping it twisted throughout the night.
Choosing whether to use one or more pillows for the right head and neck support is a matter of personal preference. However, make sure they maintain their shape and offer consistent support throughout the night.
Specially moulded neck care pillows, often made of foam or latex, are designed to be used with another, softer pillow. Lumbar support pillows are also available to help prop you up comfortably in bed.
More advice can be found via the NBF (National Bed Federation), which we are part of, HERE - Pillow Talk