Do you experience breathing problems while you’re asleep, or wake up in the morning with a stiff neck? The problem could be your pillow.
Your pillow should improve your rest and allow you to wake up ready to begin your day, not hinder or reduce your sleep quality.
The right pillow can help you to achieve better sleep by keeping your upper body aligned while sleeping, minimizing discomfort, pain, and soreness. Pillows also help relieve pressure in areas of the spine and body.
Tips on How to Pick the Best Pillow
Comfort and support are important factors to consider when choosing the right pillow. Ideally, the perfect pillow should be supportive of your head, neck, and shoulders, as well as be comfortable to rest on.
Here are 5 factors that go into selecting the right pillow.
Material
There are several options available for pillow filler, and there’s no one material that fits all. Different types of pillows have their pros and cons, and one may be a better fit for you depending on individual needs and preferences. Some of the most common types of filler materials, along with their individual benefits, are outlined below.
Wool
Pillows filled with wool are hypo-allergenic. They’re able to effectively wick away moisture from your neck and head, which helps in regulating temperature during sleep. Wool pillows will keep you cool in the summer and warm in the winter.
Down
If you prefer a softer pillow with lower support, a down pillow could be a great option. These pillows are made from either duck or goose fibers. It is good to note that goose down pillows are softer and more expensive than duck down pillows.
Synthetic down
This type of down pillow is less expensive when compared with natural down. It is a good cost-effective option, but you will need to replace your pillows more often than you would if you had invested in a higher quality natural down pillow.
Latex
These pillows are usually more firm than down. However, they’re still very comfortable because they’re able to hold their shape. They’re contoured to provide extra support to both the head and neck, as well as to restrict excessive movement during sleep.
Cotton
Just like wool-filled pillows, cotton pillows are hypo-allergenic. However, unlike wool pillows, cotton pillows are flat and firm. These pillows are ideal for people with chemical sensitivities and allergies.
Size
A standard-size pillow is sufficient for most people. However, if you prefer a larger pillow or have a king-sized bed, you may need to consider a larger or longer pillow. Additionally, it is important to ensure that the thickness of your pillow allows you to sleep well with your head, neck, and shoulders aligned.
It’s also essential that you choose a fitting pillowcase. Don’t put a standard-size pillow inside an extra-large cover, or stuff a big pillow inside an undersized pillowcase.
The Science Behind the Build
While this may sound like the least important factor to consider when looking for the right pillow, it’s vital that you know the science that went into making your pillow.
Many pillows contain synthetic materials that have to go through some microbial treatments. If you are allergic to products used in or in the process of making your pillows, it could certainly be detrimental to your sleep and even your health.
Your Sleeping Position
If you’re wondering whether your sleeping position will affect your pillow choice, then the answer is yes. There are some guidelines that help match sleeping position with the type of pillow.
However, these aren’t hard and fast rules because many people switch positions when asleep. That said, below are some guidelines you can use:
Stomach Sleepers
If you’re a stomach sleeper, it may be preferable to have a soft pillow for both your head and your stomach. According to Healthline, placing a pillow under your pelvis and stomach when you are sleeping on your stomach can help to prevent back pains.
Side Sleepers
Side sleepers will most likely require a firmer and thicker pillow. Ideally, you should look for a pillow that is as thick as the distance between your ear and shoulder when laying down on your side.
Back Sleepers
If you prefer sleeping on your back, you will need a flatter pillow that can help to keep your head and neck aligned. However, unlike side sleepers, you should get a softer pillow. If you experience neck pains, consider getting pillows with additional support that are still soft.
Mattress
Whether you have a luxury mattress or not, your mattress will affect your pillow choice.
If you have a soft mattress, you should get a firm pillow to help keep your head and neck aligned. On the other hand, if you have a firm mattress, then it’s preferable to get a softer pillow because the pillow will lay on the firm surface of your mattress.
The combination of your pillow with your mattress are jointly important, because they work together to support your body while you sleep.
Bottom Line
Your pillow is an important element of your sleep that you should never ignore. If you want to enjoy your sleep, follow the above tips to find the right pillow with the perfect combination of support and comfort for your personal preference and sleeping position.
