Choosing pillows
We spend a third of our lives in bed (and how we sleep certainly affects the other two-thirds), so the humble pillow is actually quite the important purchase. "Patients come to me in pain, and I know their pillow isn't keeping their neck aligned with their spine," says Dr. Darren Pollack, chiropractor and medical director of DASHA Wellness & Spa. "Over time, this wear-and-tear can cause muscle stiffness, tendonitis, nerve pain, herniated discs, and more."
Recognize when it’s time to replace your pillow.
Everything from wear and tear to build up of skin cells and dust mites can signal it's time to replace your pillow. Once your pillow starts becoming lumpy and saggy, you should definitely start shopping for a new one. We recommend using this quick trick to see if your traditional fiber filled pillow is still supportive: fold the pillow in half and then place a book on top of it. A good quality pillow will spring back to its original shape, but once a pillow stays folded in half, it’s time to go. Replace memory foam pillows once they’re crumbly or cannot maintain their original form. To extend your pillow lifespan, we recommend using pillow protectors and washing your pillows every four to six months.
Consider your sleeping position before you shop.
Just as with mattresses, when shopping for pillows, think about how you sleep. The best pillow that will reduce neck pain and keep you sound asleep all night long has to keep your spine aligned in a neutral position, while also being a comfy material you enjoy resting on. An easy fit test: When you’re lying down, your neck shouldn’t tilt in any direction.
- Side sleepers need a thick, firm pillow to “keep their ears in line with their shoulders” to prevent their neck from extending in either direction when sleeping on their side.
- Stomach sleepers should choose a soft, thinner pillow, so their neck stays in a neutral position. Some experts recommend placing a pillow under your shoulder for proper spine alignment too.
- Back sleepers should opt for a medium thickness in between that keeps their neck aligned without arching their head forward.
- If you switch positions throughout the night, look for a plush pillow where the fill can be moved around. This way, you will be able to find the best position as you toss and turn.
Next, decide on fill.
Time to think about what the pillow is filled with. Whether you want a fluffy pillow or a flat pillow, each type of pillow fill will have different characteristics that are important to know before purchasing. While some pillows are entirely machine washable, some styles have only a machine washable cover or cannot be cleaned whatsoever. Typically, down and down alternative pillows are machine washable, but some will require using a front loading commercial sized machine. To avoid any surprises, always check the care instructions before purchasing.
- Down pillows are the fluffiest, but a down-and-feather combo will be firmer and less expensive.
- Down alternatives feel soft and, since they’re made with synthetic fill, are even more affordable. They are great if you have a down allergy.
- Memory foam pillows are available in two different styles: solid or shredded. Solid memory foam pillows are designed to give you that super supportive feel as your head sinks into the pillow, but the fill cannot move. Shredded memory foam pillows still give you the supportive feel, but the fill can be moved around for a plusher feel.
- Latex pillows have a squishy feel similar to memory foam, but it bounces back much quicker. Like memory foam, latex pillows can either feature solid or shredded materials.
