The best pillow could be the difference between a good night’s sleep and waking up miserable. That lumpy, down-filled thing you’ve been tossing and turning on for ages might be a good option for your partner, but that doesn’t mean it’s the best pillow for you. Neck pain and a sweaty face shouldn’t stand in the way of a good night’s sleep, yet few of us have the time to actually shop for the best pillow for our needs.
One thing scaring away many people from even trying: the hundreds, even thousands, of choices out there. So we’re here to help. The most reliable way to determine the right pillow? Consider the position you sleep in. The amount of support a stomach sleeper needs is very different from the amount a back sleeper needs.
“Because the human spine is naturally curved, the appropriate level of pillow support is crucial,” explains Stephen Newman, president of Closet Factory in Fort Lauderdale, FL. “If the pillow height is too high or too low, your airways may narrow, resulting in obstructed breathing and snoring,” he adds.
Don’t lose another minute of rest because you’re sleeping on the wrong pillow. Our guide below will point you in the right direction.
Best pillow for back sleepers
If this is your preferred position in the bed, you’ll want to seek out a pillow like this one by Dr. Maas (Bed Bath & Beyond, $30) with medium loft (aka height) to support your head and neck, as well as the curve of your upper spine. “A wedge pillow, which is shaped like a big piece of cake, also does an outstanding job of supporting a back sleeper,” notes Newman.
Best pillow for side sleepers
Most people end up on their sides at some point in the night, so a pillow that’s a bit firm, like this one from Serta (Amazon, $30) will hold your head at an angle that matches the neck’s curve. “A contoured pillow is best here, though side sleepers might also add another pillow between their legs to keep the spine aligned,” suggests Newman.
Best pillow for stomach sleepers
For those who snooze on their bellies, a soft, flatter pillow made of memory foam (Amazon, $60) is the best option. Too much loft or overly firm filling will tilt your head up, causing a crick in your neck. “Stomach sleepers don’t need much support at all—a thin pillow is the most comfortable choice,” says Newman.
Best pillow for the combo sleeper
If you tend to toss and turn, often waking up in a different position from the one you were in when you fell asleep, the best pillow for you is probably a combination of multiple designs. Your best bet is to try those made for two kinds of sleepers (back sleepers and side sleepers, for example). Pillows with two sections (one area that’s soft and one that’s firm), or those made with multiple fillings, are also worth trying. Or consider an adjustable pillow (MyPillow, $56) that allows you to shift the materials inside to suit your preferred shape.
Choosing the best pillow fill
A pillow’s stuffing can run the gamut of fancy down to synthetic fills (polyester microfibers, rayon) to types of foam like polyurethane and latex. When choosing pillow fill, you should consider two things: texture and temperature. Do you have a down feather allergy and tend to get hot when sleeping? A memory foam pillow might be your best bet. Here’s a breakdown of the most common pillow fills and the people they work best for:
- Natural fill: Real feathers are pricey, warm to the touch, and soft as a cloud. Feathers are firmer to sleep on, and down is fluffy and light. But if you have an allergy to natural stuffings, move to synthetic fills.
- Synthetic fill: Made from polyester and rayon, this fill is cheaper than down and almost as cloudlike. Pillows made of synthetic materials are great for people with allergies who also want a soft pillow.
- Foam: This stuffing is firmer and molds to your head and neck. Memory foam is made from polyurethane and may be contoured or shaped like a regular pillow. Latex foam is anti-microbial and less hot than memory foam.
- Combination: A mixture in this type likely includes foam (whole or in pieces) and synthetic fibers.
Cleaning and replacing pillows
Most pillows (yes, the actual pillow, not just the pillowcase) need a good wash every few months. Always refer to the manufacturer’s instructions on the pillow tag, but most can be washed in your machine. Foam can usually only be spot cleaned. Dry your pillows on the lowest setting in the dryer, or with tennis balls for maximum fluff.
To keep your pillows fresh between each wash, use a pillow protector. “You need this added layer between you and the pillowcase to keep body oil, sweat, and dirt from getting into the pillow,” says Carole Marcotte, an interior designer with Form & Function in Raleigh, NC.
Replace synthetic pillows every couple of years; natural and foam pillows can be replaced after five years. You’ll know it’s time to shop for something new if you start to experience pain in your neck or upper back (this means the filling is breaking down). We also recommend this handy test: Fold the pillow in half. If it doesn’t quickly spring back, it’s time to replace it.
