Pillow Guide

Keep in mind the six elements to a pillow:        

If you want to try matching your main sleeping position with your pillow type, here are the general guidelines (note the caveat below):

• On-the-back sleepers might need a flatter pillow for head and neck alignment. It should be soft yet supportive. If you experience stiffness or neck pain with your current pillow, try something a bit more supportive.
  
• On-the-side sleepers might need a firmer pillow, preferably one as thick as the distance between your ear and outside shoulder.
  
• On-the-stomach sleepers might need a very soft pillow (or no pillow) for their head but may need one for under their stomach to avoid lower back pain.

Caveat: we used the word “might” in the guidelines above because there is no definitive rule on pillow picking. Almost no one actually sleeps in a static position all night long. So, in some regards, the advice that you should match your main sleeping position with your pillow type is marketing hype. If you get a pillow that fits and meets your personal “squish factor” standards, then it should work in all sleeping positions.

2. Filler Up!
The stuffing in a pillow can make a big difference. Consider hypoallergenic or synthetic fills if pure down is a severe allergen for you or your bedmate. Blends with feathers and down are also available. Few people have issues with wool and cotton fills. Some people, especially those with neck pain, really enjoy the memory foam pillows. Quality memory foam, however, is based on quality chemistry behind it. Chemistry can be a factor when choosing pillows with antimicrobial treatments, which you’ll find in many synthetic fills. Keep in mind that to date there is no pillow-to-pillow comparison to tell us if one is better than another. It’s a personal preference.

When it comes to “fill power,” the higher the number, the higher the quality and the longer the life of the pillow. Top-of-the-line Hypodown pillows have a fill power of 800 and are marketed to last ten years. Anything above 600 is good fill power.

3. Size It Right
Make sure your pillows fit their covers and cases perfectly. Most people only need a standard-size pillow. Body pillows can be helpful for women who are pregnant, adding extra support under their bellies and between the knees.

Try small pillows for in-between the knees.

You may also want to experiment with pillows uniquely shaped for maintaining position. For example, the hook-shaped Sleep Posture Pillow cradles you in a semi-fetal position that prevents you from wiggling (and disturbing your bed partner). There are numerous pillows marketed, without any scientific proof, that boast anti-snoring qualities, oxygen-increasing properties and magnetic therapy.

4. Discern Decorative from Truly Functional
If you’re into decorating your bed with fashionable, eye-catching pillow designs, be sure to remove them prior to sleeping. These are usually not supportive and can be too stiff.

• Bedroom Environment
• Mattress Guide

• Breus, Dr. Michael. Good Night.