What is the ideal pillow? There is no one-size-fits-all answer. Everyone has different preferences in materials and firmness. Different sleeping positions need different thicknesses. The best pillow is one that comfortably supports your neck in the position you sleep in.
Let’s start with sleeping positions. If you do not have the correct pillow thickness for the position you sleep in most, it can lead to headaches and neck and/or shoulder strain.
Back Sleepers
Back sleepers need a somewhat thinner pillow. Your head and neck should be level and in line with the rest of your spine. If the pillow is too thin it will let your head drop back too far. If it is too thick, it will push your head and neck higher than the rest of your spine.
Side Sleepers
Side sleepers will need a thick enough pillow to keep their neck in line with the rest of their spine. Your head should be centered between your shoulders when on your side. If the pillow is too thin it will allow your head to droop downward. If it is too thick it will elevate your head and neck higher than the rest of your spine.
Stomach Sleepers
This position is not a recommended sleeping position as it can put a strain on your neck and spine. If you sleep in this position you need a thin pillow. It should be thin enough that it does not lift your head above your shoulders.
All Sleep Positions
If you roll around at night and sleep in all positions it can be hard to find the right pillow thickness. In this case, you should choose the pillow that will support you in the position you spend the most time in. If you don’t know what position you spend the most time in, then you may have to try multiple thicknesses until you find the right one for you.
Popular Types of Pillows
Memory foam- Memory foam pillows contour to your shape. They adjust to your position well and are supportive. They are typically a firmer pillow. They provide good support when you find the right thickness for your size and sleep position. The biggest complaint against memory foam is that they get hot.
Shredded foam- These pillows are less firm than standard memory foam. Their shape is easily adjustable and tends to hold the shape well. Some brands have a zipper on the side of the pillow so you can adjust or remove the fill to get the desired thickness. They provide good support when you find the right thickness for your size and sleep position.
Down- This is the softest pillow type. Due to its softness, it does not provide good support.
Feather- Feather pillow provides more support than a down pillow, but overall do not provide good support. They also have quills on the feathers that can poke through the pillow.
Fiber fill pillows- Made with a polyester fiber filling. They are lightweight and soft. They can range in their level of support and how long they hold up.
Cervical curve- These pillows have a somewhat U shaped groove in the center for your head and a rounded elevation at the bottom of the pillow to support your neck. These pillows provide good support for your neck but require some getting used to. They are best for back sleepers. You should avoid these pillows if you are a stomach sleeper.
Water base- These pillows have an inner tube that you fill with water and a top layer usually made of polyester fiberfill or memory foam. The good thing about this pillow is that you can add or remove water to get the right level of thickness. The bad thing about this pillow is that it can be heavy once it is filled with water, so if you like to put your arm or hand under the pillow it can be difficult to do so.
The different pillow types can vary in terms of support and lifespan. Even the more expensive foam pillows will eventually break down and need to be replaced.
Signs your pillow may need to be replaced:
- It is flat
- It is lumpy
- It has no loft
- It is not comfortable
- You start having more headaches and neck or shoulder strain
- You wake up more during the night
- Sleep is not restful
For more on pillows check out this GOOD HOUSEKEEPING article:
https://www.goodhousekeeping.com/home-products/pillow-reviews/a19289/best-pillows/
I have the Coop Home Goods Adjustable pillow. It is a shredded memory foam pillow. It has a zipper on the side so you can add or remove foam as needed. I have always found it comfortable. We all have different preferences so it is important to get the right pillow for you. You may have to try multiple pillows before you find it.
Sean Flynn, DC
Sioux City, IA Chiropractor
Infographics from Chiroup