Best pillow for sleeping: how to choose a pillow for your sleep position

The best pillow for sleeping is one that supports your head and neck so they stay in line with your spine. It isn't the most expensive or the most "high-tech" one, but the one that fits your particular sleep position and build.

The word "orthopedic" on the package doesn't by itself mean a medical device: more often it's a marketing name for contoured pillows or pillows with a springy filling. So go by how you feel in the morning, not by the label.

How to choose a pillow for sleeping?

Start with the position you most often fall asleep and wake up in. It determines the height, firmness and shape of the pillow.

A pillow has one job — to keep your neck in a neutral position. Cleveland Clinic specialists put it simply: a pillow that's too low tips your head back with your chin up, and one that's too high pushes your chin toward your chest (Cleveland Clinic). Harvard Health specifically warns about pillows that are too high and too firm: they keep the neck bent all night, and in the morning it may feel stiff (Harvard Health).

Pillow height by sleep position: back, side, stomach

Side sleeping calls for the highest pillow, back sleeping for a medium one, and stomach sleeping for the lowest.

• Side. The pillow should be thick enough that your head doesn't hang down (Cleveland Clinic). Under the neck it can be a little higher than under the head — that keeps your spine straight (Harvard Health). A pillow between your knees also helps align your hips.
• Back. A pillow with a roll works well: the rounded part supports the natural curve of the neck while your head rests on the flatter part (Harvard Health). A small pillow under your knees eases extra arching in your lower back.
• Stomach. This is the hardest position for your neck: you have to keep your head turned to the side for a long time (Harvard Health). If this is the only way you sleep, choose a very thin, soft pillow. You can also try gradually getting used to sleeping on your side.

If you often change positions during the night, a medium-height pillow or one with edges of different heights will work. Consider your mattress too: on a soft one your shoulder sinks deeper, so you need a slightly lower pillow than on a firm one.

Which pillow is best for sleeping: firmness and fillings

There's no single best filling for everyone: each has its pros, and the choice depends on your position, habits and how hot you get at night.

• Down and feathers are soft and easily take the shape of your neck, but they flatten over time, and replacing them about once a year is recommended (Harvard Health).
• Memory foam follows the contour of your head and neck and holds its shape well. Some people find it hot.
• Latex is springy and durable and quickly regains its shape.
• Buckwheat hulls are dense, and you can adjust the shape by adding or removing filling; they rustle slightly when you move.
• Synthetic fibers are light and easy to care for, but they clump faster.

Choose firmness together with height: a soft, high pillow will get lower under the weight of your head, while a firm one will barely change. Side sleepers with broad shoulders usually need firmer support.

When should you replace your pillow?

Most experts recommend replacing your pillow every 1–2 years, but it depends on the filling: latex can last up to 4 years, polyester from six months (Sleep Foundation).

Signs your pillow has had its day:

• you wake up with a stiff neck and can't get comfortable;
• lumps, dips or noticeable flattening have appeared;
• the fabric has turned very yellow;
• when folded in half, the pillow doesn't spring back on its own.

What if your neck hurts in the morning?

First look at the height and age of your pillow, and also at your daytime habits: hours spent with your head bent over a laptop take their toll too. More on this in our articles on posture at the computer and preventing back pain.

A pillow is part of your evening ritual

A comfortable pillow is only one piece of good sleep. Just as important are a cool, dark bedroom, a consistent schedule and a calm evening — more in our articles on evening rituals and how much sleep you need.

If you find it hard to relax before bed, you can add the Silent Nights patch to your ritual. According to the company, it helps you relax after the day, and relaxation improves the quality and duration of sleep; the patch is drug-free, with no melatonin or sleeping pills.