Your choice of pillow can have a major influence on the quality of your sleep and your long-term health. People tend to sleep in one of three general positions: side, back or stomach. If you’re searching for the pillow of your dreams, let’s take a closer look at the importance of sleep posture, pillow materials, care, and how to choose the right pillow.
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1. Sleep Position
Everyone has a preferred sleeping position. Knowing your sleep position is important for choosing the right pillow. Whether you are a side sleeper, back sleeper or stomach sleeper, you can find the pillow of your dreams.
Side Sleepers
While different surveys produce different results, side sleeping appears to be the dominant position in the United States. According to an SSRS poll, 69% of Americans sleep on their sides.
Side sleeping tends to place more pressure on the spine, shoulders and hips. Likewise, side sleepers suffer the most variance in their pillow needs because of differences in shoulder width.
A pillow for a side sleeper should be between 3 and 6 inches thick. The best thickness is the one that helps you sleep restfully and wake up without pain. The important thing to remember is to keep your neck at an angle of zero to 5 degrees to keep your airway as open as possible. Otherwise, you may develop issues like dry mouth or sleep apnea.
Side sleepers generally benefit from a pillow with mid-level firmness. A pillow that’s too soft or firm can cause a side sleeper to experience neck and shoulder discomfort because the spine can’t align properly. If you’re going to err toward one side or the other, a slightly firmer pillow is the way to go.
Some side sleepers also prefer to have a second pillow between their knees. However, we recommend trying to find the right pillow for your head to see if this eliminates the need for an additional one.
Back Sleepers
Survey results estimate that back sleepers are the next largest group in the U.S. Maintaining neck stability and spinal alignment is a big concern for back sleepers.
Back sleepers often are tempted to stack pillows. However, we strongly encourage you to try a thicker pillow if you believe stacking is necessary. Generally, back sleepers need pillows that are between 2 and 5 inches thick. The emphasis is on maintaining your natural spinal curvature.
Once more, the preference is toward medium firmness. Too soft a pillow can allow the neck to move too much during sleep. An overly firm pillow might not provide enough relief for the spine to curve naturally.
Stomach Sleepers
Stomach sleepers are reported to be the minority in the population. They need a relatively soft pillow to prevent the neck from hyperextending. They also need thinner pillows, often just 1 or 2 inches thick.
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2. Choice of Materials
Three common materials tend to appear in most modern pillows. These are memory foam, down, and latex. Each has its strengths and weaknesses. The notable factors that people look for in a pillow tend to be responsiveness, heat retention, density and consistency of support.
Memory Foam
Memory foam tries to retain its shape once the sleeper has settled into position. It has a slow response, maintaining conformity to the shape of your neck and head. It also tends to hold up well against your shoulder, applying pressure to it. Memory foam retains heat and tends to have a dense feel, too. It offers consistent support and doesn’t shift easily during sleep.
We often recommend memory foam pillows for side sleepers. Memory foam pillows keep the head and neck from shifting too low during sleep.
Down
Down is known for its softness and easy compression. It offers a cool sleep. Likewise, sleepers can easily fluff and adjust the pillow. It conforms well without excessive support for back sleepers. At a relatively limited thickness, down is also enjoyable for stomach sleepers.
Latex
Latex has high responsiveness, meaning it bounces back quickly from sleepers’ movements. It is cool, breathable and durable. We discourage stomach sleepers from using a latex pillow because it can be too firm. Some side sleepers may prefer it, especially if they find memory foam to be a little too warm. Back sleepers also frequently prefer a latex pillow.
3. Care
Knowing how to wash pillows might not seem like a big deal when picking one. However, the three types of materials used in pillows do require different forms of care.
Down pillows act the most like everyday laundry. You can put them in a washer on the gentle cycle and dry them on low heat. The big challenge with down pillows is that their fluffy interior requires knowing for sure that they are dry. Even a barely damp pillow can encourage mildew.
Source: CityMattress.com
A memory foam pillow will not survive machine washing or drying very well. You must spot-clean it with a damp cloth and a mild detergent. Also, you must have a location where you can air dry it, preferably with direct exposure to sunlight. Latex is similar to memory foam when it comes to how to wash pillows.
Implementing best practices can help keep all three kinds of pillows in top shape. Always fluff them daily and use pillow protectors. It usually takes one to two years for pillows to decline in providing sufficient support. Replace them as needed to maintain comfortable sleep.
Choosing the Right Pillow
Choosing the right pillow should prioritize your sleep posture. Subsequently, you choose a material that fits your preference for coolness or warmth, responsiveness and consistency of support. Also, consider how you will take care of the pillow to keep it clean. A little bit of thought before and during the purchasing process can make a major difference in how rested and healthy you feel after each night of sleep.
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Lois Lane is a professional blogger and a seasoned Content writer for wellhousekeeping.com. With a passion for simplifying complex Home Decor topics, he provides valuable insights to a diverse online audience. With four years of experience, Lois has polished his skills as a professional blogger.
