How to Choose Which Pillow is Right for You
As many have probably experienced, sleeping with the wrong pillow can result in a range of issues, like waking up with a stiff or sore neck, headaches, or poor quality sleep. A good night’s sleep is essential to allow your mind and body to heal and recharge and function optimally – so finding the right pillow is very important.
A pillow’s main job is to support you all night long, and it should keep your head and spine in neutral alignment and maintain its natural curvature. If you’re not sure if your spine is in neutral alignment, make sure your ears are in line with your shoulders, and your chin in line with your sternum.
Here are some tips to help choose the best pillow for your needs!
Side Sleepers:
A pillow that is relatively firm, with medium-high height will work best, as a higher pillow will prop your head up and fit in the space created by your shoulder to ensure neutral spinal alignment. A higher pillow will also take pressure off your shoulder, so it’s not holding up a lot your body’s weight. Memory foam or latex are good firm options to ensure there’s plenty of support – as a softer pillow may cause your head to sink down too much and disrupt your alignment.
Stomach Sleepers:
Stomach sleepers can sometimes find choosing a comfortable pillow difficult, as it can put a lot of strain through the neck, and patients who sleep in this position often present with neck or jaw pain. Many specialists recommend trying to avoid sleeping on your stomach altogether because of the pressure on your neck and lower back! If you have to sleep on your front, a very flat, soft pillow works best for this position, so the head isn’t raised too high. It’s also important to ensure the material of the pillow isn’t too dense or firm, so it can breathe well and allow your head to sink in – wool fibre or synthetic cushioning can work well. Another option that may reduce the strain on your neck is to hug a pillow to your chest, or sleep with a body pillow, to reduce strain on your low back as well.
Back Sleepers:
A pillow that’s medium height and medium firmness usually is the best option for back sleepers, as it will be supportive enough without raising your head too high. Memory foam is a great material for moderate support.
Despite these guidelines, everybody is different, and it’s a good idea to try pillows before you buy them if you can, to make sure you feel comfortable with them! If possible you can also get a health professional to look at your neck alignment as you lie on the pillow, to make sure your spine is staying neutral.
When should I replace my pillow?
Most pillows will need replacement after 18 months to 2 years. Latex and memory foam may last longer than other materials (up to 3 years).
A simple way to check your pillow includes first looking for any stains or smells - this may indicate mould, fungus, or dust mites that can cause allergies and affect breathing during sleep. Then fold your pillow in half - if it stays folded and doesn’t return to its original shape, then that’s usually a good sign that you’re due for replacement!
If you think you’re due to change your pillows and would like advice from an Osteopath, ask one of our Osteopaths to help you choose a pillow that’s best for you!
