Bad sleep last night? Your pillow might be the problem

In other words, determine whether you gravitate toward squishy or firm pillows, Breus says. Having this info can help you start to narrow down what type of fill to look for. Down, feather and cotton pillows tend to be on the soft side, while memory-foam and latex pillows are firmer.

Consider your initial sleep position

“It doesn’t matter if you switch positions during the night,” Breus says – your starting sleep position should guide your pillow choice. If you start out sleeping on your side, you’ll want a thicker, firmer, high-loft pillow that keeps your nose in line with your sternum (or breastbone), Breus says.

If you usually sleep on your back, a thinner, low-to-medium loft pillow can help your spine stay in a healthy position. And if you sleep on your stomach – which isn’t recommended because this position can strain your spine and neck – choose a pillow with a short height to avoid having your neck extended while it’s rotated, Wilging says.

Factor health considerations into your choice

Some pillows are designed to address specific health needs. If you have chronic neck pain, for example, choose a neck or cervical pillow that has a divot in the middle to support and elevate the neck while cradling the head, Breus says. “You cannot get into deep sleep when your neck is in pain.”

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Compact pillows designed to be placed between the knees can reduce pressure on the hips and legs while you’re sleeping. These can also be helpful for people “with low back pain who may benefit from a pillow placed between the knees to minimise lower back curvature,” says Sudha Tallavajhula, a sleep medicine physician at UTHealth Houston.

Wedge pillows placed under the head may help with snoring and congestion. People with allergies or asthma might want to try hypoallergenic pillows, says Tallavajhula, which resist the growth of bacteria, mould and other allergy triggers.

Pregnant people may benefit from using a pregnancy pillow, which typically has an elongated C- or U-shape that contours to the entire body, Breus says. “Placing the lower section of the pillow between the legs can help reduce pressure on the knees and spine.”

And pregnant or not, if you tend to get hot while you’re sleeping, “you may find that [pillows with] feather or synthetic filling have a cooler feeling, while foam materials tend to be warmer,” Wilging says.

Practice good pillow care

Proper care can maximise the lifespan of your pillow. “Be sure to change out or wash pillows every so often,” Wilging says, “because pillows can trap dust and other allergens that may affect your nasal passages while you’re sleeping.”

Consult the manufacturer’s care instructions on how to clean your pillow. Recommendations vary depending on the pillow’s materials and construction.

Know when to replace your pillow

“It’s time to replace your pillow when it no longer supports your head and neck in an aligned position,” Wilging says. “If you find your head and neck tilting forward, backward or to the side in a major way, it’s time to buy a new pillow.” The same is true if the pillow develops irregular clumping, deep impressions or unpleasant odours – or if you’ve changed your sleep position.

“Pillows should be replaced a lot more often than they are – between 18 and 24 months for down or natural fill,” says Breus. “The structural integrity degrades quickly.” By contrast, memory foam pillows can last for up to three years.

“You sleep every single night for hours and hours. The pillow is an important purchase,” Breus says.

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