A good night’s sleep is essential for overall well-being, and the right pillow is a crucial component. Unfortunately, finding that perfect pillow often proves challenging for many. It is recommended that adults older than 18 get at least seven hours of sleep per night.
However, almost 40% of Americans report sleeping less than seven hours per night. The right pillow might be the missing piece needed to turn restless nights into truly restful ones. This article explains all you need to know about pillows and what to look out for when buying one.
How Do I Pick the Perfect Pillow?
The simple answer is to pick the pillow that offers the best support for your neck and back when you sleep. This is as simple as it gets as the specific pillow that satisfies these criteria varies across individuals. Therefore, picking the right pillow requires careful consideration of each individual’s sleep position, preferences, and other specific needs.
Choosing the Right Pillow Based on Sleeping Position
Your sleeping position is one of the first considerations when choosing a pillow. The way you sleep is important in determining the ideal firmness and loft for you. Whether you sleep on your back, side, or stomach, the right pillow will help maintain proper alignment throughout the night.
Side Sleeper
Sleeping on the side raises the head farther than other sleeping positions. Therefore side sleepers should consider pillows that offer adequate support for the head and neck. The ideal side sleeper pillow is any pillow with a loft measuring between four to six inches. The loft is perfect for maintaining proper spine alignment and supporting the head and neck.
In addition to this, having a firm pillow between the knees as a side sleeper helps prevent the upper leg from pulling the spine out of alignment. This could positively impact your sleep as it reduces stress on the hips and lower back.
Back Sleeper
For back sleepers, the aim is to get a pillow just high enough to support the natural curve of the neck. This ensures the neck isn’t tilted too far forward and maintains a natural curve. Back sleepers will find more comfort with mid-loft pillows.
Stomach Sleeper
Although sleeping on the stomach has its drawbacks, you can still get a pillow to give you maximum comfort if this is your preferred sleeping position. In this position, you do not want a pillow that’s too high because it elevates the head too high and makes the neck arch backwards. Therefore, low-loft pillows are best suited for this sleeping position.
Combination Sleeper
It gets tricky with combination sleepers. For sleepers like this, it is often a balancing act of finding the right pillow for their varying sleeping positions. This is why adjustable pillows are the go-to option for combination sleepers. They can adjust the firmness and loft by removing excess filling or adding more.
Choosing the Right Pillow Based on Fill
Sleeping position isn’t the only consideration when finding the right pillow. The pillow fill is another important consideration. The loft, breathability, and firmness of a pillow are often dependent on the fill.
Down fill
Down fill is obtained from the soft layer of feathers in the chest region of ducks and geese. They are soft and fluffy, making them good options for individuals looking for low-loft pillows. They are also moldable. However, they tend to flatten quicker than other fill types.
Feather Fill
Similar to down, feather fill comes from birds. However, they consist of soft feathers from the backs and wings of birds rather than the undercoats. Pillows with feather fill are less expensive and tend to be firmer than those filled with down.
Memory Foam
Memory foam is a type of foam/fill that conforms to one’s head shape when used. For pillows, memory foam can either be whole or shredded. Shredded memory foam pillows are great for people who want to be able to adjust the filling.
Whole memory foam pillows are not quite as breathable as other fill types. While shredded memory foam pillows offer better airflow, individuals who sleep hot might still find them uncomfortable.
Latex
Like memory foam, latex pillows can either be whole or shredded. It is made from the sap obtained from rubber trees. It excels on the breathability front thanks to its open-cell structure. Pillows with latex fill are firm and quickly regain their shape when pressed.
Buckwheat
Buckwheat pillow fill is made up of dry seeds. This pillow fill should be high on your list if you want a pillow with temperature-regulation properties. However, they produce rustling sounds when moved and are quite heavy.
Polyester
Polyester-filled pillows are lightweight pillow options and one of the most common pillow types. They are relatively more affordable and require minimal maintenance. They tend to get lumpy if they are not fluffed often. If you are allergic to dust mites, it is best to avoid polyester as they are a favorite breeding ground for these tiny creatures.
Specialty Pillows
Beyond the factors already explained, there are specialty pillows designed with additional features to give users even more comfort.
- Cooling technology: Pillows with cooling technology are designed to pull away heat from the body during sleep. It is especially suited to hot sleepers who find it hard to have a good night’s rest without sweating.
- Wedge pillows: Wedge pillows come in a triangular shape that elevates the head. This pillow type is often recommended to people who snore or have sleep apnea. The pillow also helps with acid reflux as it keeps the head at an angle that makes it easier for acid to drain to the stomach easily.
- Cervical pillows: Cervical pillows are special pillows designed to alleviate neck pain. They come in different shapes, like D-core and neck rolls. An individual’s sleeping position and the underlying cause of the neck pain are what would determine the best type of cervical pillow for them.
Final Thoughts
Finding the perfect pillow takes time. With the information provided above, you know exactly what to look out for the next time you’re shopping for a pillow. Remember that comfort is the single most important consideration. The idea is for you to get a pillow that helps you fall asleep easily, stay asleep, and wake up feeling well-rested and refreshed.