If you are a stomach sleeper, you will need a soft, fairly flat pillow, or you may not need any pillow at all. Having a soft pillow will allow your neck to stay more in line with your spine. If you are a back sleeper, look for a medium thick pillow. You don’t want it to be too thick, or it will push your head too far forward. You also don’t want it to be too soft, or your head will simply sink down to the mattress. In this case, you may want a pillow which is thicker and firmer on the bottom, to provide a bit of neck support. Side sleepers will need a thicker, firmer pillow to help support the neck. If you find that you are a mixed sleeper and you find many positions comfortable throughout the night, look for a pillow that is of medium thickness, and a bit softer so that it can be used comfortably in different positions If you tend to snore, sleeping on your side is much better. You’re more likely to snore if you sleep on your back. [2] X Expert Source Marc Kayem, MDSleep Specialist Expert Interview. 24 October 2019.
These pillows are typically made from the inner plumage of geese or ducks. They can be filled according to your preferences. Although there is no scientific evidence that down or feather pillows exacerbate allergies or asthma, some people prefer to avoid them. [4] X Research source You might wish to avoid down/feather pillows for ethical reasons, or due to asthma or allergies. In this case, there are synthetic versions available.
If you are a stomach sleeper, but you also want a pillow that is hypoallergenic, you may be able to find a very thin wool or cotton pillow.
These pillows are good for allergy sufferers, as they are mold resistant. They tend to be cooler than memory foam and can form to fit your head and neck. They do not offer as much ‘give’ as a memory foam pillow and can be quite heavy, and expensive.
High density is best in order to avoid the material breaking down. Be aware that this material can make you hot, as it doesn’t “breathe. " If you tend to move around a lot, these pillows may be uncomfortable since they take a bit of time to mold into different shapes. [6] X Research source A new memory foam pillow may have an unpleasant odor which will go away after a short while.
A positional pillow is a lower case n-shaped pillow that claims to help those with sleep apnea stay in the ideal position. The pillow also claims to help reduce tossing and turning throughout the night. [8] X Research source Cervical pillows provide extra firmness in the lower part of the pillow in order to provide support for the neck. [9] X Research source The claim is that these pillows will help reduce neck tension and headaches, however, there has not been sufficient research to back up this claim. Anti-snore pillows claim to help position the head so that the airways remain open by lifting the chin away from the chest. They aren’t particularly helpful when it comes to snoring, but you can certainly use one of these if you find them comfortable. [10] X Expert Source Marc Kayem, MDSleep Specialist Expert Interview. 24 October 2019. Cool pillows are designed to include fillings that absorb head heat in order to keep you feeling cool. [11] X Research source Although they can be used by anyone who wishes to keep cool at night, they may be particularly suitable for someone suffering from hot flashes. Oxygen pillows are designed to promote the circulation of air, which is meant to help you breathe more freely and deeply while you sleep. [12] X Research source While some claim this has helped relieve pain, doctors are not sure how or whether or not this technology actually works. [13] X Research source
Remember–price isn’t everything. The best pillow for you may not be the most expensive one. Try out different pillows in different price ranges.
If you are unable to lie down with a pillow, try standing next to a wall in your favorite sleeping position. Place the pillow against the wall. If the pillow you are testing works with your body, your neck should be aligned with your spine. [14] X Research source It may be difficult to tell on your own if your neck is not aligned, so bring a friend along to help you.
