Choosing a Pillow

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Choosing a Pillow

Sleeping position and loft, fillings compared, replacing them and neck pain

A pillow is replaced far less often than it should be and matters more than most people credit, because it sets the position of the neck for eight hours.

Position decides the height

Side sleepers need the most height, enough to fill the gap between the ear and the outer shoulder so the neck stays level with the spine.

Back sleepers need a medium pillow supporting the curve of the neck without pushing the head forward. Front sleepers need the thinnest possible, or none, since a high pillow forces the neck into extension all night.

The test

Lie in your usual position and have someone look from behind. The nose should line up with the centre of the chest and the neck should be straight rather than kinked up or down.

Fillings

Memory foam holds shape and retains heat. Latex is springy, cooler and more durable. Down and feather are soft and adjustable and need regular plumping. Polyester is cheap and flattens quickly.

Solid foam pillows cannot be reshaped, so the height has to be right from the start. Shredded fillings can be adjusted by removing some.

Sleeping hot

Memory foam is the usual culprit. Latex, ventilated foam and natural fillings all run cooler, and a breathable cotton pillowcase does more than most cooling claims.

When to replace

Most pillows last one to three years. Fold it in half and let go — if it stays folded rather than springing back, it is finished.

Pillows accumulate dust mites and skin. Wash where the filling allows, use a protector, and replace on schedule.

Pillowcases and protectors

A protector keeps the filling clean and extends the pillow's usable life, and it needs washing too. Natural fibre cases manage moisture better than polyester.

Silk and satin cases reduce friction on hair and skin, which is comfortably the most plausible of the claims made for them.

Travel

Taking your own pillow is a reasonable thing to do, and a compressible travel one solves the problem of hotel pillows always being the wrong height.

Allergies

Dust mites live in pillows and bedding. Washing at sixty degrees, a barrier protector and replacing pillows on schedule all reduce exposure, and synthetic fillings are easier to wash hot than down.

Airing the bed each morning rather than making it immediately lets moisture escape.

Neck pain

A pillow can contribute to it and is rarely the whole story. Persistent neck pain, numbness in the arms or headaches on waking warrant a doctor or physiotherapist rather than another pillow.

WHERE TO BUY

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