The right pillow keeps your head and neck in line with the rest of your spine. Because each sleeping position leaves a different gap between your head and the mattress, the best pillow height and firmness depend on how you sleep.
Side sleepers: higher and firmer
Lying on your side leaves the biggest gap, between your ear and the mattress. A higher, firmer pillow fills that space so your neck stays straight. Broad shoulders usually need more height. A pillow between your knees can also keep your hips level.
Back sleepers: medium height
A medium-height pillow supports the natural curve of your neck without pushing your chin towards your chest. Contoured pillows with a raised edge for the neck suit many back sleepers.
Stomach sleepers: low and soft, or none
Sleeping on your front twists your neck to one side. A very thin, soft pillow, or no pillow at all, keeps that twist to a minimum. Many people find it more comfortable over time to train themselves onto their side.
Combination sleepers: adjustable
If you change position through the night, look for a medium-height pillow with a filling you can adjust or push around, such as shredded foam or fibre.
Common pillow fillings
- Polyester fibre: soft, light and affordable, but flattens sooner.
- Memory foam: moulds to your shape and holds its height well, but can feel warm.
- Latex: springy, supportive and long-lasting.
- Shredded foam: adjustable, so you can add or remove filling to get the height right.
If you wake with a stiff neck or headaches, your pillow is a good first thing to check. If the problem continues, see a doctor or physiotherapist.
About the author
Leave a Reply