How to Choose a Good Pillow for Sleeping

1. Types of Pillows

Classic

Familiar square or rectangular pillows, uniformly convex on all sides. Depending on the amount and type of filler, they vary in height and density. Overall, this is a universal option suitable for almost everyone, regardless of gender and age.

Orthopedic

The main task of this pillow is to support the anatomically correct position of the body during rest, reduce or prevent neck and back pain, ensure optimal blood circulation and oxygen supply to the brain. Methods for this can vary: special fillers, zoning, wave-like shape, recesses for the head or shoulders, etc. These products come in different heights and shapes, and their comfort directly depends on individual characteristics. Orthopedic pillows are especially convenient for those with spine problems or frequent headaches. However, it's advisable to test the product and consult a doctor before purchasing in such cases.

Anatomical

A type of orthopedic pillow whose main feature is adaptation to the body's characteristics. Simply put, the pillow "adapts" to the body's curves, head and shoulder shape, supporting them in a set position. These can be products with recesses, depressions, several separated zones, and even roller pillows that are optimal for those who like to sleep on their back.

With Memory Effect (Memory Foam)

Pillows with a special filler (foam), which, under the influence of body heat and pressure, adjusts to the person's shape, and then returns to its original position. Such a pillow supports the spine in the correct position, reducing muscle strain, while also promoting relaxation and comfortable sleep.

Additionally, there are specialized pillows for specific users.

Kids

Low reduced size pillows, and sometimes specially shaped ones for infants, children, and teenagers whose developing spine especially needs proper support.

For Pregnant Women

Special models for pregnant women and nursing mothers. They differ in special shape and increased sizes as they are designed not just to support the neck and head but also the belly and legs. This category includes feeding pillows intended to provide comfort to both the mom and the baby.

For Travel

Models resembling a collar worn around the neck to support the head during long periods of rest or sleep exclusively in a sitting position. Such pillows can be inflatable, orthopedic, with a memory effect, etc.

2. Shape, Size, and Height

The main aspect when choosing a pillow is not its type but the sizes, especially the height. If selected correctly, the head, neck, and back will be in a natural position during sleep, reducing muscle strain and preventing pain. Otherwise, neck bending, painful sensations, poor well-being, migraines, and even spinal curvature are possible. The right pillow height depends on the sleeping position:

• If you like to sleep on your back, a medium-height pillow is needed — about 10–15 cm. The main thing is that the head is not thrown back or, conversely, the neck is not strained due to the high position of the head.
• For those who sleep on their side, a pillow suited to the body type is necessary. Its height should equal the shoulder length — the distance from the base of the neck to the shoulder point. We recommend measuring it, adding a couple of centimeters, and choosing the products according to this parameter. Using a pillow of incorrect height is fraught with pain and neck problems.
• For sleeping on the stomach, a thin, almost flat pillow with a height of up to 6–8 cm is optimal. In this position, you rather need support under the belly to ensure correct spinal alignment.
• If in sleep you put your hand under the head, take this into account when calculating the pillow height.

As for the sizes, pillow lengths can range from 30 to 80 cm, and the width is usually up to 70 cm. The product should correspond to the shoulder width and sleeping pose; too large or too small a model can disrupt comfort. People with broad shoulders, large builds, and those who toss and turn actively at night need larger pillow sizes so the head does not slide off. For children and teenagers, a smaller pillow can be chosen. Sizes 50x70 cm and 70x70 cm are standard — they are the most common, and it's easier to find a pillowcase for them.

The pillow shape is also selected individually based on preferences, features, and sleeping position. Classic square and rectangular models mostly suit those who sleep on the stomach or back. Pillows with two rolls of different heights are intended for sleeping on the side and back. Additionally, those who like to sleep on their back can use a round bolster or an anatomical pillow with a head recess. If you toss and turn in your sleep and periodically change positions, the optimal option would be either using two pillows or an orthopedic model with zones of different heights — they can be flipped depending on the body position.

3. Firmness

Another significant factor is the firmness and elasticity of the pillow, as, even if the height is selected correctly, if the filler sags under the head, discomfort and neck and back pain are ensured. Or, conversely, too firm a support can cause pressure on contact points and muscle pain. Here, also, the favorite sleeping position plays a crucial role.

• On the side — a firm pillow is needed, providing good support for the head and neck.
• On the back — a medium firm pillow will be optimal.
• On the stomach — a soft flat pillow is suitable.

For those who toss and turn at night, we would recommend a soft or medium-firm pillow that can be "adapted" to different positions. There are also combined products with sides of different firmness, which can be changed as needed.

Furthermore, it's important to consider health problems if any exist. For example, with scoliosis, a medium-firm pillow matching shoulder width is necessary, while for hernias, a memory foam pillow, not too high or firm, would be a good choice. However, we emphasize that consulting a doctor is mandatory before purchasing.

4. Filler

Firmness, elasticity, and orthopedic properties of any pillow directly depend on the filler and its amount. It can be natural or synthetic.

Natural Materials

• Down and Feather. A classic option popular for decades. Manufacturers most often use goose, duck, and chicken feathers and down, combining them to regulate firmness and weight. This filler absorbs moisture well, allows airflow, and retains heat. However, it has quite serious drawbacks. Firstly, feathers and down accumulate dust, negatively affecting health and can become a haven for dust mites. Secondly, over time they lose shape, airiness, and elasticity, resulting in the pillow becoming hard and uncomfortable. Thirdly, the items require maintenance: approximately every six months, they need to be treated or aired out independently. Lastly, such a filler is not recommended for allergy sufferers.
• Silk. Silk fiber is a premium material, so it is not cheap. However, it does not absorb foreign odors, does not cause allergies, and has a long service life. Still, such pillows need to be cleaned only in professional dry cleaners.
• Wool. Natural wool (usually sheep or camel) is soft, retains heat well, provides air circulation, does not absorb moisture, and does not accumulate dust. The material has therapeutic properties in cases of colds, joint diseases, migraines, and spine problems. Incorrect care might lead to the filler clumping. Moreover, pillows cannot be washed in a washing machine, and they may cause allergies.
• Cotton, also known as wadding. Soft, pleasant to the touch, inexpensive, natural, and breathable filler that does not cause allergies. At the same time, the material quickly absorbs moisture, deforms, and has a short service life — approximately six months to a year, the wadding inside clumps, making the pillow unsuitable for sleeping. Fortunately, such items are budget-friendly, so their replacement will not severely affect finances.
• Bamboo. Pillows with natural bamboo fiber filling are hypoallergenic, do not accumulate dust, are breathable, easily washable even in a washing machine, dry quickly, but do not tolerate high humidity well. At the same time, bamboo is an expensive material with medium firmness and good elasticity, often used in orthopedic models.
• Buckwheat Hull. An organic material treated with steam before stuffing the pillow, preventing microbes. Offers a massage effect, allows airflow, which is especially important in hot weather, but is not meant for washing. Buckwheat hull pillows are quite firm, provide excellent support for the head and neck, yet adjust to body shapes.
• Latex. A natural material obtained by foaming rubber. Elastic, flexible, soft, does not absorb moisture, allows airflow, quickly regains its shape and does not clump over time like down, feathers, and cotton. Natural latex pillows are considered among the most durable: they can last many years without losing their properties. There is also cheaper synthetic latex, which is not as strong and long-lasting. Some manufacturers combine these materials to reduce the product's cost.
• Tencel — a filler made of eucalyptus wood fibers. Combines aromatherapeutic effect and orthopedic properties, supporting the correct body position and aiding relaxation. The material is light, durable, breathable, hypoallergenic, does not absorb foreign odors, retains shape well, and resists deformation.

Synthetic Fillers

• Polyester. A budget-friendly filler that allows airflow, does not absorb foreign odors, does not cause allergies, prevents dust mites from appearing, and will last its owner many years. Also, such pillows can be machine washed.
• Artificial Down. Material made from thin siliconized fiber possessing all the properties of natural down, but it does not cause allergies and is easy to clean, suitable for machine washing.
• Hollofiber — a safe filler made of polyester fibers twisted in a spring shape. Considered one of the best synthetic substitutes for down and feathers. Such pillows are soft, quickly regain shape, do not clump or flatten, and have a fairly long service life.
• Thinsulate — synthetic goose down, consisting of silicone-coated synthetic fibers. The filler is soft, elastic, light, long maintains its original shape, allows machine washing, and will last several years.

Besides this, manufacturers often combine different materials and even develop innovative fillers to ensure maximum user comfort. There are even pillows with a cooling effect, achieved through special gel or cover material. Therefore, it's preferable to familiarize yourself with the composition and evaluate its advantages and disadvantages before purchase.

5. What Else to Pay Attention To

Cover Material

It's not only the filler but also the cover material that matters: it should be dense, wear-resistant, hypoallergenic (if you are prone to allergies), not accumulate static electricity, allow airflow, and securely hold the filler inside. Of course, you will probably use a pillowcase, which is easier to remove and wash, but a thin, poor-quality cover can still render the whole pillow useless. Interestingly, many models have zippered covers, allowing users to adjust filler quantity and wash the cover.

Stitching Quality

Surely, it will be unpleasant for you if prickly feathers or filler fibers stick out of the pillow, and it falls apart in a few months. Therefore, we recommend paying attention not only to the cover material but also to the quality and density of the stitching.

Care Recommendations

Many pillows, due to the nature of the materials and filler, are not suitable for either hand or machine washing. Not everyone has the opportunity to periodically spend time and money on professional dry cleaning. So, before purchase, it is better to get acquainted with the care recommendations for specific models.

6. Conclusion

Thus, choosing the right pillow specifically for you is a difficult and important task. Summarizing all the above, we advise focusing primarily on the height, firmness, and quality of the product’s filler — they should be selected individually considering body type, weight, health issues, and favorite sleeping positions. And don't forget that a peaceful rest and feeling good in the morning also depend on the mattress — by the way, we have a material on how to choose the right one.