Sleep Smarter

Your pillow is more than just something soft to rest your head on; it is a key player in your overall sleep health. According to experts, your pillow is just as important to your health and sleep quality as your mattress. Dr. Sudha Tallavajhula, medical director of the Neurological Sleep Medicine Center in Houston, said, "Finding the right pillow can often mean the difference between restless sleep and a restful night, or not having neck or back pain when you wake up." Inadequate sleep can affect your mood, cognitive skills, and metabolism and can lead to diabetes, high blood pressure, and heart disease. The right pillow should keep your head, neck, and spine, all in neutral alignment, and support the natural curvature of your spine. Picking the right pillow depends largely on your preferred sleeping position. Here are some things to consider when choosing your next pillow.

If you're a side sleeper, you need a pillow that keeps your head, neck, and spine aligned. A pillow that is too thin or too thick can create misalignment, leading to discomfort or even pain. Look for a medium to firm pillow with a high loft (around 4-6 inches thick) to fill the gap between your neck and the mattress. Memory foam, latex, or pillows filled with firm materials like buckwheat are great options because they maintain their shape and can provide consistent support.

Back sleepers will benefit from a pillow that supports the natural curvature of the neck while keeping the head from tilting too far forward or backward. A medium-loft pillow (around 3-5 inches thick) with a moderate firmness is typically ideal. Contoured memory foam pillows can also be a good choice since they cradle the neck and help maintain alignment.

Because sleeping on your stomach can strain the neck and spine, a thinner, softer pillow is usually best to minimize the stress on your spine. Some stomach sleepers even prefer to sleep without a pillow. If you do choose to use one, choose a low-loft pillow (around 2-3 inches thick) that is soft enough to prevent your head from being propped up too high, which could cause neck pain. Consider materials such as down or a soft memory foam.

If you shift between different positions during the night, you will need a versatile pillow that adapts to your movements. A medium-loft pillow with adjustable fill, like shredded memory foam or down alternatives, can be a great solution. This type of pillow can be molded to suit the position you're in - whether it's on your side, back, or stomach.

One thing to also consider when purchasing a new pillow is if you have allergies or other sensitivities. Hypoallergenic pillows filled with latex or down alternatives would be a great choice. In addition, if you tend to overheat during the night, look for pillows with cooling properties, such as a gel-infused memory foam or breathable materials like latex.

Remember that pillows don't last forever. On average, you should replace them every 1-2 years because over time, they lose their ability to provide proper support. Choosing the right pillow tailored to how you sleep can make a significant difference in your comfort and overall sleep quality, as well as your overall health.