How To Sleep Better: 5 Top Tips On How To Choose The Perfect Pillow

Co-written Featured Partner Post

Sleeping on an inadequate pillow is one of the most common reasons for broken, uncomfortable and unregulated sleep. As a sleeping support aid for your head and back, the right pillow shouldn’t give you any pain or stiffness during the night or upon waking. In fact, the correct pillow should allow your neck muscles to rest (rather than be stretched) and maintain your spinal alignment, allowing you to breathe easily for a soothing, supportive night’s sleep.

Yet, with so many pillow options available, it can be difficult to choose the right pillow for you. With that in mind, here are 5 important things that you should consider when purchasing a new pillow for a better night’s sleep.

Consider Your Sleeping Position

Your sleeping position is one of the crucial factors to consider when buying a pillow. The best pillows promote proper alignment of your head, neck and spine, regardless of your sleeping position.

If you sleep on your back, a medium-firm pillow is your best option to deliver proper support for your neck that won’t tilt your head backwards or forwards too far.
If you sleep on your side, choose a firmer pillow to help maintain alignment and ease pressure on your shoulder.
If you sleep on your stomach, you must get a soft, flat pillow. That way, you won’t strain your neck or back during sleep.

Pick Your Pillow Material

There are many pillow material options available, each with its own benefits and drawbacks. It’s essential to consider the pros and cons of each material so that you can make the right pillow choice for you.

Memory foam is one of the most popular materials for pillows. The benefit of using memory foam pillows is that they conform to your head and neck shape to deliver customised pressure relief and support, making them the ideal choice of material for anyone suffering chronic neck or back pain. The downside of memory foam pillows is that the material retains heat, which isn’t recommended for hot sleepers.

If you want a soft and fluffy pillow, choose one made from down materials. One of the main advantages of down pillows is the luxurious sleeping experience. Down materials are also breathable, so these pillows are ideal for hot sleepers. The disadvantage of down pillows is that they are expensive, while they are also not recommended for those with allergies.

A synthetic pillow is your next option. Synthetic pillows are a budget-friendly alternative to memory foam and down pillows and they are also hypoallergenic, making them a good choice for those suffering from allergies. However, as the cheaper option, these pillows are not known for their durability.

If you are still unsure of the right pillow material for you, look to retailers who sell a range of wholesale pillows from reputable pillow manufacturers so that you can compare and contrast all of the options in one place.

Think About Your Unique Requirements

Do you wake up in the night overly hot or cold, regardless of the room temperature? Do you suffer from sleep apnea or snore during your sleep? If so, these factors should be considered when choosing a new pillow.

If you are a warm sleeper who is prone to perspiring during the night, select a pillow constructed from a breathable material that will resist a build-up of warm air that will disturb your sleep pattern. Pillows made from natural fibres (such as cotton and bamboo) will allow for greater air circulation for a cooler sleeping experience.

For heavy snorers, look towards pillows that elevate your head and neck to facilitate clearer breathing.

What Are Your Existing Issues With Your Current Pillow?

If you find yourself tossing and turning in the night, never able to get comfortable, consider what it is about your existing pillow that is not providing the support that you need. Back pain is often the result of your pillow being too low or too high; if your existing pillow is quite flat, try a design that is more plumped out (and vice versa). Stiffness is often the result of muscles being stretched for too long, so you may want to look for a pillow that is specifically designed to support neck tension. Also, think about how long you have had your existing pillow; inexpensive, synthetic pillows should be changed every six months, while good-quality pillows should be replaced every two years (at the latest), so the issue may be that your current pillow is just past its prime.

Consider an Anti-Allergy Pillow

You may not think that you suffer from allergies, but if you are feeling the negative impacts of regularly disturbed sleep, you may want to consider reducing your exposure to allergens to see if that makes a difference. Look to invest in pillows made from hypoallergenic materials which are resistant to dust mites, mould and pet hairs. Hypoallergenic, anti-allergy pillows feature a tight weave that ensures that allergens cannot penetrate the pillow material. While anti-allergy pillows can reduce allergen exposure, they won’t necessarily eliminate them, so it’s still essential to properly clean and maintain your bedroom and wash your bedding weekly.

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