Our guide to choosing and caring for your pillow

Most people wonder how to choose the right pillow. But with an abundance of choices out there, we don’t blame you if you’ve put off replacing it - it can be overwhelming. There are so many factors which determine the quality of your sleep, and an important one is the quality and suitability of your pillow.

It makes sense to invest in a good pillow. We spend (hopefully) around eight hours a day with our head resting on it! Of course, there is no universal answer as to what the best pillow is. Everyone has different preferences and needs varying amounts of support to promote good posture. 

To understand how to choose and care for your pillow, we first need to consider why it’s important to have a good one in the first place. 

Why is it important to choose the right pillow?

Having a suitable pillow is not only important for your general comfort, but for supporting your head, neck, shoulders, hips and spine. When you have a suitable pillow, you alleviate pressure from many areas of the body including the back, neck and shoulders - areas people usually complain about having pain. 

Pillows are largely responsible for keeping the upper body aligned during sleep. Helping the spine rest comfortably is very important, and it’s possible that having the right pillow for you may help alleviate tension throughout your body and allow you to have a more restorative sleep.  

Choosing the right pillow 

We all sleep a little differently. Some of us like to lay on our back and sprawl across each square centimeter of the bed, others prefer to curl up on their side. When it comes to selecting the right pillow, you’ll find that much of your answer will come from the position in which you sleep. Let’s see which are best suited to each sleeping position. 

You sleep on your stomach

If you prefer sleeping on your stomach you’ll want a relatively flat pillow, this is because you’ll have support for your head, but won’t put excess pressure on your neck or spine by propping it up. Generally speaking, synthetic, feather and wool-fibre pillows are available in flat options. 

You sleep on your side 

All the side sleepers should probably select a pillow that is firm. On your side you’ll need to ensure your neck and spine stay aligned, and a firm pillow ensures you get this support consistently throughout the night. Latex or memory foam type pillows are often the best choice. 

You sleep on your back 

A pillow which is medium loft and firmness is usually best if you sleep on your back. This type of pillow will keep your head, neck and spine aligned while you sleep. It’s common for back sleepers to choose a foam pillow which will provide widespread support for the head neck and shoulders.  

Combination 

Maybe you toss and turn, or maybe you’re a sleep lover and to you no one position is best. If you sleep in a number of positions, a soft or medium pillow is best. Pillows made of many materials fit this bill, so you’ll want to explore your options in person and get a feel for what’s best for you. 

Synthetic vs natural pillows: Which is best? 

Size, style, fill, density… the list goes on - who knew picking a pillow could be so difficult? When it comes to which is best, there really is no definitive answer. Both synthetic and natural pillows come in high and low quality variants. Some people prefer the more supportive feel that a synthetic pillow provides, others prefer natural pillows which tend to shift naturally with you as you sleep. The choice is yours. 

Why should you care for your pillow? 

We wash our sheets and pillow cases regularly, but many don’t think about cleaning their pillows and mattresses. People don’t realise, but pillows can be home to sweat, dirt, oils, saliva, bacteria, mold and more! I bet I've got your attention now. It’s a good idea to clean your pillow two to four times a year, depending on which kind it is. 

How to care for your pillow 

To keep all those unwanted things out and away from your pillow, we’ll give you a quick rundown to care for your pillow. Here’s how to keep your pillow fresh and ready for a good night’s sleep. 

Generally speaking, most styles are machine washable, however some are dry-clean only. The best way to know for sure is to check the content or care tag on your pillow. This should provide step by step instructions specific to the kind of pillow you have. Here’s a general care guide should you not have specific instructions. 

1. Air your pillow 

You can give your pillow a daily fluffing to ensure it retains its shape. This will also remove light dust. Every few months, it’s also a good idea to hang your pillows outside (ideally on a sunny or breezy day) to let them air. 

2. Wash it 

Provided your pillow isn’t dry clean only, you should wash it at least two to four times a year. Most pillows are machine washable, however some varieties including memory foam and latex aren’t. For pillows which can’t be easily washed, you should consider a pillow protector in addition to a pillowcase to keep it clean.  

3. Dry it 

Pillows take a long time to dry - so factor this in! Ensure your pillow is dry all the way through before using it. If it’s left damp on the inside, you’ll risk mildew. You can dry pillows in a dryer or out in the sun, whichever option is available to you.

If you’re experiencing persistent disruptions to your sleep, consult with a pharmacist or trusted medical professional to discuss possible solutions.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.