How do I choose the perfect pillow?

A pillow plays a crucial role when it comes to sleep quality. In addition to your bed, mattress and duvet, the right choice of pillow is essential to sleeping well.

A good pillow contributes to a healthy sleeping posture, prevents neck and shoulder complaints, and is of great importance for a good night’s rest. But how do you choose the right pillow? Which pillow suits your sleeping position, what exactly is an ergonomic pillow, and how do you test it in the shop? In this article, we answer those questions.

How do you choose the right pillow?

There are a number of things it is best to consider when choosing the perfect pillow:

• Sleeping position: side sleeper, back sleeper, or stomach sleeper? Look primarily at the position in which you prefer to fall asleep. Don’t fixate on it too much, as you move during your sleep and unconsciously adopt different positions. A good pillow supports your head and neck in every sleeping position.
• Body weight and build: the larger your build, the firmer your pillow can be. Your shoulder width also determines how high your pillow should be.
• Physical complaints: do you suffer from back or neck pain? A pillow that keeps your neck and spine in a straight line can help reduce pain and stiffness in the neck and shoulders. Pay close attention to the height: a pillow that is too high overextends your neck, while one that is too low puts extra pressure on your shoulder joint.
• Material: do you suffer from allergies? Then choose a fully washable variant. Do you get hot quickly? Then opt for well-ventilated and heat-regulating filling materials.

Which pillow suits your sleeping position?

The thickness and firmness you choose depend mainly on the position in which you fall asleep. Once asleep, you turn about 30 to 40 times a night. That is normal and good for your blood circulation and joints. Do you toss and turn much more? Then a mattress that is too firm or a poor pillow could be the cause.

• Back sleeper: your head should not be higher or lower than your spine. This means your chin is not on your chest and does not tilt backwards. A pillow of medium thickness usually suffices, thinner than for a side sleeper. A pillow that is slightly curved at the bottom or has a neck support allows your shoulders to fit well.
• Side sleeper: you need a thicker and firmer pillow that fills the space between your shoulder and your head. Exactly how thick depends on your shoulder width and your mattress. The rule: when you lie on your side, your neck vertebrae and your spine should form a straight line. (This rule does not apply if you have a lateral curvature of the spine or scoliosis.)
• Stomach sleeper: of all positions, lying on your stomach is the least recommended because your neck is twisted. Still a persistent stomach sleeper? Then choose a thin and soft pillow, or sleep without one. Sleeping on your stomach often has a cause in your mattress: a mattress that is too firm, or conversely, a sagging mattress in which you ‘hang’, leading to lower back pain.

The interplay between the bed base and mattress also plays an important role. Together they provide the support and comfort that suits you, and your pillow follows that combination. It is therefore best to choose your pillow at the same time you buy a new bed.

Hard or soft pillow? Consider your weight and your mattress

In addition to your sleeping position, your body weight and your mattress play a role. Are you light and do you sleep on a hard, thick pillow? Then your head is too high. Do you have a sturdy build and a soft, thin pillow? Then your head sinks too much. In both cases, your neck is not in a straight line with your spine. Remember: the larger the body build, the firmer the pillow.

And your mattress? The softer your mattress, the deeper your shoulder sinks and the lower your pillow can be. On a firm mattress, your shoulder remains higher, and as a side sleeper, you need a higher pillow. The best pillow for your partner or best friend is therefore not necessarily the best pillow for you. Want to know more about the firmness of your mattress? Read should a mattress be hard or soft?

What is an ergonomic pillow?

An ergonomic pillow is designed to support the natural line of your neck and spine during sleep. This can help prevent neck and back complaints and restless sleep. Ergonomic doesn’t necessarily mean a special shape: a regular pillow with the right height and firmness can also be ergonomic for you. However, there are various shapes that offer extra support:

• Point pillow (classic shape): the four corners taper to a point. Often filled with down, fibre balls, or microfibre and suitable for every type of sleeper.
• Box pillow: has a raised edge at the sides. Your shoulders fit better and your neck and head are well supported. Less suitable for pronounced stomach sleepers.
• Neck support pillow: has an extra firm edge or neck roll at the bottom, often a separately stitched ‘bar’ in foam or latex, with a regular pillow section above it. Interesting if you have shoulder or neck complaints. That neck support must fit ‘like a glove’ in the space between your head and your shoulders. Some models have chambers with a zip, so you can remove filling.
• Contour pillow: pillows in memory foam, gel, or latex in an anatomical shape, for example with a thicker wave under your neck and a thinner one for your head, or with a moon or sickle-shaped edge so your shoulders fit better.

Types of fillings

Pillows roughly come in four variants. Which filling you choose is largely personal preference, but they do differ in maintenance, price, and warmth:

Type of pillow	Washable	Price	Suitable for
Vegetable	Sometimes	average	All types of sleepers
Synthetic	Yes	often lower	All types of sleepers
Shape cushion	No	often a little higher	Back sleepers and side sleepers
Animal (down)	Yes	often a little higher	All types of sleepers

Plant-based fillings

The filling of these pillows consists of natural materials of plant origin. Think of fibres from eucalyptus (such as Lyocell, brand name Tencel®), coconut, or kapok. Bamboo and cotton are also options. These fillings often perform well in terms of temperature and moisture regulation. Not all fibres are easily washable, so we recommend a pillow protector anyway.

Synthetic fillings

These pillows are filled with synthetic fibres, often polyester. This makes them a cheaper alternative to down or natural pillows. They are lightweight, easy to maintain, and often highly recyclable. Synthetic pillows adapt to the shape of your head but are more resilient than down. Usually, the ticking has a zip so you can remove filling: this makes it easy to create a thinner pillow at home, even for stomach sleepers.

Not all fibres are cheap: there are also branded fibres, such as Comforel®, Allerban®, or Dacron®. These originally come from DuPont, now Advansa. Thinsulate™ by 3M is also a well-known branded fibre that focuses on climate control.

Contour pillows in foam, latex, or gel

Contour pillows have a fixed shape and are made of memory foam, HR foam, latex, or gel. Memory foam reacts slowly to pressure and deforms under the influence of heat, so it adapts to the shape of your head and neck. It insulates a bit more and therefore feels warm more quickly: an advantage if you get cold easily. Latex consists of natural or synthetic rubber, provides good support, and lasts a long time. Is temperature important to you? Then consider a gel pillow, but ensure a sufficiently thick gel layer, otherwise the cooling effect quickly disappears.

Contour pillows exist in various thicknesses. This allows you to choose one that fits your shoulder width and the firmness of your mattress, so your head lies in a straight line with your spine.

Animal-based fillings

Think of down and feathers, wool, and other animal hair. Down pillows are filled with a mix of soft down and feathers from ducks or geese. They are soft and comfortable, and you can shake them into the shape you like so that the head and neck fit nicely. Do check carefully if the pillow offers the right support: you cannot easily adjust that after purchase. Are you allergic to dust mites? Then choose a pillow that can be washed at 60 °C, or down with an allergy-friendly label and a mite-proof ticking.

Wool pillows exist in many variants: wool from sheep, goats, or camels. Wool contains lanolin, which has a natural antibacterial effect, and regulates moisture and heat very well. Ideal if you perspire quickly. You can read more about the pros and cons of each filling in which pillow filling is the best?

How to test a pillow in the shop

The best way to find the right pillow is to try out different ones. Go to a bed shop: sleep specialists often have a wide range to test. Don’t just lie down on the first bed you see, but on a bed and mattress that are as similar as possible to yours at home. Lie there long enough, in the position in which you fall asleep.

Take your partner or a friend along to watch. If you lie on your side, your cervical spine should form a straight line with the rest of your back. If you lie on your back, your chin should not be too high or too low relative to your chest. If you are lying correctly, you will feel the relaxation in your neck and shoulders. Additionally, pay attention to:

• Height: this is the sum of two things: the firmness of your mattress and bed base, and your shoulder width.
• Firmness: firm or soft is partly personal preference, as long as your neck is straight.
• Shape: classic, box, neck support, or contour pillow.
• Material and breathability: what feels comfortable, and do you stay cool enough on it?
• Allergy-friendly and maintenance: can the pillow go in the washing machine, and at what temperature?

Do you have constant neck pain, persistent back pain, or do you suspect sleep apnoea? Then ask your GP or physiotherapist for advice. They can help you choose a pillow that suits your complaints.

How do you maintain a pillow?

The better you maintain your pillow, the longer it lasts and the more hygienic it remains:

• Use a pillow protector under your pillowcase. You can often wash this, and it protects your pillow against saliva, sweat, and makeup residue.
• Wash your pillow regularly if possible, to get rid of dust, bacteria, and dust mites. Always follow the laundry label.
• Air your pillow preferably daily, and if possible, let it air outside once a week. If your pillow cannot be washed, air it extra often.

Replace your pillow every 2 to 3 years. If your pillow hangs limp over your hand and all support has vanished, replace it immediately. Also read: how often should you replace a pillow?

Conclusion

Your pillow has a major influence on your sleep quality. A good pillow contributes to a good night’s rest and prevents complaints such as a stiff neck and shoulders. When choosing, take into account your falling-asleep position, your body weight, your mattress, any complaints, and the filling material. And test it, preferably on a bed that resembles yours.

Found the perfect pillow? Great! Wash it if possible, air it regularly, and use a pillow protector, and you will enjoy it for a long time.

Read also: the right height for your pillow, sleeping with or without a pillow, cool pillows, the best pillow for summer and the history of the pillow.

How do you choose the perfect pillow? Frequently Asked Questions