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Guide to the Perfect Pillow

Guide to the Perfect Pillow

The first pillows were simply wooden or rock headrests that supported the neck in Egypt and helped to not smudge tribal body paint in Africa and later to not ruin fancy hairdos in North America and England. Additionally, there is a health benefit in having the neck elevated to allow air flow and keep the body cooler. The Chinese developed a ceramic pillow that was able to be filled with hot or cold water depending on the time of year.1 The idea behind all pillows has always been that, regardless of an individual’s sleep position, the spine, neck and head are all aligned.

The first step in choosing your perfect pillow is determining how you typically sleep. Most people are back sleepers, side sleepers or stomach sleepers. Each of these positions has different benefits and requires specific pillows to adjust the head for the best and most restful sleep.

  • Back sleepers typically need a pillow thin enough to not push the head and neck too far forward. Sleeping on one’s back with a contoured or “s-shaped” pillow is the most ideal sleep position due to back and neck support, reducing acid reflux and helping to prevent wrinkles. 2
  • Side sleepers will require a thicker, firmer pillow to prevent the spine from dipping down as there is a further distance from the neck to the mattress in the side sleeping position. Side sleeping is not as ideal as sleeping on one’s back; however, it will help with snoring that is at its worst when sleeping on the back. Also, sleeping in this position is the recommended position for pregnant women as sleeping on the back puts all the fetal weight on a major blood vessel.1
  • Stomach sleeping is discouraged by experts because it pushes the neck backwards and forces individuals to have to keep their heads turned in one direction for hours at a time. Because of this, experts recommend a very thin pillow or no pillow at all. Again, the goal is to keep the spine, neck and head aligned. Although this position is not ideal for the spine, it opens up the airways making snoring less likely. 2

Stuffing Material

  • Memory foam pillows will offer the same benefits a memory foam mattress will such as alleviating pressure points and adding support; however, the pillows do not allow you to adjust the pillow to each individual’s desired shape and thickness.2
  • Natural-fill pillows (feather and down) are still very popular because of their “customizable” properties. An individual can warp the pillow to fit their needs and are typically very soft. These pillows typically last longer than synthetic pillows.3
  • Latex pillows are great because they are the firmest type of pillow and are not prone to mold and dust mites.2
  • Polyester blend pillows are the cheapest type of pillow but will not stand the test of time and will not give the same support as some more expensive pillows.

Retire Your Pillow

People have the strange need to hang on to pillows long after they are broken. Experts say that individuals should buy a new pillow every 12-18 months to insure that you are getting the most support and comfort out of a pillow, not to mention bacteria and mold that can build up in such a personal item. The easiest way to test if your pillow is still in working condition is to fold the pillow in half or in thirds for a King sized pillow and push all of the air out of the pillow. When letting the pillow go, it should spring back into shape and unfold completely without assistance.3 If it does not, your pillow is broken.


1. Carskadon, Mary A. Encyclopedia of Sleep and Dreaming. New York: Macmillan Pub., 1993.

2. Bouchez, Colette. “The Best Pillow: Foam, Down, Anti-Snoring, Support, Comfort, and More.” WebMD. WebMD. Web. 25 May 2012. <;.

3. Maas, Dr. James B., Megan L. Wherry, David J Axelrod, Barbara R. Hogan, and Jennifer A. Blumin. Power Sleep: The Revolutionary Program That Prepares Your Mind for Peak Performance. New York : Villard, 1998.

25 Comments Post a comment
  1. Good tips…I am going to show my husband this- he has such a tough time “retiring his pillow” I don’t know why he won’t give it up, lol

    January 22, 2013
  2. Very interesting want the Chiromax Pillow!

    January 22, 2013
  3. miriama59 #

    I’m a side-sleeper. This is an interesting article..and after reading about rock pillows I’ll never complain about my pillow again. 🙂 We do replace ours about once a year. Thanks for the information.

    January 22, 2013
  4. msedge2009 #

    i need a new pillow!

    January 22, 2013
  5. I’ve realized and learned some things in this article, such as the fact that I used to be a side sleeper who is now a reformed back sleeper….so I’m using the wrong pillow! Thanks for an excellent article.

    January 22, 2013
  6. i want an awesome pillow

    January 22, 2013
  7. I am one of those bad stomach sleepers……thanks for the advice on what kind of pillow to use if you do sleep on your stomach.

    January 22, 2013
  8. Great article and now I know what I am doing wrong as far as a pillow for my side sleeping. Thanks for the information!

    January 22, 2013
  9. Im totally guilty of holding onto pillows for way too long!

    January 22, 2013
  10. Ok…I am busted… it’s high time I get some new pillows! 😉 Good info!

    January 22, 2013
  11. I know that I have the wrong pillows – I never sleep

    January 22, 2013
  12. Good information. THanks for sharing

    January 22, 2013
  13. I want my free pillow!

    January 22, 2013
  14. Interesting. Thanks for the practical info!

    January 22, 2013
  15. I have the hardest time finding a pillow. I keep buying pillows at least every six months. I’m mostly a side sleeper but like to sleep towards my stomach some also. Thanks for the tips. Now I know what to look for next time.

    January 22, 2013
  16. Great info! I’ve been a side sleeper since being pregnant with my first child.

    January 22, 2013
  17. Thank you for letting me know there’s an ideal life span on pillows. I never thought about mold and bacteria gathering in there. I’ve been keeping them until they go flat. Yikes!

    January 22, 2013
  18. Love reading your articles! My favorite pillows are the latex ones. Is it really true they are prone to mold and dust mites?! I started using them mainly because I thought they were not prone to those things.

    January 22, 2013
    • Bradley Simons #

      Hello Amy, thanks for the question. Older pillows that use filler material are the ones that are the most susceptible to mold and dust mites. Memory foam and latex are not prone to dust mites, however, memory foam and latex can develop mold if they get soaked and are not completely dried.

      February 22, 2013
  19. I could use some new pillows!

    January 26, 2013
  20. Great information ! We definitely need to retire our pillows !

    January 28, 2013
  21. Who won the pillow? 🙂

    February 1, 2013
    • Bradley Simons #

      Hi Brandi, thanks for checking on that. We always announce the winners in the comments on our posts either on Facebook or Twitter.

      February 22, 2013
  22. bestpillowservices #

    Thank you for letting me i will get more useful info from your post and i like your post

    December 30, 2013
  23. bestpillowservices #

    Due to my wrong pillows i have problems on shoulder but now i will get best information about the pillows how i choose for better

    January 8, 2014

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