\n<\/p>\n
The right pillow\u2014contour or otherwise\u2014is really unique to each individual. \u201cFactors such as sleeping position, shoulder width, history of neck pain, and personal comfort all matter,\u201d says Jackson. \u201cContour pillows can be helpful for certain sleepers, particularly those with chronic neck discomfort, but they are not necessary for everyone. I do recommend that clients trial any pillow changes for at least a week or two to allow for an adjustment period, before determining whether or not the pillow is appropriate for them.\u201d And, for anyone who really wants an individualized pillow, there are always custom options available (similar to a custom insole).<\/p>\n
As for what to look for when choosing the ideal pillow, here are a few factors to consider to help support better rest.<\/p>\n
Sleep Position<\/p>\n
First and foremost, it\u2019s important to identify what type of \u201csleeper\u201d you are: side, back, or stomach. \u201cMatching pillow height and firmness to sleep position improves alignment and comfort,\u201d says Jackson.<\/p>\n
For instance, side sleepers generally need a thicker, firmer pillow to keep the neck aligned with the spine, says Jackson. Whereas back sleepers often benefit from a medium level of support that maintains the natural cervical curve without pushing the head forward. And, lastly, stomach sleepers typically require a very low pillow, or none at all, to prevent excessive neck extension and rotation.<\/p>\n
Height<\/p>\n
Height (also referred to as \u201cloft\u201d) should maintain neutral alignment based on the person\u2019s preferred sleep position. \u201cThe ideal pillow is one that supports neutral alignment, matches the sleeper\u2019s body type and position, and maintains its structure over time,\u201d says Jackson.<\/p>\n
Side sleepers generally need a higher loft, to account for the placement of the shoulder, says Sherry McAllister, DC, chiropractor and author of Adjusted Reality<\/em><\/a>. How do you know if you\u2019re getting enough support as a side sleeper? \u201cNumber one, you\u2019re going to feel your shoulder, and may even feel shoulder discomfort. You may also feel your ear pushing into the pillow because there\u2019s not enough support,\u201d she says, adding that you should take note if you feel pain in the curve of your neck (if that\u2019s the case, this pillow isn\u2019t right for you).<\/p>\n For back sleepers, a medium loft of around four to five inches is generally best, says McAllister. You also want to make sure that you\u2019re comfortable and the pillow isn\u2019t pushing your head forward, \u201cbecause that means you\u2019re going to be stretching all of those ligaments at the back of your neck all night long, and you\u2019re probably going to end up with a mild tension headache or a full-blown headache.\u201d<\/p>\n Material\/Firmness<\/p>\n Another consideration is the material of your pillow. \u201cFirmness should be supportive enough to prevent sinking, but not so firm that it creates pressure points,\u201d says Jackson. \u201cMemory foam and latex provide structured support; adjustable-fill options allow customization.\u201d<\/p>\n In fact, one study suggests that pillow material significantly affected neck fatigue and sleep comfort. \u201cNeck fatigue was less common in people using latex or memory foam material compared to feather and cotton filled,\u201d says Phaff. \u201cMaterials that maintain shape and provide firmer, more consistent neck support may reduce sleep neck and shoulder discomfort.\u201c Durability and breathability also matter: in other words, look for materials that retain shape and promote airflow, to improve long-term comfort.<\/p>\n Shape<\/p>\n