A good pillow is key to a good night’s sleep. Having the right pillow will help you keep proper sleeping posture throughout the night. The wrong pillow can be a big contributing factor to neck pain, shoulder pain, headaches.

Just like with your mattress, comfort and support are both important in selecting the right pillow. The best pillow for you is one that feels comfortable to rest your head on, and supports your head, neck, and shoulders. Pillows should be replaced every 18 months to 3 years depending on the type. That might seem like a short life span, but you’re using it every single day for 7-8 hours! Pillows made out of natural materials tend to last longer than synthetic and, of course, higher quality pillows last longer.

Do I Need a New Pillow?

If you are experiencing consistent neck or shoulder pain and/or headaches, try a new pillow and see if it helps. Additionally, if you do a lot of fluffing, folding, mashing, or otherwise manipulating your pillow to try to get comfortable, it’s time to try something new! If you’re not sure, try these two tests:

Test #1: Sight and Smell Test

Take your pillowcase off and inspect the pillow. Is it stained? Torn? Smelly? Lumpy or lopsided? Time for a new one! Pillows naturally absorb sweat, drool, dead skin cells and more (trust us, you don’t want to know). If it seems in good condition, move on to the next test.

Test #2: Fold Test

Fold your pillow in half. If it just lies there folded instead of springing back, it’s a dead pillow. Give your pillow a nice eulogy for all of the hours it has put in supporting you, and then get shopping for a new one!

If your pillow passes both of these tests, but you are waking up with neck and shoulder pain, wake up congested, or have had your pillow for more than 3 years — it’s still time for a new pillow.

Choosing a Pillow

Sleeping position

Most of us move at least a little during the night, but generally speaking here are some pillow guidelines based on sleeping position:

• Side sleepers: Might want a firmer, thicker pillow. Ideally your pillow should be as thick as the distance between your neck and your outer shoulder.

• Back sleepers: Might want a thinner or softer pillow so that the head and neck remain relaxed and neutral. It’s still important to have good support under the head, so if you go for a thinner style pillow ensure it is firm enough to retain it’s shape and if you choose a softer pillow pick a thicker one to account for the pillow becoming compacted under your head.

• Stomach sleepers: Might want a soft, thin pillow or even no pillow at all under the head. Adding a pillow under the pelvis may help prevent back pain, if you’re a stomach sleeper. If possible, try to sleep on your side or back to take some pressure off your spine.

Here’s our favorite pillow for back and/or side sleepers. It might look a little weird, but this pillow provides the perfect support and height for either position throughout the night. With this pillow you can feel free to move as is comfortable for you and always get the support your body needs!

Mattress + Pillow Compatibility

Your mattress and pillow work together to support you all night while you sleep — it’s important to set them up for a successful partnership. If your mattress is firmer, you can go with a softer pillow; the mattress will help support the pillow and your head, while the pillow will provide softness and comfort. If your mattress is on the softer side, choose a firmer pillow for more support.

Ask our chiropractors or acupuncturist about the right type of pillow for you!

P.S. Pillows are on sale $5 off at Equilibrium through the end of April!