How to Choose the Best Pillow
There are a LOT of factors that go into choosing the best pillow.
Do you sleep on your side, your back or your stomach?
Are you big or small?
Do you flip-flop in bed or sleep like a log?
Do you run hot or cold?
And that’s just the tip of the iceberg. To unravel all of the combinations & permutations of choosing the best pillow for YOU, I spoke with Alex Savy, CEO of Sleeping Ocean and a certified sleep science coach. Alex knows his stuff and is here to help us all choose the best pillow to fit our own personal sleep profiles.
Douglas Robb - Interior Design Toronto: This much I already know...to give you a great night’s sleep, a pillow has to keep your head, neck, and spine, all in neutral alignment, and support the natural curvature of your spine. Can you explain how a pillow can achieve this?
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean: It’s quite simple, really. Your pillow has to keep your head elevated just enough to fall into that alignment. Not tilted or bent too much, but on approximately the same level with the neck and the back. Of course, to achieve that, a good pillow has to be thick enough for your sleep position. It also should be able to fill in the natural neck curve (also known as the cervical curve), especially if you sleep on your back.
Mayo Clinic
Douglas Robb - Interior Design Toronto: Can you explain neutral alignment? How are the head, neck & spine supposed to be aligned?
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean: Neutral spinal alignment is when the natural curves of your spine are in their normal, healthy position. They include lumbar (lower), thoracic (middle), and cervical (neck) curves, as presented in the picture above.
When these three curves of the spine are in a neutral alignment, your body maintains a relatively straight line (1), starting from the head and all the way down to the feet.
Douglas Robb - Interior Design Toronto: How can a good pillow promote neutral head, neck & spine alignment?
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean: A proper pillow will position your head in such a way that could help maintain the proper alignment of the cervical curve of the spine (the neck), which, consequently, will aid healthy alignment of the rest of the spine.
Douglas Robb - Interior Design Toronto: How can a bad pillow ruin neutral head, neck & spine alignment?
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean: If you sleep on a pillow that isn’t suited for your preferred position or body type, it won’t be likely to keep your head in the position needed to maintain a neutral neck curve and a healthy alignment.
For instance, if your pillow is too tall, it will lift your head too much, creating an awkward bend in the neck and causing it to flex throughout the night (2)
Or, if the pillow is too thin for you, your head will kind of hang down, curving the neck and putting a strain on it
And as for body types, let’s say you’re a heavier individual who would apply more pressure to the pillow. If it’s too soft, it won’t be able to support your head.
Or, if you’re a petite user, your weight might not be enough to compress the pillow (if it’s too firm), so you may end up sleeping with your head being elevated too much.
Douglas Robb - Interior Design Toronto: What are the aspects of a pillow that can impact neutral head, neck & spine alignment?
I am looking for info on pillow shape, pillow height/thickness, pillow density, pillow size, pillow material, how it conforms to pressure or ANY other technical aspects of pillow design that can help or hurt neutral alignment?
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean: Mostly it has to do with the pillow’s loft (height) and firmness. For proper spinal alignment, you need to pick an appropriate firmness level (as it will determine how supportive the pillow is going to be) and a suitable height (so that the pillow could keep your head aligned with the rest of the spine).
Douglas Robb - Interior Design Toronto: How does sleeping position (back, side, stomach) impact neutral head, neck & spine alignment?
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean: Your preferred sleep position would determine the way your head, neck, and back rest during the night. That’s why it can directly affect your sleeping posture (3).
The healthiest sleep position is considered to be on one’s back, as it creates optimal conditions for neutral spinal alignment.
Sleeping on your side can also help you keep your head, neck, and back aligned, but only if you use a suitable pillow and sleep on a proper mattress (as you should also pick a certain mattress firmness for each position).
As for stomach sleeping, this position often puts too much strain on one’s neck, as you have to turn your head to the side and keep your neck twisted during the night. That’s why sleeping on one’s stomach is usually considered the least healthy option for proper spinal alignment.
Douglas Robb - Interior Design Toronto: FYI…if you’re a combination sleeper, Alex has a great article on his blog. Check it out.
Douglas Robb - Interior Design Toronto: Are pillows designed for different sleeping positions?
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean: Some manufacturers do take an extra step and design pillows targeting specific sleep positions. However, in most cases, you will have to navigate the market yourself to find what would work for your specific sleep position and preferences.
Douglas Robb - Interior Design Toronto: Please explain the technical aspects of pillows designed for different sleeping positions? I am looking for info on pillow shape, pillow height/thickness, pillow density, pillow size, pillow material, how it conforms to pressure or ANY other technical aspects of pillow design that can help or hurt neutral alignment?
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean:
Pillows for stomach sleepers are typically thinner and softer (to avoid elevating the head and creating an unhealthy curve in the cervical spine).
Among pillows for back sleepers, there are plenty of models featuring the so-called cervical roll in the neck section. It is meant to fill in that natural curve and provide additional support for the neck. Such pillows are often called cervical or orthopedic.
Most pillows for side sleepers have a firmer feel and tend to be loftier than others. And that’s exactly what side sleepers need: enough of a loft to fill in all that space between their head, neck, and the surface of the mattress.
Of course, there are also pillows suited for neck or shoulder pain sufferers. Such models typically use conforming materials. They work to relieve tension build-up, which often helps alleviate the pain. Many pillows suited for shoulder pain have an adjustable design so that users could change the loft to find the comfiest position for their sore shoulders. You can read more about what makes such pillows great for pain sufferers here.
Douglas Robb - Interior Design Toronto: Do different pillow materials last longer than others?
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean: Yes.
Latex pillows usually have the longest lifespan.
Feather and down pillows can also last for a long time, but they can flatten relatively fast and thus, require regular fluffing.
Quality memory foam pillows also have an above-average lifespan.
If we’re talking about pillows that won’t serve you for too long, they include low-density polyfoam and polyester (also known as poly-fiber) pillows.
I would also recommend paying attention to the pillow cover. The fabric used for the shell can also affect your pillow’s lifespan and performance. If your budget allows for it, give your preference to models using natural fabrics such as cotton, linen, bamboo, etc. They tend to last longer than synthetic fabrics and blends. Plus, natural fabrics are among this year’s trends.
Douglas Robb - Interior Design Toronto: Do different pillows & pillow materials cost more than others? Give examples of high end pillows & pillow materials, low-end pillows & pillow materials. Do we get what we pay for? Are expensive pillows always better than value pillows?
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean: Yes, some pillows cost more than others, and it has a lot to do with their durability and quality. As I’ve said before, latex, down/feather, and high-density memory foam pillows are among the most durable ones, and that’s why they belong to the pricier category. Pillows that use cooling components for enhanced comfort also tend to be more costly. Cervical pillows may also cost more due to their special shape meant to aid proper support and alignment.
Among the cheapest pillows, you can find models that use synthetic filling such as polyester fibers. They are often meant to mimic the feel of down, and if made well, can deliver proper support for healthy spinal alignment. However, such pillows tend to create lumps or flatten rather quickly. That’s why they cost less – you will have to change them for new ones more often.
Douglas Robb - Interior Design Toronto: Are there other technical aspects of pillows that help with sleep? Cooling pillow material, moisture-wicking, breathability, allergens, anything else???
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean: There are a few other factors one might want to consider when shopping for a pillow. They include:
Breathability, which is one of those aspects that can make a huge difference when it comes to comfort. A breathable pillow will help you remain temperature-neutral when sleeping, which is especially important for those users who often overheat during the night. If you belong to that list, you might want to avoid solid foam pillows.
Potential allergens are also a crucial aspect, as no one wants to wake up with itchy eyes and irritated throat. If you are prone to allergies, look for pillows that were specially treated to prevent the build-up of potential allergens. Keep in mind that down and feathers create probably the best environment for dust mites. And don’t forget to wash the pillow cover regularly (if it’s removable). You might also wash the pillow if the material allows for it (check the specifications on the tag).
Size. If you tend to toss and turn during sleep, a Standard pillow might not be enough for you. In this case, you can consider a Queen or a King pillow, each of which offers extra room on both sides.
Douglas Robb - Interior Design Toronto: Have environmental concerns and/or sustainability become a factor in pillow design?
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean: Yes, to some extent. There aren’t too many companies making pillows sustainably, but more and more manufacturers are becoming concerned with the issue. Such labels as “natural” and “organic” appear more often on the market, but to find out whether the claims are true, you need to look for safety certifications. GreenGuard and GOTs are a good example of those.
Douglas Robb - Interior Design Toronto: Has social justice concerns become a factor in pillow design? Ex. Are workers in pillow making workplaces treated well by their employers?
Alex Savy - Certified Sleep Science Coach & CEO of SleepingOcean: Many manufacturers prefer making their product out of the country (as labor is cheaper there), so sadly, we can’t be 100% sure if the pillows we buy are made by people working in normal and fair conditions.
References:
Kristeen Cherney (October 14, 2019). How to Tell If Your Spine Is Misaligned, and What to Do About It.
Harvard Medical School (Harvard Health Publishing) (June 2012). Say “good night” to neck pain.
UCLA Ergonomics (n.d.). Sleeping Posture.
About Alex Savy
Alex Savy is the Founder and CEO of SleepingOcean and a few other websites focusing on sleep and all things related. Struggling with sleep in the past himself, Alex obtained training as a Sleep Science Coach and now tries to help others sleep better. Alex reviews sleep products in detail and shares effective tips on how to make the best choice for the best sleep.
EMAIL: alex@sleepingocean.com
WEBSITE: www.sleepingocean.com
Facebook: @SleepingOcean-103650724523495
Twitter: @sleepingoceanco
Youtube: @channel/UCj2Q2LH8O0ch54NUrHQS93A