Tips for choosing the right pillow

One question I am asked regularly is “How can I tell if I am using the right pillow?” Having the right pillow is extremely important for anyone who suffers from headaches, neck or back pain and can drastically improve the quality of your sleep.

If you are waking up with a sore neck or a headache it is a pretty good indicator that you may not have the correct pillow.

Below I have comprised an easy checklist to help you make sure that you are choosing the right pillow for you.

The most important thing to look for when you are searching for a new pillow is proper support. Generally whichever position you sleep in; whether you’re a tummy, side or back sleeper your pillow should be able to support your neck in a ‘neutral’ position.

The best way to tell if your neck is in a neutral position is to have someone else check for you. Once you are lying down on your back with the pillow in position get a friend to check your alignment from a side-on view. The most important thing to check is the alignment between the head and the body.

The following checklist should be used to check head and neck alignment:

For back sleepers

Nose position: your nose should be pointing directly to the ceiling. Check that it is not tilting up nor down.

Chin and forehead: your chin and forehead should also be parallel to the ceiling. When looking side-on check that the chin isn’t tilting upwards or down, if the chin is pointing down the pillow is too high and it the chin is pointing upwards the pillow may be too soft.

For side sleepers

Side sleepers generally need a higher and firmer pillow in order to fill the gap between the shoulder and the neck.

Ear position: The ear should be parallel to the ceiling. Again, check that it is not tilting up or down.

For tummy sleepers

People who sleep on their front need a softer pillow so there are no ‘kinks’ in their neck when lying down.

Ear position: Ear should be parallel to the ceiling.

Most importantly the pillow that you choose should be comfortable all throughout the night. When trying a new pillow it can take some time to adjust to so I would suggest to give it a good week before deciding whether it’s the one or not.

If you suffer from headaches, neck or back pain remedial treatment from an experienced therapist can help.

Do you have the right pillow for the way you sleep? Please comment below.

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24 Comments

- - meedee said
  - 09 Jul 2021
    11:37 am
I have a pinched nerve in my neck and im a side sleeper. I need a firm pillow or I end up in pain.

- - mom19782016 said
  - 22 Oct 2020
    2:31 pm
It’s hard for me as I’m a back and side sleeper

- - celebrity said
  - 10 Oct 2020
    10:57 am
Grerat tips. I have a horrible time trying to find the right pillow.

- - mom19782016 said
  - 30 Oct 2016
    1:39 pm
I think I’m all over the place but tend to start off on my side.

- - mom94125 said
  - 12 Sep 2016
    1:42 pm
these are great tips. i am a side sleeper but i should sleep on my back to avoid wrinkles

- - ella12 said
  - 17 Aug 2016
    4:06 pm
Thank you for the tips, I am a back and side sleeper.

- - Melissa89 said
  - 19 Jul 2016
    7:03 am
My partner and I actually swapped pillows as we liked each others better lol. I think it is time I get a new one though. I am a side sleeper and we recently upgraded our bed to a very firm latex one as my partner has a horribly bad back and I am finding that my pillow isn’t giving me enough support.

- - cherz said
  - 04 Jul 2016
    11:08 am
Sorry to sound rude but this is absolutely no help! I start to fall asleep on my back but must have my head turned to the side. I also turn onto my side and have been known to sleep a small amount of time on my tummy. Do you have a pillow for this?
- mom19782016 replied
  
  27 Dec 2020 , 8:46 pm
  I’m the same and it’s really difficult to find a good pillow!
- - mom71820 said
  - 03 Jul 2016
    9:05 am
Great tips thanks, but what if you’re all of the above? ????

- - june11 said
  - 02 Jul 2016
    3:37 pm
You can buy pillows designed specifically for the way you sleep. I sleep on my side and bought pillows designed for that. I sleepover at one place a lot so I keep one there so I don’t have to take a pillow with me. I now sleep much better amd have less neck, back and head discomfort. If you are prone to allergies you may want to avoid “down” pillows. They contain feathers which release a lot of dust. very fine feather “fibres” which trigger hayfever and asthma for some. Even Target’s own brand pillows are very good quality if you get the right one suitable for you. They would be made by one of the big pillow makers anyway. I bought one of each and can’t tell the difference.

- - nealsq said
  - 01 Jul 2016
    8:23 pm
I hate looking for a new pillow, I end up buying a new one every week until i find the right one

- - mom19782016 said
  - 16 Jun 2016
    5:38 pm
Where does one get a firm, high pillow? I find it hard to get the pillows right for me.

- - mom134803 said
  - 07 Jun 2016
    3:12 am
Tricky to find the right pillow. I have regularly neck and back pain and know it has to do with the pillow. Thing is I fall asleep on my side but turn on my back in my sleep, roll on my side again and then on my back again etc.

- - mom111362 said
  - 06 Jun 2016
    12:39 am
I’m getting a sore neck, ive got a latex pillow, about 2 yrs old, still feels ok so not sure

- - caitlinplummer said
  - 05 Jun 2016
    10:28 pm
I couldn\’t agree more! The wrong type of pillow is often the culprit of ongoing headaches and neck pain! x

- - mom140193 said
  - 05 Jun 2016
    8:39 pm
The older I get, the more important a good pillow is! I didn’t used to notice until I slept badly on the wrong type of pillow and ended up with a horribly sore neck and headaches. It’s amazing the difference a pillow makes to sleep – something we often don’t think about until an article like this.

- - mom101628 said
  - 05 Jun 2016
    8:26 pm
I’m a side and back sleeper, so find it difficult to get the correct pillow.

- - mom#1 said
  - 05 Jun 2016
    7:44 pm
I could’ve used these tips ages ago when I was trying to find the right pillow. It took me months. I now sleep on a memory foam pillow and it is amazing. Worth every penny.

- - mom90758 said
  - 05 Jun 2016
    6:42 pm
I love sleeping on my side and I think my pillow is the right one.

- - BellaB said
  - 05 Jun 2016
    2:29 pm
I’ve never really given thought to this.