How to Choose the Perfect Pillow

When was the last time you thought about your pillows? If your answer is "a long time ago" or "never," don't worry; you are not alone! We advise many customers who, when thinking about their sleep gear, primarily focus on their mattresses. Mattresses get a lot of attention, and for good reason. Your mattress is the largest and most important financial investment you will make for your sleep. But when it comes to your sleep quality, your pillows are almost as important as your mattress.

If you sleep on a worn-out pillow and scrunch and fold it every night to make it comfortable, it's a sign that it's time for an update. Even if your pillow isn't old and lumpy, it may not be the best choice for your comfort and spinal support.

Gorilla Healthy Orthopedic Sleep Pillow made of Memory Foam

Why Your Pillow Is Important

A good sleeping position is the key to healthy sleep during the night and waking up without pain and stiffness the next morning. Your pillow should support you for a healthy sleeping position. What does this position look like? An upright body, from the knees and hips, through the spine to the chest, shoulders, head, and neck.

If your neck and shoulders are not adequately supported or are supported at an angle that causes twisting, bending, or buckling, this puts your spine and your entire body in an unhealthy position, leading to tension and discomfort in the neck, shoulders, and back, as well as insomnia.

"As with your mattress, both comfort and support are important when choosing the right pillow. The best pillow for you is one on which you can comfortably rest your head, that supports your head, neck, and shoulders, and is tailored to you in conjunction with your mattress."

There are several factors that play a role in choosing a pillow.

When is it time to replace your pillow?

As a general rule, pillows should be replaced after 18 months. Memory foam pillows typically last longer, up to three years. Natural pillows tend to last longer than synthetic pillows. And unfortunately, more expensive pillows do actually last longer than cheaper ones. If you are using a pillow that is five or six years old, you are not getting the support you need - and you are not sleeping as comfortably as you could.

"It may seem like a short lifespan, but think about this: Your pillow is used for an average of about 7-8 hours per night - that's more than 2,500 hours a year! Like your mattress, your pillow is also an investment in quality sleep that reflects in your health."

If you are not sure whether your pillow still has life in it or not, you can perform some simple tests:

First, remove the pillowcase and examine your pillow. Does it have sweat stains? Is it torn? Does it have an odor? These are all signs of a pillow that needs to be replaced. Pillows collect dead skin cells, mold, mildew, and dust mites (as well as their droppings). Over time, up to half of a pillow's weight can be attributed to these small unwelcome organisms, which can trigger allergies, impair breathing during sleep, and emit odors that make it difficult to get a good night's sleep.

If your pillow passes the sight and smell test, it's time to move on to the fold test:

Fold your pillow in half. If it just lies there folded and does not spring back to its original shape, it is a dead pillow (and unfortunately, we do not mean dead organisms inside). For pillows with natural filling, you can perform this test over your arm. Does your pillow hang down over your outstretched arm? Then it is a pillow that has exhausted its lifespan.

Fold synthetic cushions in half and weigh down the top with a weight - a sneaker works well. Remove the weight, and if your cushion does not spring back to its original shape, it is time for a replacement.

Guide to Pillow Selection

Choosing a pillow is a very individual process. When it comes to selecting the right pillow, there really isn't one pillow size, one shape, or one material that fits everyone. The best way to find the right pillow for you is to determine your individual criteria - using the following six elements as a guide - and then follow your instinct, which will tell you what feels the most comfortable and carefree for you.

1. Filling/Fiber

There are a number of filling options for pillows. None of them is the best - all have advantages and disadvantages that you should choose based on your needs and preferences. Let's take a look at the most common types:

down

These pillows are light and soft - if you like to rest your head on something soft at night, you might enjoy a down pillow. Down pillows are usually made from either goose or duck fibers. Goose down tends to be softer than duck down - and more expensive - although there are also differences in softness among goose down. Down pillows are made from various combinations of down, feathers, and other fillings. Note that "pure down" and "pure down pillows" can still contain feathers and other fillings.

Synthetic down and polyester filling

Synthetic down pillows are cheaper than natural, hypoallergenic natural down - and need to be replaced more often. Pillows with polyester filling are a relatively inexpensive pillow choice compared to other types of pillows. They tend to be quite soft, although less soft than down. Over time, they become flatter and generally need to be replaced more often than other types of pillows.

To want

These pillows are naturally hypoallergenic and resistant to mold and dust mites. Wool pillows wick moisture away from the head and neck and can effectively help regulate your temperature while you sleep, keeping you warm in winter and cool in summer. Wool pillows tend to be quite firm. They are also very durable. If you want the benefits of wool without all the firmness, look for alpaca wool instead of cashmere fibers.

Cotton

Similar to wool, cotton pillows are naturally hypoallergenic and resistant to dust mites and mold. Cotton pillows tend to be somewhat flat and firm. Cotton pillows are often a good choice for people with allergies and chemical sensitivities.

Latex

Latex pillows tend to be firmer than down, but still very comfortable. These pillows retain their shape. This is not the type of pillow that you can squish into the position you like. Latex is resistant to mold and dust mites. Often, these pillows have contours that provide additional support for the head, neck, and spine, or can restrict your movement during sleep.

Memory foam

These pillows have become extremely popular in recent years. Memory foam adapts to your individual shape. Memory foam responds to your weight and body heat, becoming soft and conforming to the contours of your head, neck, and shoulders. Additionally, it distributes weight evenly across its surface. These properties make it a popular choice for people with head and neck pain or pressure points that cause discomfort during sleep. However, memory foam retains heat, which can lead to discomfort and sweating. High-quality memory foam pillows are often manufactured today with built-in ventilation in the pillow, such as the Gorilla Gesund sleeping pillow. These pillows can also emit chemical odors that can be bothersome to some people, but this usually dissipates quickly.

2. Weight of the filling

Down and synthetic pillows are a lighter choice, while memory foam and latex tend to be heavier. The weight of your pillow is a matter of personal preference. If you like to reshape and move your pillow while resting, a lighter pillow may be the better choice.

3. Quality of the filling

With every type of pillow, quality is crucial for comfort, support, and durability - and it is also reflected in the price. Once you have decided on your pillow filling, choose the highest quality pillow that your budget allows. Remember that you will spend thousands of hours on it over the entire lifespan of the pillow.

4. Size

For most people, a standard-sized pillow is sufficiently large. If you prefer a larger pillow, that's fine, as long as you can maintain your sleeping position. The thickness or thinness of your pillow should allow you to sleep in a way that keeps your head, neck, and shoulders aligned with your spine, and provide you with comfort. Make sure that the pillowcase and pillow cover fit properly. Do not stuff a large pillow into a too-small cover, nor let a normal-sized pillow float in an extra-large cover.

Pillows are also made in special shapes to provide additional support and stability for your head and neck. Some of these can be useful: Neck and contour pillows can help with neck and back pain, and contoured body pillows can provide support, stability, and relief for pressure points along the body. However, be aware that many specialty pillows have a marketing angle.

5. Fabric

Use natural, breathable fabrics as covers for your pillows. Pillow covers under pillowcases extend the life of the pillow and protect it from stains and sweat. Decorative pillows look great on the bed but should be removed before sleeping.

6. Chemistry

Synthetic materials such as memory foam and polyester are produced through chemical processes, and many pillows undergo antimicrobial treatments. Learn about the chemistry that has gone into the production of your pillow, be prepared to invest in a well-made product, and consider your own allergies and chemical sensitivities when choosing a type of pillow.

Does the sleeping position play a role in choosing a pillow?

The answer is: YES. There are general guidelines that align the sleeping position with the type of pillow, but there are no fixed and simple rules. Why? Because almost all of us change our sleeping position throughout the night. You may be a side sleeper who also spends some time on their back during the night. The same applies to the stomach sleeper who occasionally switches to one side. You are looking for a pillow that supports you in all your sleeping positions and does not hinder you.

That means, here are some general guidelines:

Side sleepers may need a firmer pillow and one of the thicker pillows. Look for a pillow that is as thick as the distance between your ear and your shoulder joint.

Stomach sleepers usually need a soft pillow - or even no pillow - under their head. A pillow under your stomach and pelvis can help prevent back pain.

Back sleepers may need a flatter pillow to keep their head and neck aligned. We recommend a softer pillow. However, if you experience neck pain and sleep on your back, you should look for a pillow that offers additional support but is still as soft as is comfortable for you.

Does your mattress play a role in your pillow choice?

Another YES. If you use a firm mattress, then a softer pillow may be better because the pillow lies on a firm surface and needs to adjust to the pressure of the weight of your head in your starting sleeping position. If you had a softer mattress, then a firmer pillow may be better to keep your head and neck in the right position.

"Don't ignore your pillow! It is such an important element of your sleep environment, and having the right one under your head can lead to more comfortable, restful nights. And if you still can't decide, just try the pillow I sleep on!"