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 biggest 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, that's a sign it's time for an update. Even if your pillow isn't old and lumpy, it might not be the best choice for your comfort and spine support.

Gorilla Gesund Orthopedic Memory Foam Sleep Pillow

Why your pillow is important

A good sleeping posture 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 posture. What does this posture 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, it puts your spine and entire body in an unhealthy position that leads 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 matched to you along 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. Pillows made of Memory Foam usually last longer, up to three years. Natural pillows tend to last longer than synthetic pillows. And unfortunately, more expensive pillows actually last longer than cheap ones. If you use 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 it: your pillow is used on average about 7-8 hours per night - that's more than 2,500 hours per year! Like your mattress, your pillow is an investment in quality sleep that reflects in your health.

If you're not sure whether your pillow is still alive 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. Dead skin cells, mold, mildew, and dust mites (as well as their excrement) accumulate in pillows. Over time, up to half the weight of a pillow can be made up of these small unwelcome organisms, which can trigger allergies, impair breathing during sleep, and emit odors that make good sleep difficult.

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

Fold your pillow in half. If it just lies folded and doesn't spring back to its original shape, it's a dead pillow (and unfortunately, we don't mean dead organisms inside). For pillows with natural filling, you can do this test over your arm. Does your pillow hang down over your outstretched arm? Then it's a pillow that has reached the end of its useful life.

Fold synthetic pillows in half and weigh down the top with a weight - a sneaker works well. Remove the weight, and if your pillow doesn't spring back to its original shape, it's time for a replacement.

Pillow Selection Guide

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 all. 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 most comfortable and effortless for you.

1. Filling/Fiber

There are a number of filling options for pillows. None of them is the best—each has pros and cons that you should choose based on your needs and preferences. Let's look at the most common types:

Down

These pillows are light and soft—if you like to rest your head softly at night, you might like 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 within 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. They tend to be quite soft, though less soft than down. They flatten over time and usually need to be replaced more frequently than other pillow types.

Wool

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 during 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 rather than 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 kind of pillow you squeeze into the position you like. Latex is resistant to mold and dust mites. Often, these pillows have contours that provide additional support to the head, neck, and spine or can restrict your movement during sleep.

Memory foam

These pillows have become enormously popular in recent years. Memory foam adapts to your individual shape. Memory foam responds to your weight and body heat, becomes soft, and conforms to the contours of your head, neck, and shoulders. It also 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 today are often made with built-in ventilation in the pillow, such as the Gorilla Gesund Schlafkissen. These pillows can also emit chemical odors that may be bothersome to some people, but these usually fade quickly.

2. Weight of Filling

Down and synthetic pillows are a lightweight choice, while memory foam and latex are 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 Filling

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

4. Size

For most people, a standard-size pillow is sufficiently large. If you prefer a larger pillow, that's fine, provided you can maintain your sleeping posture. The thickness or thinness of your pillow should allow you to sleep so that your head, neck, and shoulders are aligned with your spine and provide you comfort. Make sure the pillowcase and pillow cover fit properly. Do not stuff a large pillow into a too-small cover, or let a normal-sized pillow swim 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 agenda.

5. Fabric

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

6. Chemistry

Synthetic materials like memory foam and polyester are made through chemical processes, and many pillows undergo antimicrobial treatments. Learn about the chemistry involved in making your pillow, be prepared to invest in a well-made product, and consider your own allergies and chemical sensitivities when selecting a pillow type.

Does sleep position play a role in choosing the pillow?

The answer is: YES. There are general guidelines that align sleep position with the type of pillow, but there are no hard and fast rules. Why? Because almost all of us change sleep positions throughout the night. You might be a side sleeper who also spends some time on your back during the night. The same goes for the stomach sleeper who occasionally switches to a side. You want a pillow that accompanies you in all your sleep positions and does not hinder you.

That said, here are some general guidelines:

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

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

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

Does your mattress play a role in choosing your pillow?

Another YES. If you use a firm mattress, then a softer pillow might be better because the pillow rests on a firm surface and needs to adjust to the pressure of the weight of your head in your starting sleep position. If you had a softer mattress, then a firmer pillow might 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, more restful nights. And if you still can't decide, just try the pillow I sleep on!