5 Things to Know About Your Pillow

3.   Pillows are not one size fits all. If you’re a side sleeper, “a pillow that keeps the head and neck generally in line with the torso is a good option,” advises Raj Rao, M.D., professor of orthopedic surgery and neurosurgery at George Washington University School of Medicine. Back sleepers, take caution. Degenerative changes in the neck disks can cause some pinching of the nerves, especially as we age, Rao says. “Keeping the neck slightly flexed forward is more comfortable in some individuals. Find a pillow that isn't so thin that it keeps the neck too extended, but not so fat that it causes too much flexion of the neck, which can aggravate muscle pain the next day.”  

4.   They need to be cleaned. Seems obvious, but when is the last time you threw your pillow into the washing machine? Get into the habit of an occasional wash to get rid of dirt, dust, or particles from your hair or skin. Check the tag for specific instructions. But in general, it’s safe to wash a foam-filled or synthetic pillow on a gentle cycle, according to Consumer Reports. Hand- wash down- or feather-filled pillows, then use your washer’s slowest spin cycle to draw the water out. Dry pillows for an hour using moderate heat. For a quick and thorough drying process, add a couple of dry towels and, believe it or not, a couple of tennis balls. The balls keep the filling from clumping.

5.   You have choices. Synthetic is least expensive, great for allergy sufferers and easy to care for. But this type of pillow doesn’t last as long — typically, six months to two years. Cotton is natural, hypoallergenic and soft, but clumps over time. The feather variety is soft and easy to shape but isn’t supportive or good for those with allergies. Down pillows are more expensive, super soft, lightweight and long-lasting. But if you need support, down isn’t for you. Memory foam offers the top-of-the-line neck and back support. It’s not cheap, but it contours to your body and is perfect for side and back sleepers.

“The most important thing is to get a good night's sleep with a pillow that you’re most comfortable with,” Rao says. “Buying a different pillow merely because it was recommended, but results in poor sleep, is never a good option.”