The Tamesis
The right pillow—contour or otherwise—is unique to each person. “Factors such as sleeping position, shoulder width, history of neck pain and personal comfort are all important,” says Jackson. “Contour pillows can be helpful for some sleepers, especially those with chronic neck discomfort, but not everyone needs them. I do recommend that customers try switching pillows for at least a week or two to allow for an adjustment period before determining if the pillow is right for them.” And, for anyone who really wants to personalize their pillow, there are always customization options available (similar to custom insoles).
As for what to look for when choosing the ideal pillow, here are some factors to consider to help support a better rest.
sleeping position
First, it’s important to determine what type of “sleeper” you are: side, back, or stomach sleeper. “Matching pillow height and firmness to your sleeping position can improve alignment and comfort,” says Jackson.
For example, Jackson says side sleepers often need thicker, firmer pillows to keep their neck aligned with their spine. Back sleepers, on the other hand, typically benefit from a moderate level of support that maintains the natural cervical curve without pushing the head forward. Finally, stomach sleepers often need a very low pillow, or no pillow at all, to prevent hyperextension and rotation of the neck.
high
The height (also called “loft height”) should be neutrally aligned based on the person’s preferred sleeping position. “The ideal pillow is one that supports neutral alignment, matches the sleeper’s body shape and position, and maintains its structure over time,” says Jackson.
Sherry McAllister, a chiropractor and author of The Washington Post, says side sleepers often need a higher loft height to account for the position of their shoulders. adjusted reality. How do you know if you’re getting enough support when sleeping on your side? “First, you’ll feel it in your shoulders, and you may even experience shoulder discomfort. You may also feel your ears being pushed in by the pillow because there’s not enough support,” she says, adding that you should pay attention if you experience pain in the curve of your neck (if that’s the case, this pillow isn’t for you).
For back sleepers, a medium loft of around four to five inches is usually best, McAllister says. You also want to make sure you’re comfortable and that the pillow isn’t pushing your head forward, “because that means you’ll be stretching all the ligaments in the back of your neck throughout the night, and you could end up with a mild tension headache or a full-blown headache.”
Material/hardness
Another consideration is the material of the pillow. “It should be stiff enough to provide support to prevent sinking, but not so firm that it creates pressure points,” says Jackson. “Memory foam and latex provide structured support; adjustable padding options allow for customization.”
In fact, one study showed that pillow material significantly affects neck fatigue and sleep comfort. “Neck fatigue is less common in people who use latex or memory foam materials compared to feather and cotton filling materials,” says Phaff. “Materials that maintain their shape and provide stronger, more consistent neck support can reduce neck and shoulder discomfort while sleeping.” Durability and breathability are also important: In other words, look for materials that maintain their shape and promote airflow for better long-term comfort.
shape
“Studies have found that pillow shape is the biggest factor in sleep-related symptoms, including head fatigue, neck fatigue, neck pain and shoulder pain,” says Jackson. “Flat pillows were reported to be associated with the most sleep-related symptoms, while peanut-shaped and contour pillows (pillows that provide support and have curves with higher side and center heights of 7-11 cm rather than being flat) and cool surfaces were reported to be more comfortable and relieve symptoms.” In the same study, back sleepers experienced fewer waking symptoms when using contour pillows compared to side sleepers.
Side sleepers are more sensitive to pillow height (rather than the pillow’s curve) and report more waking symptoms if the pillow is too high or too flat, preferring their head and neck to be parallel to the bed surface. So while a contour pillow may be a better choice for back sleepers, a height-adjustable pillow may be a better choice for side sleepers. For back sleepers, “a little extra support at the base of your neck can help you maintain good posture,” says McAllister.
Overall, “I recommend choosing a pillow that meets evidence-based standards: appropriate thickness for sleep position, moderate firmness for support, and material that retains its shape over time,” says Jackson. “Brands that offer ergonomic or adjustable options are especially helpful because they allow for customization.”
