With so many gadgets and items promising to bring you the “best night’s sleep of your life” out there, it can be hard to determine what’s best for you when it comes to your sleep needs.
Pillows are no exception.
With fills ranging from “vegan wool” to “bamboo charcoal” and covers consisting of certified organic cotton-linen blends to 100% mulberry silk — not to mention the shape, the style, the loft (adjustable/not adjustable) — the list of customizations for *The Perfect Pillow* are endless.
I’ve taken some of the guesswork out of this whole process for you and created this post so that you can have a more pointed list of criteria leading you to the pillow of your dreams (literally).
How to Choose the Best Pillow to Help You Sleep
First: Identify the Type of Sleeper You Are
I want you to first think about the type of sleeper you are. Here are some questions to guide you as you think about this:
Are you a hot sleeper?
Do you you prefer a weighted blanket when you sleep?
Do you suffer from any ailments in the night such as: reflux, neck pain, upper back pain, lower back pain, shoulder pain?
Do you have allergies?
These are just some of the questions you want to ask yourself. Really start to zero in on what type of sleeper you are and what’s important to you when it comes to your sleep. Also, keep in mind that we spend 1/3 of our lives sleeping, so you want your sleep space to be free of as many toxins if possible.
I know that for me, I run hot at night and I suffer from some neck and shoulder pain. I also care a lot about the quality of materials my pillow is made of, since I am sensitive to mold and dust. Knowing these things gives me a good place to start.
Next: It’s Time to Consider Your Options
After identifying the type of sleeper you are, or at least zeroing in on what’s important to you in your sleep space, it’s time to start looking for pillows.
When looking at pillows, here are some very important things to keep in mind:
Always Read the Hidden Details
This is my number 1 rule when it comes to buying a new item for your sleep space.
A pillow cover is only as good as the filling it’s encompassing. So if a pillow is advertised as being “hypoallergenic, cooling, made of certified organic bamboo” but its filling is made of polyester fiber — you’re going to have yourself a heat absorbing and unregulated squishy stuffy to sleep on.
Don’t get me wrong! If that’s your jam, get it! But it wouldn’t fit the bill for a sleeper with my needs (hot sleeper, neck and shoulder pain, sensitive to mold and dust).
Always, always, always find the area of the details where the description of the filling is listed. Beware of fillings like “pp cotton” which may look like it’s cotton, but is really a blend of cotton and polyester fiber. Also, any time I see a filling detailed without much description, such as “cotton” or “bamboo” or especially any kind of “blend”, I always seek further information to identify how much of that material is actually being used. Often, a combination of polyester and the vaguely-listed material is used.
If reviews of the pillow are available, be sure to check them. Reviewers will regularly post photos and show the tags identifying exactly what’s in the pillow in situations like these.
Take Advantage of Trial Periods
If a pillow company offers a trial period, take. advantage. of. it! (Just make sure you read the fine print so you know for sure that you can return the pillow if you end up not liking it!)
Many companies offer 30-60-90 day trial periods on pillows, mattresses, and other sleep goods now so that customers can decide the best fit for themselves. You want to give a pillow a good month or two before you decide whether it’s right for you. This is because you want to see how it will shift, sag, and hold up over just a short period of time. If it doesn’t hold up over 2 months, it’s not going to hold up for years. (Also, if you don’t like it, then you certainly don’t want to keep it! Your sleep is too important!)
Pro Tip: Many companies provide promo codes as well, so do a quick search before purchasing to see if there’s a promo code available!
Know Your Materials
Here’s a breakdown on materials and how they differ:
Memory Foam
Block Foam — Depending on the density of the foam, solid foam pillows tend to be firmer and absorb more heat. Some sleepers liken the feeling to sinking in quicksand. Can come in perforated, aerated designs for more breathability, or features gel (like copper gel) to disperse heat.
Shredded Foam — Less firm than block foam, more breathable and malleable. Often can be adjusted. Shredded form of the block form.
Can feature cooling technology. Replace every 2-3 years.
Latex Foam
Springier and quicker bounce-back than memory foam. If it’s100% unblended natural latex, then it means it’s sourced from the sap of the rubber tree and has a pleasant vanilla-like scent. Can come in block form or shredded form. Shredded is softer while the block form is firmer and more supportive. Replace every 2-4 years.
Wool
Naturally hypoallergenic, moisture-wicking, thermoregulating, fire-resistant, mold and dust-mite resistant. Soft but lofty. It molds to the sleeper over time and can be re-fluffed and reformed. Replace every 1-3 years.
Down
The under-feathers of a young bird. Soft, supportive, breathable. Pillow may lose its shape in the night but with a quick turnover, goes back to being squishy and comfy. Replace every 2-3 years.
Cotton
Firmer and thicker than wool and kapok cotton. Loftier and supportive. Compresses over time but can be re-fluffed. Replace every 2-4 years.
Kapok Cotton
Naturally moisture-wicking and a sustainable resource. Comes from the Kapok tree. Silk-like fiber resulting in a light, fluffy feel; has a quick spring-back and does not compress as quickly as cotton, wool, or down. Replace every 1-3 years.
Mulberry Silk
Naturally hypoallergenic, odorless and thermoregulating. Made from the secretions of silkworms that feed on mulberry leaves. Long strand mulberry silk is firm, dense, and supportive. Replace every 3-5 years.
Bamboo Viscose
Viscose is made from the fibers of bamboo cellulose. It’s not 100% natural, as it is created by way of a synthetic process, but it’s half-and-half. It’s moisture-wicking, sustainable, and breathable.
Linen
Natural fiber derived from the flax plant. Breathable and lightweight and super strong. It softens overtime with washing. Careful — it shrinks!
Hot Sleepers
Thermoregulation is critical when it comes to a restful night’s sleep. For all my hot sleepers out there (myself included), make sure you’re using a pillow that will disperse your heat instead of trap it. The best materials to achieve this are always natural fibers. However, if you find you need more contoured support for orthopedic support, there are many memory foam pillows designed to cool and distribute heat more evenly.
Recommended Fills
Wool
Kapok Cotton
Down
Cotton
Mulberry Silk
Natural Latex Foam (shredded or block)
Cooling Memory Foam (shredded or block, featuring copper gel, perforated design, or other cooling properties)
Recommended Covers
Linen
Wool
Cotton
Bamboo Viscose
Silk
Sleepers with Neck, Jaw, Shoulder, and Spine Pain
Memory foam pillows are the top choice for those suffering from any type of skeletal and joint pain. This is because memory foam has a slow response rate (think of it as the “bounce-back”), and as the body sinks into the pillow, it gradually molds around the body’s weight, using the pillow’s density to create a firm support that stays in place all night long.
Because memory foam uses body heat and weight to mold around the sleeper, you’ll want to choose a memory foam pillow that has a perforated design for cooling, is shredded, or is made using gel (such as copper gel), which helps to dissipate and distribute heat throughout the pillow, if you’re a hot sleeper. Otherwise, you may find yourself overheated in the night.
Wool can also be a good choice, as it, too, gradually molds to your body shape over time. Wool is naturally moisture-wicking, heat-regulating, fire-resistant, mold-resistant, dust-mite-resistant, and more. You’ll want to fluff the pillow every now and then so it doesn’t get too set in its shape, and flip it every once in a while. Do keep in mind that, while wool is one of the best materials to sleep in, it does absorb odors and you can’t dry it (it’ll shrink!)
Recommended Fills
Wool
Natural Latex Foam (shredded or block)
Memory Foam (shredded or block)
Recommended Covers
Linen
Wool
Cotton
Bamboo Viscose
Silk
Sleepers with Reflux
The days of propping up on super-stiff gymnastics-like wedges are over. Now there are all sorts of gradual wedge-shaped pillows made of supportive layers of polyurethane and memory foams. The foams contour to the body while keeping its supportive shape intact. This allows for a more comfortable night’s rest while still keeping the flow of reflux downward.
Recommended Fills
Natural Latex Foam (block)
Memory Foam (block)
Hot sleepers — opt for one with cooling layer on top (block)
Recommended Covers
Linen
Wool
Cotton
Bamboo Viscose
Stomach Sleepers
Consider a flatter pillow or one that features adjustable filling to keep your spine in better alignment.
Recommended Fills
Cotton
Kapok Cotton
Down
Mulberry Silk
Natural Latex Foam (shredded or block)
Memory Foam (shredded or block)
Recommended Covers
Linen
Wool
Cotton
Bamboo Viscose
Back Sleepers
Consider a curved/hill shaped foam pillow for neck support. Or you can try the flower bloom shape for even more structured support. For a less-firm feel, you may enjoy the feel of down, but it loses its shape over night and you’ll need to turn the pillow over and re-fluff it each day.
Recommended Fills
Down
Natural Latex Foam (shredded or block)
Memory Foam (shredded or block)
Recommended Covers
Linen
Wool
Cotton
Bamboo Viscose
Side Sleepers
Consider an adjustable pillow to have control over the loft of the pillow. The firmness is up to you depending on the material you choose. Like with back sleepers, down may feel good for those who want a breathable but softer feel; however, it will lose its shape overnight and will need to be re-fluffed each day. A silk cover (blended with cotton or bamboo is great, too) is helpful because it’s easy on the face, even through a pillow sheet.
Recommended Fills
Kapok Cotton
Wool
Down
Natural Latex Foam (shredded)
Memory Foam (shredded)
Recommended Covers
Linen
Wool
Cotton
Bamboo Viscose
Silk
Finally: Pick Your Pillow
There are hundreds of pillows to choose from, I know. But now that you know what you are looking for, I hope I can make your job easier for you as you sift through the options. You can always check my Amazon storefront for my top recommendations, as well.
If you’ve tried all the pillows and all the bedding and all the sleep hacks and you’re still having trouble sleeping, please schedule a complimentary discovery call with me. I’d love to talk to you about how I work with my clients and see if my program would be the right fit for you.
If you’d like more tips, you can read more articles on improving sleep in my sleep blog. I have a ton of great resources for you there.
Sweet Dreams…
Kelly Murray is a certified sleep coach and an award-winning pediatric sleep consultant based in Chicago offering sleep coaching services nationwide.