How to choose a pillow for better sleep

Ever woken up with a stiff neck or sore shoulders and wondered… why? 

It might not be your mattress or the way you slept. In fact, it could be your pillow. The right pillow supports your head and neck, keeping your spine in alignment so you can wake up feeling refreshed. But with so many options out there, how do you choose a pillow that’s actually right for you?

If you’ve ever stood in the bedding aisle feeling overwhelmed by memory foam, down, latex, and adjustable options, we’re about to break it all down—how to pick the right pillow based on your sleep position, what materials make a difference, and what features to look for (like loft, firmness, and cooling properties). By the end, you’ll know exactly what to look for so you can sleep better and wake up without pain.

How to pick the right pillow for different sleep positions

Your sleep position is one of the biggest factors in finding the right pillow. The goal is to keep your head, neck, and spine in a neutral position, so your muscles can fully relax. If your pillow is too high, too flat, or lacks proper support, you’ll likely wake up with soreness or stiffness.

Side sleepers

If you sleep on your side, you need a pillow with a higher loft and firmer support to fill the space between your head and shoulders. Without it, your spine can get misaligned, leading to neck and shoulder pain.

Best pillow materials for side sleepers:

• Memory foam molds to your head and neck for targeted support.
• Latex provides firm support with a slight bounce and excellent durability.

Back sleepers

Back sleepers need a medium-loft pillow to maintain the natural curve of the neck. A pillow that’s too high pushes the head forward, while one that’s too flat can lead to tension in the neck and upper back.

Best pillow materials for back sleepers:

• Down alternative offers softness with enough structure for support.
• Hybrid pillows combine foam and fiberfill for a balance of comfort and stability.

Stomach sleepers

Stomach sleeping is the trickiest position for spinal alignment, and a thick pillow can make it worse by forcing your head too far back. A soft, low-loft pillow keeps your neck in a more neutral position.

Best pillow materials for stomach sleepers:

• Thin down or microfiber pillows provide just enough support without lifting the head too much.

Combination sleepers

If you switch positions throughout the night, you need a pillow that adapts with you. Adjustable-fill pillows, like shredded memory foam, allow you to customize the loft, while hybrid pillows provide a mix of softness and support.

Best pillow materials for combination sleepers:

• Adjustable-fill pillows let you modify the loft based on your needs.
• Hybrid pillows offer a blend of support and plushness for flexibility.

Types of pillows by material

Pillow material plays a big role in comfort, support, and durability. Here’s a breakdown of the most common types.

Memory foam

Memory foam pillows mold to the shape of your head and neck, providing excellent support and pressure relief. The downside? They tend to retain heat, but cooling gel options or ventilated designs can help.

Latex

Latex pillows are naturally breathable and durable and provide a firm yet slightly bouncy feel. They’re a great option if you want strong support without the "sinking" sensation of memory foam.

Down and down alternative

Down pillows are soft, luxurious, and moldable, but they can be expensive and less supportive than foam options. Down alternative pillows mimic the feel of down but are hypoallergenic and more affordable.

Buckwheat

Buckwheat pillows are filled with hulls that provide firm, customizable support and excellent airflow. They work well for people who need solid neck support but can feel heavy and make some noise when adjusting positions.

Hybrid pillows

Hybrid pillows combine different materials, like memory foam and fiberfill, to create a balance of softness and support. They’re great for sleepers who want a little bit of everything.

The main factors to consider when picking a pillow

Beyond sleep position and material, there are a few key features to consider before choosing a pillow.

Loft (height)

The loft, or height of a pillow, plays a huge role in spinal alignment.

• Low loft (under 3 inches): Best for stomach sleepers.
• Medium loft (3-5 inches): Best for back sleepers.
• High loft (over 5 inches): Best for side sleepers.

Firmness

The right firmness level depends on your sleep position.

• Soft pillows work best for stomach sleepers.
• Medium pillows provide balanced support for back sleepers.
• Firm pillows offer strong support for side sleepers.

Temperature regulation

If you sleep hot, your pillow can make a difference.

• Memory foam tends to trap heat, but gel-infused or ventilated options help keep things cooler.
• Latex and buckwheat pillows naturally stay cool.
• Breathable cotton or moisture-wicking pillow covers can also improve airflow.

Allergies

If you have allergies, go for hypoallergenic materials like latex, memory foam, or down alternative. Dust-mite-resistant pillow covers can also help.

Durability

Some pillows last longer than others.

• Latex and memory foam pillows last around 3 to 5 years.
• Down and fiberfill pillows usually need replacing every 1 to 2 years.

How to choose the right pillow for you: 5 simple tips

You’ll never walk down the bedding aisle feeling overwhelmed again.

1. Assess your sleep position.

Knowing whether you’re a side, back, stomach, or combination sleeper will help you choose the right loft and firmness level.

2. Consider material preferences.

Some people love the contouring feel of memory foam, while others prefer the plush softness of down. Pick what feels best to you.

3. Think about additional needs.

Do you sleep hot? Have allergies? Need a pillow that lasts? Factor in these extra considerations before making a decision.

4. Test the pillow.

If possible, try pillows in-store or buy from brands that offer trial periods so you can test comfort at home. 

5. Replace when necessary.

A worn-out pillow will not properly support you. If it’s flat, lumpy, or causing neck pain, it’s time for a new one.

Achieving better sleep with the right pillow and the Balance app

Finding the perfect pillow can make a big difference in how well you sleep, but it’s not the only factor. Relaxation techniques, meditation, and mindful breathing can also help you fall asleep faster and sleep more deeply.

That’s where the Balance app comes in. It offers guided sleep meditations, breathing exercises, and relaxation techniques designed to help you unwind before bed. Pairing the right pillow with a solid sleep routine can make all the difference in your zzz’s.

Try the Balance sleep meditation app for free today—start here.

Frequently asked questions

The TL;DR of choosing the best pillow.

How do you choose a pillow?

Start by identifying your sleep position. Then, select the right loft and firmness level. Also, consider material, cooling properties, and durability.

How often should I replace my pillow?

Most pillows should be replaced every 1 to 3 years. If yours has lost shape or causes neck pain, it’s time for a new one.

What pillow filling is best for me?

Memory foam and latex offer firm support, while down and down alternative provide a softer, moldable feel. Hybrid pillows blend materials for a balanced feel.

What type of pillow is the best?

It depends on your sleep position. Side sleepers need a firm, high-loft pillow, while stomach sleepers should go for soft, low-loft options.