Content

• To step
• Part 1 of 3: Discover your favorite sleeping position
• Part 2 of 3: Choosing the filling of your pillow
• Part 3 of 3: Trying out different pillows
• Tips

There are many different factors that influence your sleep quality. One of those factors is your kissing. If you have the wrong pillow, you can get pain in your head, neck and shoulders. Taking the time to determine the best pillow for you, based on your sleeping habits and personal needs, will ensure that you wake up refreshed and rested every day.

To step

Part 1 of 3: Discover your favorite sleeping position

1. Think about your favorite sleeping position. Some people mainly sleep on their back, others on their side and still others prefer to sleep on their stomach. It is important to know in which position you mainly sleep, so that you can choose the right pillow.
2. Spend a few nights discovering your favorite sleeping position. Although you may know roughly how you prefer to sleep, it is good to pay extra attention for a few nights so that you are sure.
   • If you're about to fall asleep, lie on your back for a few minutes, then on your side, and finally on your stomach. Feel what is most comfortable for you. If you lie on your stomach for half an hour and don't fall asleep, that probably isn't your favorite sleeping position.
   • Try to become aware of the position in which you wake up in the morning. Write down the position you woke up in and compare the postures after a few days.
3. Choose your favorite position. Now that you've thought about it and know your preferred sleeping position, you need to make a decision. This is an important decision as it will lead to the perfect pillow.
   • If you have a stomach sleeper you need a soft, moderately flat pillow, or no pillow at all. If you take a soft pillow, your neck will be more aligned with your spine.
   • If you have a back sleeper are, use a medium to thick pillow. It should not be too thick, because then you push your head too far forward. It shouldn't be too soft either, because then your head will sink in completely. In that case, you need a pillow that is a bit thicker and firmer at the bottom, so that your neck gets a bit more support.
   • Side sleepers need a thicker, firmer pillow to support the neck.
   • If you find yourself with a mixed sleeper and you like all kinds of positions, choose a pillow that is between thick and thin so that you can use it in a variety of positions.

Part 2 of 3: Choosing the filling of your pillow

1. Know what types of fillings exist. There are all kinds of different pillows, and they all have their own advantages.
   • Consider medical conditions. If you have asthma, allergies, or chronic neck pain, you may need special padding or an allergy protection cover.
   • Consider the costs. Some fillings are a lot more expensive than others.
2. Think about a down or feather pillow. These pillows are made from the feathers of geese or ducks, and you can fill them as you wish.
   • More firmness or height is better for side sleepers, while less padding can be better for back and side sleepers.
   • These pillows will last up to 10 years and are resilient and breathable because they are made of natural materials.
   • Note that there is a difference between down pillows and feather pillows. Down is very light and soft, and usually made from the feathers that lie beneath the hard, strong feathers that protect the bird from the elements. A feather pillow is often a bit harder, and sharp pieces of the feathers can poke through the fabric, especially with cheaper feather pillows.
   • While there is no scientific evidence that feather or down pillows aggravate allergies and asthma, some people still prefer not to have them.
   • You may not want a down or feather pillow for ethical reasons, because you have asthma or because you have allergies. In that case you can take a synthetic version.
3. Consider a wool or cotton pillow. A wool or cotton pillow may be right for you if you have severe allergies, as those pillows are less prone to dust mites and mold.
   • Note that these pillows are usually very sturdy, so they are not great for stomach sleepers.
   • If you're a stomach sleeper but still want a hypo-allergenic pillow, you may be able to find a really thin wool or cotton pillow.
4. Consider a latex pillow. These pillows are made from the sap of the rubber tree, which makes it elastic and resilient.
   • These pillows are very suitable for allergy sufferers, because they are resistant to mold.
   • They are often cooler than memory foam and conform to your head and neck.
   • Latex pillows come in all shapes and sizes. The filling can also be different, as some are made of shreds and others of a solid piece of latex.
   • They are not as easy to press as memory foam, and they can be very heavy and expensive.
5. Consider a memory foam pillow. These pillows are made of polyurethane, which is mixed with other chemicals.
   • Memory foam cushions come in all shapes and sizes, including an S-shape.
   • They provide good support, especially if you have problems with your neck, jaw or shoulders.
   • They last a long time and mold well to the contours of your head and neck.
   • A high density is best, because then the material will last longer.
   • Note that you can get warm quickly on these types of pillows, because the material does not "breathe".
   • If you move around a lot in your sleep, these types of pillows may not be comfortable as they take a while to take on the shape of your head.
   • A new memory foam pillow may smell bad, but that smell will dissipate over time.
6. Consider an orthopedic pillow. Certain sleeping habits and conditions can mean that a "normal" pillow is not the best choice for you. However, know that although an orthopedic pillow can help, there isn't much scientific evidence showing that these types of pillows actually work, and that they can be very expensive.
   • A positioning pad is a pillow in the shape of an "n" and is said to help with sleep apnea because it puts you in the ideal position. The pillow also seems to help with a lot of twisting in bed.
   • A cervical pillow provides extra support at the bottom to support the neck. These pillows are said to help with neck strain and headaches, but there is not enough evidence to support this claim.
   • Anti-snoring pillows seem to work by positioning the head back so that the airways are always open.
   • Cooling pillows are made with filling that absorbs heat from the head so you don't get too hot. Although anyone who gets hot quickly at night can use these types of pillows, they are especially suitable for people who suffer from hot flashes.
   • Ventilation pads are made to improve air circulation, and they are meant to help you breathe better and deeper when you sleep. Although some claim that this helps with the pain, doctors are not yet sure whether this technology actually works.

Part 3 of 3: Trying out different pillows

1. Read reviews on the internet before buying a pillow. Once you've determined what kind of pillow will be right for you, you can start researching on the Internet. Read reviews of different pillows before you buy, especially if you buy a special pillow such as an anti-snoring pillow or a ventilation pillow, which can be very expensive because you don't know if they really work well.
2. Know that the price is not everything. The best pillow for you doesn't have to be the most expensive pillow. Try out different pillows in different price categories.
3. Lie down with the pillow. Many stores that sell pillows also sell mattresses. Take the pillow and lie on a bed with it for a few minutes. Then you know better whether you like the pillow or not.
4. Stand against a wall. If you cannot lie down with the pillow, stand against a wall in your favorite sleeping position. Place the pillow against the wall. If the pillow you are trying is right for you, your neck should be aligned with your spine.
   • It can be difficult to know if your neck is straight or not, so bring a friend to help you.
5. Ask if you can try the pillow and if you can get your money back. Some stores, such as Ikea, will offer you the option to return the pillow if you are not happy with it. Before you buy the pillow, ask if you can still exchange it.

Tips

• Consider getting more than one type of pillow. One day your neck may need more support than the next, so it's nice to have multiple pillows to choose from.
• Wash your pillow regularly according to the manufacturer's instructions, or use a protective cover to extend the life of your pillow. You can't wash a memory foam pillow, but you can keep it clean with a protective cover.
• Replace your pillow if it breaks or if it no longer holds its shape. Fold your pillow in half lengthwise and hold for 30 seconds. If it doesn't return to its original shape when you let go, you need a new pillow.