How to choose a pillow, with advice from sleep experts

I remember the first time I shopped for pillows. I was moving into my first apartment, and I made the trek to my local Bed, Bath, and Beyond to upgrade from the hand-me-down pillows I used in my dorm. As I stood below the towering shelves with pillows piled high to the ceiling, the endless wall of pillows seemed to taunt me with their complex labels. I remember thinking: What's the difference between latex and memory foam? And what on earth is a pillow loft?

To answer these questions, I consulted with Dr. Rebecca Robbins, a sleep scientist at the Brigham and Women's Hospital and assistant professor at Harvard Medical School, and Kelly Murray, a certified pediatric and adult sleep consultant and owner at Kelly Murray Sleep Consulting, about all the factors to consider when choosing a pillow.

With their knowledge, I now feel like I could stand in that daunting pillow aisle with confidence, armed with my knowledge of pillow fills, materials, and warranties. Here's everything to know to find the best pillow for your sleep style and personal preferences.

Understanding pillow types

Understanding the differences in pillow types can be overwhelming, so we've broken down the details on fill material, loft, size, and shape.

Fill material

Pillows are available in four major fill types, each with a different feel and care requirements that suit different sleep types.

Cover material

Even if you're using a pillowcase, you'll want to pay attention to the pillow's cover material. Some covers, like cotton or material with cooling fibers, are designed to keep you cool throughout the night. These covers are excellent for hot sleepers because they are especially breathable and cool to the touch. Some pillows are also covered with polyester or rayon covers.

Loft

Loft is really just a fancy way to refer to your pillow's thickness. It is important because your pillow's height keeps your spine aligned through the night, depending on your sleeping position. Side sleepers, for example, need a loftier pillow to keep their neck supported. Stomach sleepers, on the other hand, can use a low-loft pillow to avoid neck and back pain in the morning.

Generally, a low-loft pillow is three inches or less, while a medium-loft pillow is between three and five inches. A high-loft pillow is more than five inches tall.

Pillows with an adjustable loft, like the Coop Sleep Goods Original Pillow, are a versatile choice. By adding or removing fill, you can create the perfect loft for your sleep type and comfort preferences.

Size and shape

There are three main sizes of pillows: standard, queen, and king. Standard pillows are 20" by 26", queen pillows are 20" by 30", and king pillows are 20" x 36". Pillow size largely comes down to personal preference and what fits your bed the best. Queen and king-size pillows comfortably fit on their coordinating mattress size.

Traditional bed pillows follow a rectangular shape, but specialty-shaped pillows have grown in popularity to suit specific needs of different sleep styles. For instance, the Eli and Elm Side Sleeper Pillow has a unique crescent shape to provide support for side sleepers and reduce tension on your neck, while wedge pillows are useful to elevate the head or legs and can help with conditions like acid reflux or snoring. However, finding pillowcases for differently shaped pillows can be difficult, so keep that in mind.

How to choose a pillow

When choosing a pillow, there's a plethora of details to consider. "The key is to match the pillow to your unique sleep needs: your sleeping position, any neck or back pain, whether you sleep hot, and your material preferences," says Murray. "What works wonders for your best friend might leave you tossing and turning. So rather than chasing the "best" pillow out there, look for the one that supports you."

Learn about considerations like sleep position, comfort, care, value, and more below.

Sleep position

One of the most important factors to consider when choosing a pillow is your sleep position. Whether you sleep on your back or your side it's important to maintain a neutral spinal alignment, meaning that your spine is in its natural position, rather than being angled up or down. Your pillow plays a big role in promoting a healthy alignment.

Side sleepers, the most common sleeping position, need a firm, supportive pillow with a higher loft. This pillow will cradle your head and stay supportive throughout the night. Side sleepers may prefer a firmer pillow material, like foam or latex. Dr. Robbins suggested that a side sleeper may also consider a double-gusset pillow, meaning there are two individual compartments, which can give a pillow more height. A gusset is an additional piece of fabric sewn into the pillow, which can be used to provide even more support.

Back sleepers are the Goldilocks of sleepers, needing a not-too-firm, not-too-soft feel. The loft should be middling, too, with a height tall enough to support the head while not being so tall as to crane the neck. To make sure back sleepers stay on their back, Dr. Robbins recommends a three-chamber pillow. "A back sleeper may consider a pillow with three chambers, one that runs along the bottom third of the pillow, that may be firmer to support the cervical spine while you sleep, then a middle chamber that supports the head, and a third upper chamber with a bit more fill than the center chamber," Dr. Robbins said. "These three compartments can provide support and help keep you on your back while you sleep."

For stomach sleepers, Dr. Robbins recommends a flat pillow with a low loft. In general, stomach sleepers should use pillows with a softer fill, like down or a down alternative, to ensure their spine stays aligned throughout the night. If one soft pillow isn't supportive enough, you can also stack multiple thin pillows for a more supportive feel while still promoting spine health.

And if you're a combination sleeper? "A responsive, medium-loft pillow that adapts as you switch positions is the perfect fit," says Murray. Since you'll be changing position throughout the night, a medium-loft pillow will keep you supported throughout the night.

Firmness

In addition to your sleep position, you'll want to consider how you want your pillow to feel. Pillows come in a range of feels, from plush to extra firm, and this is usually dependent on their material and fill level.

If you prefer a soft, cushy feel, down or down alternative pillows are a good choice. Hotel pillows are typically made with down or down alternative, so if you slept really well the last time you stayed at a hotel, you'll enjoy the feel of a down or down alternative pillow. If you like a soft pillow but need more support, down and down alternative pillows are perfect for stacking.

For a firm, supportive feel, choose a latex or memory foam pillow. Latex and memory foam are similar materials, but memory foam is better at contouring your head and neck. A firm pillow is generally a better choice for reliable support throughout the night.

Breathability

I'm a hot sleeper, so I always look for a pillow that is breathable and dissipates heat. The best cooling pillows combine good airflow with cooling materials. Generally, latex pillows are the coolest pillows on the market. "If you sleep hot, look for cooling materials such as bamboo or latex," Murray says. You can also consider pillows with ventilated foam or use a cooling cotton pillow cover.

Care

It's true — you should wash your pillows at least four times a year. Given that you should be washing your pillows once a season, it's also important to consider their different care guidelines. Many pillows, like down pillows, are machine washable. Others, like memory foam, are spot clean or dry clean only. It's not uncommon to see foam and latex pillows with removable washable covers, either. You can further protect your pillow and extend its lifespan with a pillow protector.

Personally, I prefer a pillow that can be tossed into the washer and dryer. If ease of cleaning is a big selling point for you, you'll probably want a machine-washable option. Check out our how-to article on washing pillows, where laundry experts share tips for keeping your pillows clean.

Value

We've tested pillows that cost $20 to $200. No matter your budget, you should be able to find a quality pillow that works for you.

Relating to value, Murray advises to "Look for solid return policies in case it doesn't work out for you once you get it home. She also cautions against overly cheap pillows."They flatten fast and will leave you with a sore neck. Also, beware of gimmicky "one-size-fits-all" claims."

Take a look at trial and warranty policies when considering the value of a pillow. Some companies, like Brooklinen, offer a lengthy return period so you can try out your pillow to determine if it's the right fit for you. Casper only accepts returns of unused pillows in their original packaging, and Tempur-Pedic does not accept returns on pillows at all. Double check the company return policy to make sure you can return your pillow if it doesn't work for you — especially if you're planning on experimenting with different fills, firmness, or shapes of pillows.

A warranty is another bonus for your peace of mind. If you notice any manufacturing flaws in your pillow, a warranty means the company will replace or repair the product for free or for a small fee. Warranties can range from 1-year to a lifetime, depending on the brand.

Other considerations

If you're health or sustainability-minded, certain certifications ensure that your pillow is clean and environmentally friendly. A CertiPUR-US certification indicates that the foams are free of harmful chemicals. Similarly, a pillow with an OEKO-TEX Standard 100 label has passed safety tests and contains no harsh substances. On the environmental side, UL Greenguard certification means that the product doesn't cause harmful emissions. And, remember that a product is only certified organic if it's Global Organic Textile Standard (GOTS) certified. Responsible Down Standard is a certification for down products that ensures the humane and ethical treatment of geese and ducks during the down collection process.

Dr. Robbins also advised to "choose the fill that suits you personally, while also considering allergies or sensitivities." So, if you have a down allergy, you'll want to consider down alternative pillows. Always be sure to read the material details to ensure your new pillow won't aggravate your allergies.

To find the best pillow for neck pain, look for supportive materials like memory foam or latex. Extra support ensures that your spine remains neutral throughout the night, which will help you wake up pain-free the next morning.

For snoring and sleep apnea, you might consider a wedge-shaped pillow that props up your head while still providing spinal support. Propping up your head makes breathing easier, so you're less likely to snore.

The bottom line

Choosing the right pillow is vital to your sleep health. You should put as much consideration into it as the best mattress. "The right pillow will help you to achieve higher quality sleep, which is important for overall physical, mental, and emotional health," says Murray. "It's a small change that makes a huge difference."

"Much like the equipment you would need for a workout or other health behavior, think of these elements as your equipment for a great night's rest," Dr. Robbins reinforces.

From fill material to environmental certifications, there's a lot to consider when choosing a pillow. The big takeaway: your pillow needs depend on your sleep position and comfort preference. While side sleepers should use a firm, lofty pillow, stomach sleepers require the opposite in the form of a thin, soft pillow. If you're a back or combination sleeper, you'll want a mid-loft pillow with a medium-firm feel.

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