Why pillows matter as much as your mattress#
Your mattress keeps your spine aligned from shoulder to hip; your pillow keeps your neck and head in line with the rest of your spine. A pillow that's too high, too low, too soft or too firm can cause persistent neck pain and headaches — even if your mattress is excellent.
Fill types explained#
Memory foam: Contours to head and neck shape. Good pressure relief. Sleeps warm. Available in solid or shredded (adjustable loft) versions. Best for side sleepers needing firm support.
Latex: Responsive and more breathable than memory foam. Returns to shape quickly. Good durability. Suits all sleep positions; particularly good for hot sleepers.
Down and feather: Soft, mouldable, lightweight. Natural temperature regulation. Down (no quills) is softer; feather (with quills) is firmer. Requires regular fluffing. Avoid if you have feather allergies.
Synthetic fill (microfibre/hollowfibre): Hypoallergenic, machine washable, affordable. Less durable than natural fills. Good for allergy sufferers.
Loft height by sleep position#
Side sleepers — high loft (10–14 cm): Needed to fill the space between head and mattress and keep the cervical spine level. Too low allows the head to drop sideways.
Back sleepers — medium loft (7–10 cm): Supports the natural cervical curve without pushing the head too far forward.
Stomach sleepers — low loft (under 7 cm): Prevents hyperextension of the neck. A very flat pillow or no pillow at all is sometimes preferable.
When to replace your pillow#
Replace pillows every 1–2 years. The fold test: fold the pillow in half and release. If it doesn't spring back, the fill has collapsed and it no longer provides adequate neck support.