Bedding Phase|Step 5 of 23
Upgrade Your Pillows
Pillows should be replaced every 1-2 years. The right pillow for your sleep position makes a significant difference in sleep quality.
Time Required
30 minutes shopping
Cost
$30-150 per pillow
Difficulty
Very Easy
Signs Your Pillows Need Replacing
- • The fold test: Fold pillow in half. If it doesn't spring back, it's dead
- • Visible stains: Yellow discoloration from sweat and oils
- • Lumpy or flat: Lost its original shape and support
- • You wake with neck pain: Pillow isn't supporting properly
- • Allergies are worse: Dust mites accumulate over time
- • Over 2 years old: Even if it looks okay, materials have degraded
Pillow Firmness by Sleep Position
Side Sleepers: Firm to Medium-Firm
Need the most loft to fill the gap between shoulder and head. Look for 5-7 inch loft. Memory foam or latex work well.
Back Sleepers: Medium
Need moderate support to maintain neck curve. 4-5 inch loft. Down alternative or memory foam are good choices.
Stomach Sleepers: Soft to Flat
Need minimal loft to prevent neck strain. 3 inches or less. Down or soft down alternative. Some stomach sleepers skip pillows entirely.
Combination Sleepers: Adjustable
Look for pillows with adjustable fill you can add or remove. Shredded memory foam pillows are popular for this.
Pillow Fill Types
| Type | Pros | Cons |
|---|---|---|
| Down | Soft, moldable, long-lasting | Expensive, may trigger allergies |
| Down Alternative | Budget-friendly, hypoallergenic | Flattens faster, less durable |
| Memory Foam | Great support, holds shape | Can sleep hot, off-gassing |
| Latex | Responsive, cooling, durable | Heavy, more expensive |
| Buckwheat | Very adjustable, cooling | Heavy, makes noise |
Pro Tips
- •Try before buying: Many stores let you test pillows. Lie in your sleep position for several minutes.
- •Use pillow protectors: Zippered protectors extend pillow life and are easier to wash than pillows.
- •Check return policies: Many pillow brands offer 30-100 night trials.
- •Consider temperature: Hot sleepers should avoid solid memory foam—choose shredded or gel-infused instead.