How to Choose the Best Pillow for Sleep

A good night's sleep doesn’t just depend on your mattress—it starts with your pillow. The right pillow supports your head, neck, and shoulders, keeps your spine aligned, and helps you wake up refreshed instead of stiff and sore. But walk into any bedding store or browse online, and the options can feel endless.

From memory foam and down to firm, soft, and everything in between, finding the best pillow for sleep takes some thoughtful consideration. Whether you're a back sleeper, side sleeper, or somewhere in between, this guide will help you choose the perfect pillow to improve your comfort and sleep quality.

1. Understand Your Sleep Position

Your sleep position plays the biggest role in determining which pillow is best for you. Different positions place different pressures on the neck and spine, so the pillow needs to compensate accordingly.

Side Sleepers:

Need a firm, thick pillow that fills the space between the shoulder and head.
Look for a medium to high loft (thickness) to keep the spine aligned.
Contoured or gusseted pillows are great for added support.

Back Sleepers:

Do best with a medium loft pillow to support the natural curve of the neck.
Avoid anything too thick, which can push the head forward and strain the neck.
Some back sleepers prefer contoured pillows to support the neck and cradle the head.

Stomach Sleepers:

Need a soft, low-loft pillow or sometimes no pillow at all.
A thin pillow helps prevent excessive neck bending.
Some use a second pillow under the pelvis to further reduce lower back strain.

Knowing your dominant sleep position helps narrow down your pillow options quickly.

2. Learn About Pillow Fill Materials

The filling inside your pillow affects not only how it feels but how long it lasts, how well it supports, and how much it costs.

Memory Foam:

Conforms to your head and neck for custom support.
Great for relieving pressure points.
Available in solid or shredded versions.
Can retain heat, so look for cooling features if you're a warm sleeper.

Latex:

Supportive and responsive, with a slightly springy feel.
Naturally hypoallergenic and durable.
Breathes better than memory foam.

Down:

Made from the soft under feathers of ducks or geese.
Extremely soft and lightweight.
Can be fluffed easily but may flatten over time.
Not suitable for allergy sufferers unless hypoallergenic-treated.

Down Alternative:

Mimics the feel of down with synthetic fibers.
Hypoallergenic and more affordable.
Easier to maintain and clean.

Polyester:

Budget-friendly and lightweight.
Less durable than other fills.
Often used in combination with other materials.

Buckwheat:

Filled with natural buckwheat hulls for firm, moldable support.
Breathable and long-lasting.
Heavier and noisier than other pillows.

Each fill type has its pros and cons, so choose one that matches your sleep habits, comfort preferences, and health needs.

3. Consider the Pillow Loft (Height)

Loft refers to how high the pillow sits when it lies flat. Matching the loft to your sleep style ensures proper spinal alignment.

Low Loft (less than 3 inches): Best for stomach sleepers or very petite people.
Medium Loft (3–5 inches): Ideal for back sleepers and many side sleepers.
High Loft (over 5 inches): Best for side sleepers with broader shoulders or those who prefer firmer support.

If you're unsure, some adjustable pillows let you add or remove fill to achieve the perfect height.

4. Pay Attention to Firmness Level

Like mattresses, pillows come in various firmness levels. This affects how much your head sinks in and how well the pillow supports you.

Soft pillows are good for stomach sleepers or those who prefer a plush feel.
Medium-firm pillows suit most back sleepers by offering both comfort and support.
Firm pillows help side sleepers maintain head and neck alignment.

Firmness is subjective, so test out different options if possible, or choose a pillow with a trial period.

5. Look for Cooling Features If You Sleep Hot

If you tend to sleep hot or live in a warm climate, look for pillows with built-in cooling features.

Cooling Options Include:

Gel-infused memory foam
Breathable covers made of bamboo or cotton
Ventilated designs for better airflow
Phase-change materials that regulate temperature

Keeping your head cool can help you fall asleep faster and stay asleep longer.

6. Don’t Ignore Allergies and Sensitivities

If you suffer from allergies, asthma, or skin sensitivities, choosing the right pillow material is essential.

Good Choices for Allergy Sufferers:

Hypoallergenic down alternatives
Latex or memory foam (naturally resistant to dust mites)
Pillows with removable, washable covers

Regularly washing your pillowcase and using a pillow protector also helps reduce allergens.

7. Try Adjustable Pillows for Custom Comfort

If you’re unsure about your preferences or your needs tend to change, an adjustable pillow might be your best bet.

Benefits of Adjustable Pillows:

Customize the loft by adding or removing fill
Often come with zippers for easy access
Great for growing teens, pregnancy, or changes in sleep style

Adjustable pillows offer flexibility and can accommodate different sleep positions over time.

8. Match the Pillow to the Mattress

Your pillow and mattress should work together to support a neutral spine alignment. A plush mattress lets your body sink in more, which may require a lower loft pillow. A firmer mattress may work better with a thicker pillow that fills the space between your head and the bed.

If you recently upgraded your mattress, it’s a good time to reassess your pillow, too.