We spend almost a third of our lives with our heads resting on a pillow: choosing a pillow is anything but trivial. Adopting a good sleeping posture helps you feel energized for the day and prevents back pain, headaches, or stiffness. That’s why it’s essential to choose your pillow wisely.
How to choose the right pillow shape
A good pillow should support your cervical spine and distribute the weight of your head. Ideally, part of the pillow supports the neck and the other part supports the head. That way, your muscles will be fully relaxed during the night and you’ll promote blood circulation.
Which side do you sleep on?
Your sleeping position will influence the shape and firmness of your pillow:
- If you tend to sleep on your back, choose a medium pillow and a pillow that is fairly firm if you have a large frame.
- If you tend to sleep on your stomach, it’s best to pick a thin or flat pillow to avoid dipping the back or arching the neck.
- If you sleep on your side, opt for a pillow with intermediate contour (soft) — or firmer if you have broad shoulders.
In any case, a pillow should not be overly bulky and it should be malleable, so it can adapt to your body shape.
Choosing your pillow: standard or ergonomic?
On the market, you’ll find two main types of pillows: standard or ergonomic. The standard pillow is the most widely used, the most affordable, but not necessarily the best for your health.
The standard polyester pillow
A classic pillow may be filled with synthetic fibers (silicone-coated hollow fibers, polyester). This is the pillow most often found in stores.
- The advantages: it’s inexpensive and machine washable.
- The drawbacks: it pillows down easily and must be replaced very regularly (between 1 and 4 years depending on quality), so it isn’t very economical over time and not durable. Additionally, it provides only moderate support and can be a real dust-mmites nest.
If you choose this option for economic reasons, it’s still best to opt for a 100% organic cotton liner and pillowcases for easier maintenance and fewer chemicals in your bed.
Choosing an ergonomic pillow
The ergonomic pillow is designed to support the head and relieve the neck. It keeps the spine in proper alignment. It can come in several shapes: curved (to properly support the neck), square, or rectangular.
Finding the right ergonomic pillow isn’t easy because many factors come into play: your sleeping position, weight, neck width, shoulder width… Testing it before you buy is essential!
The ergonomic memory foam pillow
This foam, known as viscoelastic foam and once used by NASA, takes the exact shape of your neck to fit every body type. In this position, all your muscles are relaxed.
How does it work? Viscoelastic foam responds to temperature. The part of the pillow in contact with the body and thus with heat softens to match the pressure point perfectly. This also means that the ergonomic pillow will react to the seasons. It will feel softer in summer than in winter.
Finally, the density of an ergonomic memory foam pillow can vary from 70 kg/m3 to 90 kg/m3. Your choice will depend on density, but also on your sleeping habits.
Ergonomic pillows can also be made with small pocketed springs that help distribute the weight of the head evenly.
The advantages:
- good positioning that relaxes muscles and also facilitates breathing
- long lifespan (15–20 years)
- ideal for people suffering from pain (neck, shoulders, etc.)
The disadvantages:
- high price
- feels warm in summer
Care tip: these pillows are not washable. They come with a removable cover, which can be machine washed. You can also add an anti-dust-mmite cover.
Standard and ergonomic pillows in natural latex
Latex is a natural material that makes the pillow soft, adapting to all body types. It makes the pillow comfortable and elastic.
The 100% natural latex is a breathable material, naturally antibacterial and antifungal.
The advantages:
- good support: optimal support that adapts to every sleeping position
- hypoallergenic and antibacterial
- comfortable temperature through the night
- absence of toxic, chemical, or synthetic substances
- renewable resource and biodegradable product
The drawbacks:
- high price
Care tip: latex cannot be washed, so only the cover can go in the washing machine. Regular airing is recommended for hygiene.
Latex isn’t the only natural material that can be used for pillows: other natural fillings, animal or plant-based, can be used for the core.
A natural pillow: animal or plant-based fillings?
When it comes to natural fillings, pillow fillings can be grouped into two major families: animal-origin fillings (wool and down) and plant-origin fillings.
The standard pillow with spelt balls
The spelt ball is the soft, elastic part of the grain. It is composed of about 90% silica, which has soothing properties. This material provides excellent support because it follows the movements of your head. Spelt has natural thermoregulatory properties: air circulates and humidity is absorbed.
The advantages:
- excellent support; the pillow stays well in place against the neck
- adapts very well to morphology
- natural, renewable, durable, and biodegradable material
A natural spelt-ball pillow has few drawbacks, except for a light hay-like smell that may bother some people.
Care tip: it does not wash. Regularly shake the pillow to air it out.
You can also occasionally empty its contents to expose the spelt balls to sunlight.
The standard pillow with buckwheat hulls
Pillows with buckwheat hulls have been used in Asia for centuries. They are filled with hulls that provide excellent comfort. Your head and neck are well supported even after years of use, since the hulls are incompressible. When well ventilated, they dissipate moisture.
The advantages:
- long lifespan
- very comfortable; adapts to all morphologies
- you can adjust the pillow thickness by removing excess hulls
- summer storage in a cool place can refresh nights
The drawbacks:
- less plush than other fillings
- may creak or make noise if you move a lot at night
Care tip: not washable. Remove hulls and expose to sun.
The standard wool pillow
Wool gives the pillow a certain plushness, though wool pillows tend to be firmer than others. Wool allows air to circulate, helping to wick away sweat. Wool is hypoallergenic and helps prevent dust mites and mold. Wool is an excellent insulator.
The wool pillow acts as a true climate regulator, keeping you warm in winter while allowing air to circulate in the summer.
The advantages:
- moisture regulation
- hypoallergenic
The drawbacks:
- can be too firm; if so, remove some wool to improve comfort.
Care tip: not washable. Air it out regularly and expose it to sunlight.
The traditional feather and down pillow
The down used to fill down pillows typically comes from the bellies and underparts of ducks or geese. It’s comfortable and easy to care for. The more down there is relative to feathers, the softer the pillow feels.
The advantages:
- effective head and neck support
- lifespan well beyond synthetic fills (10 years or more)
- excellent thermal comfort: warm in winter while allowing air to pass in summer
The drawbacks:
- high price
- animal origin: not vegan
Care tip: machine wash every 3 months, using a couple of tennis balls in the drum to help maintain loft. Regularly air out your pillows between washes. In summer, expose them to direct sunlight; in winter, use cold dry air. Mites don’t like sun or temperatures below 15°C.
