Finding the right pillow can greatly improve your quality of sleep because it helps your sleeping posture. At the end of the day, your pillow’s most important job is to support you in your go-to sleeping position, all night long. And when I say, “support,” I don’t just mean that it feels soft and cozy. How to choose the right pillow for you?

The right pillow should keep your head, neck, and spine, all in neutral alignment, and support the natural curvature of your spine. Keeping a neutral spine not only alleviates neck pain, it also relieves pressure throughout your entire body.

– If you’re not exactly sure how to tell if your spine is in neutral alignment, check to make sure your ears are in line with your shoulders, and your chin is in line with your sternum.

Think about your most preferred sleeping position

While the pillow you choose is largely based on your personal preference, finding the right pillow also depends on the sleeping position you prefer. Are you a back sleeper, side sleeper or stomach sleeper? This will determine the amount of support you need from your pillow.

• For back sleepers, your pillow should support your neck and head, but not so much that your neck is propped up at an unnatural angle. Remember, you want your spine and neck to stay aligned while you sleep, so back sleepers probably want a medium-thick pillow—something that’s not too full, but not too flat.

• If you’re a side sleeper, your pillow should support your head in a neutral position, keeping it aligned with your spine. Because your shoulder takes most of the pressure when you sleep on your side, you may want a fuller, firmer pillow to give your neck the support it needs and take some of the weight off your shoulder.

• Sleeping on your stomach is the most stressful position for your back and neck, so many experts recommend trying to train yourself to sleep in another position. We know that you can’t change your sleeping habits overnight, so if you do sleep on your stomach, you’ll want a pillow that’s softer and a little less full. This will help keep your spine as neutral as possible.

• If you find that you are a mixed sleeper and you find many positions comfortable throughout the night, look for a pillow that is of medium thickness, and a bit softer so that it can be used comfortably in different positions.

Try to find out what position you sleep in

Knowing which position you tend to sleep in is important for picking the correct pillow. Spend a few nights discovering your favorite sleeping position. Although you may already have a pretty good idea about your preferred position, it is good to take a few nights to confirm it.

1. When you are getting ready to fall asleep, spend a few minutes on your back, on your side, and on your stomach. See which one feels the most comfortable for you. If you spend half an hour on your stomach and you haven’t fallen asleep, it’s probably not your preferred position.
2. Try to be aware of the position you are in when you wake up in the morning. Write down the position you woke up in so you can compare over a few days.

That said, your sleeping position is just one reflection of your slumber habits, and there’s a lot more to consider when you’re on the hunt for your perfect pillow. For example, hot sleepers, memory foam fans, eco-friendly folks, and latex lovers are all likely to want specific types of pillows in order to accommodate their personal preferences. Remember: your pillow should always support a healthy posture, but it should also be compatible with your whole self.

Do research for your pillow filling. Comfort is so subjective that you and your partner may find that the same pillows don’t suit both of you. Just like a mattress, it’s best to try out pillows before you buy them where possible.

What should I consider when I purchase a new pillow

How to choose the right pillow for you? When shopping around there are a few key things to keep in mind:

• Pillow Loft: This is the compressed height of the pillow when your head is resting on it. You’ll typically find low, medium, or high loft options.
• Firmness of pillow material: Different materials will vary in firmness. How firm you prefer your pillow can play a role in your personal comfort level.
• The firmness of your mattress: This is a very important factor that shouldn’t be overlooked. The softer your mattress is, the lower your pillow should be.
• Your normal sleeping position: Your go-to sleeping position will determine the ideal pillow loft for you. Typically, you will need a higher loft pillow when you sleep more on your side compared to on your back. .
• Your weight and shoulder width: The width of your shoulders and your weight can help you determine the pillow loft you should be looking for. The wider your shoulders, the higher your pillow should be. Likewise, the heavier you are, the more likely you are to sink into the mattress which will leave you needing a lower pillow.

While the key points we mentioned are important to look for in a pillow depending on your go-to sleeping position, there are also a few general things everyone should keep an eye on. No matter how you sleep, referencing the following points will help you know how to choose a pillow that’s right for you.

• Cooling qualities: Hot sleepers will especially benefit from having a pillow that provides specific cooling features.
• Breathability: Similar to the above, you should make sure the pillow materials used don’t hold onto heat, particularly with foam pillows.
• Size: Pillows come in a variety of sizes, from your typical standard to body length. Knowing what pillow size you’re looking for will lessen your stress when shopping for a new one.