How to choose the perfect pillow

There are many scientific studies that have proven the benefits of sleep on human health. In addition, it has been proven beyond doubt that a good mattress plays a particularly important role in achieving a good night's sleep. What most people may be unaware of is that the mattress is not the only factor that affects the quality of our sleep. The pillow we choose plays an equally important role.

If you're sleeping on a worn-out pillow that you can't get comfortable with, and you're folding it up all night just to try and get some sleep, then it's probably time to invest in a new one. Even if your pillow isn't worn out, it might not be right for you.

Why your pillow matters

The key to a comfortable and restful sleep is the posture of the body during the night's sleep. If your posture is correct, then you will sleep comfortably and restfully, and you will not wake up with stiff and sore muscles. And the main reason we use a pillow when we sleep is to support us in a way that achieves the ideal posture.

The ideal posture is one where the body is aligned, from the knees and hips, through the spine to the chest and shoulders, to the neck and head. If the neck and shoulders do not receive proper support, then the spine and the entire rest of the body will not be aligned, resulting in pressure and discomfort in the neck, shoulders and back.

As with the mattress, the ideal pillow for you is one that feels comfortable to lay your head on, provides support for your head, neck and shoulders, and matches your mattress .

When is it time to change your pillow?

A general rule of thumb is to change your pillow about every 18 months. Memory foam pillows usually last longer, and need to be replaced every three years or so. Another rule of thumb is that pillows made from natural materials last longer than synthetic ones. And of course, the quality of materials and construction also play a role in choosing a pillow.

If your pillows were bought five or six years ago, then they probably aren't giving you the support you need, and you're not getting the restful sleep you could be.

And if it seems to you that the lifespan of a pillow is short, consider this: we use our pillow for about 7-8 hours every night. That is more than 2,500 hours a year! Like your mattress, your pillow is an investment in quality sleep, which has an impact on the quality of your life when you are awake.

How to choose the right pillow

Choosing a pillow is a personalized process. Pillows come in a variety of designs, sizes and materials, and selection criteria vary from person to person. The most basic of these criteria, which you should think about before buying, are:

1. Filling

There is a wide range of pillow fillings (down, ball, gel, latex, etc.). All types of padding have advantages and disadvantages – none can be said to be the best.

2. Fabric

There are actually many different fabrics used to create a pillow. The same applies to the fabric as to the filling: none can be said to be the best.

3. Weight

Usually down and synthetic pillows are lighter than memory foam and latex pillows. And in this case, however, what suits everyone is a personal need and choice.

4. Filling quality

There is no difference only in the types of filling of a pillow but also in the quality of each material. Whatever your choice, make sure the quality of the material is the best possible. Remember: you'll spend thousands of hours with this pillow, it's worth investing right and smart.

5. Size

The size of the pillow probably plays the least role. But there are cases of people who need more support, and therefore a bigger pillow. Accordingly, some people – especially face sleepers – may need a smaller pillow, placed between their stomach and the mattress.

Does our sleeping position play a role in choosing a pillow?

The answer is: YES. There are some rules to follow when choosing a pillow:

• Side sleepers probably need a firmer, heavier and "thick" pillow

• Face sleepers need a thinner pillow, either for their head or to place under their stomach

• Finally, back sleepers need a pillow that is flat enough to keep their head and neck aligned with their spine.