The right pillow for you should maintain the neutral alignment of your spine throughout the night. You will know your spine is aligned when your nose is in line with your sternum, and your ears are in line with your shoulders. The perfect pillow for you will depend largely on your sleeping position, as the needs vary with each position. This article will guide you on which pillows are the best fit for each sleeping position. We will also discuss the different types of pillows and their characteristics, the healthiest types of pillows you can have, and even the benefits and drawbacks of sleeping without a pillow.

Content Table

• How Do You Know What Type of Pillow You Need?
  • Side Sleeper
  • Back Sleeper
  • Stomach Sleeper
  • Combination Sleeper
• Type of Pillows
  • Synthetic Pillows
  • Natural/Organic Pillows
• What Type of Pillow is the Healthiest?
• Is it Healthier to Not Use a Pillow?
• Final Thoughts

How Do You Know What Type of Pillow You Need?

It can be hard and stressful to pick the perfect pillow for you, as the market offers many different types of pillows with various materials and characteristics. So, how to pick a good pillow? The perfect pillow must keep your spine aligned throughout the night. This will mostly depend on your sleeping position, as each position requires different characteristics.

Side Sleeper

A side sleeper is the most common sleeping position. These types of sleepers need a medium or high loft (height of a pillow) and medium-firm or firm support. A medium or high loft, depending on body type (e.g., wide/narrow shoulders) or preferences, is needed to fill the space between the head and mattress. Usually, 4 to 6 inches is a good fit for most people. The medium or high loft will support spine alignment, provide pressure relief on the shoulders, and prevent neck strains. If your pillow starts to feel too low for you, as some materials tend to flatten over time, maybe it’s time to replace it. The medium-firm or firm support is needed to promote spine alignment. A soft pillow would not be ideal, as your head would tend to sink, putting strain on the neck.

The recommended pillows for side sleepers are often buckwheat hulls, latex and memory foam. Pillows that can adjust loft by packing densely, like down pillows, can also be a good fit for side sleepers. Additionally, a body pillow to support hips and pelvis can also be beneficial for side sleepers.

Back Sleeper

Back sleepers need a pillow that keeps their neck and spine aligned. Therefore, they should look for a pillow with medium loft and medium firmness. The medium loft is necessary to promote pressure relief in your neck and shoulders. Your head should not be too high or dip too low. The medium firmness will prevent the pillow from becoming too flat overnight and provide support to align your head and spine. 

Back sleepers can benefit from wool and hollowfiber pillows as they are bouncy and not too soft, memory foam pillows, or cervical pillows. However, the characteristics of the perfect pillow for back sleepers can vary depending on body size and preferences.

Stomach Sleeper

This position tends to put pressure on your lower back and strain your neck. The wrong pillow can worsen these issues. Stomach sleepers usually need a pillow with a low loft and soft feel. The low loft helps provide pressure relief and proper spine alignment. Usually, 2 inches or less is ideal. If the pillow is too high, it can strain your neck and cause your spine to be in an unnatural curvature, leading to discomfort. The pillow should also be soft to offer support and contour to your head and neck. A firmer pillow can lift your head and leave you in an uncomfortable position with improper spine alignment.

Stomach sleepers can benefit from adjustable pillows, such as feathers and down pillows, as they allow you to adjust the loft and are soft. A low loft memory foam pillow can also be a good fit. Some stomach sleepers choose to sleep without a pillow, but if you prefer to have some cushion, a low loft and soft pillow is the best choice.

Combination Sleeper

For combination sleepers, it gets more complicated as this type of sleeper tends to switch between all 3 positions (mentioned above) in one night. Combination sleepers need support in different positions, so the most recommended pillows for them are firm and malleable pillows or adjustable pillows.

There are other characteristics in pillows that can depend on preferences, such as breathability, non-toxic materials, hypoallergenic properties, and affordability. For this reason, we will next discuss the various types of pillows and their different characteristics.

Type of Pillows

Synthetic Pillows

Memory foam pillows – memory foam or viscoelastic foam is made with petrochemical foam, polyurethane, and chemicals.

Polyester pillows – these pillows are made with polyester slip or cotton, and hollowfiber, microfiber, or spiral fiber and can contain chemicals like benzene and formaldehyde.

Microbead pillows – These pillows are made with small polystyrene beads and have a similar feel to buckwheat pillows.

Synthetic latex pillows – synthetic latex is made from oil derivatives such as styrene and butadiene. These pillows can be found in block or shredded fill.

Natural/Organic Pillows

Natural latex pillows – these pillows are made from rubber tree sap; they can be a block of shaped latex or shredded latex.

Organic cotton pillows – this pillow is made with organic cotton fibers, without pesticides and harmful chemicals.

Organic wool pillows – wool pillows are made with organic wool, free from pesticides and harmful chemicals.

Buckwheat pillows – these pillows are made with the outer hulls of buckwheat seeds. You can also find other similar fillers like millet.

Kapok pillows – these pillows are made with fibers harvested from the seed pods of the kapok tree.

Feather pillows – these types of pillows are made with feathers collected from birds like ducks and geese.

Down Pillows – down pillows are made from down collected from birds.

Note that the organic pillows mentioned above can also be produced in a non-organic way. To ensure that the pillows are organic and free from pesticides and harmful chemicals, you should look for trustworthy certifications such as GOTS and OEKO-TEX.

What Type of Pillow is the Healthiest?

The healthiest type of pillow is an organic pillow, as it is free from harmful chemicals and pesticides that can harm your health. Unlike natural latex pillows, some polyester and memory foam pillows can contain VOCs (volatile organic compounds) that can cause eye, nose, and throat irritation, headaches, and even nausea. EDCs (Endocrine Disrupting Chemicals) are another concern, as they can disrupt hormones and are especially dangerous for babies, children, and teenagers. Flame retardants can also be found in regular pillows and are linked to thyroid issues, neurological problems, and even cancer. The best way to avoid these exposures is to choose pillows made with organic and natural materials.

Is it Healthier to Not Use a Pillow?

Sleeping without a pillow can have potential benefits and drawbacks, depending on your sleeping position, needs, and preferences.

Potential benefits

Stomach sleepers – Stomach sleepers can benefit from sleeping without a pillow. Sleeping with a pillow when you are a stomach sleeper can lead to an arched spine and add pressure to your neck and back. Sleeping without a pillow can promote a natural curve and reduce pressure on the neck and back, helping to alleviate pain in these areas. An alternative option can be to sleep with a thin pillow.

Wrinkles – Studies show that sleeping with a pillow can lead to wrinkles. During sleep, your skin is compressed against the pillow, especially if you are a stomach or side sleeper, which can lead to wrinkles over time. Additionally, pillows can absorb body oils, which is one of the reasons why it’s advisable to wash the pillow regularly. They can also absorb your night-time skincare products. Sleeping without a pillow may help the situation. However, there is not much research to know for sure.

Acne – Some people argue that pillows can contribute to acne, as they can be a home for bacteria that can worsen acne. However, there is no evidence to support the claim that sleeping without a pillow can reduce acne. An alternative could be to clean your pillow more often.

Hair – Some people also argue that a pillow can damage your hair. However, there is no evidence proving that sleeping without a pillow will be beneficial for your hair. An alternative can be using a silk pillowcase or a satin cap to reduce tangled and frizzy hair.

Allergies – Pillows can attract dust mites and other irritants that may lead to allergic reactions. Sleeping without a pillow may reduce this exposure, consequently reducing allergic reactions. An alternative can be cleaning or replacing the pillow more often.

Drawbacks

Poor posture

Sleeping without a pillow can lead to bad posture especially if you are a side or back sleeper. Side sleepers will not have anything filling the gap between their neck and shoulders, making it very difficult to align the spine properly. Back sleepers will tilt their heads back, promoting an unnatural curvature.

Neck and back pain

Ditching the pillow can cause neck and back pain, especially if you are a side or back sleeper. Sleeping without a pillow can cause your neck to overextend, leading to stiffness, soreness, and even tension headaches. It can also cause back pain for side and back sleepers due to poor spine alignment, resulting in soreness or stiffness in your back.

Final Thoughts

The best pillow for you depends largely on your sleeping position and preferences. The pillow should keep your spine aligned so you can have a restful night’s sleep without discomfort or pain. Side sleepers should look for a pillow with medium or high loft and medium-firm or firm support. Back sleepers should opt for pillows with a medium loft and medium firmness. Stomach sleepers should choose pillows with a low loft and soft feel. Combination sleepers would benefit from adjustable pillows or firm and malleable pillows. There are different types of pillows, all with different materials and characteristics that may or may not be suitable for your needs and preferences. The healthiest type of pillow you can choose is an organic natural pillow as they do not contain harmful chemicals. You should choose a pillow that fits your needs and is organic. Finally, sleeping without a pillow can be beneficial for you if you are a stomach sleeper.