Getting a good night's sleep starts with the basics, like the right mattress, good sheets, blankets, and yes, the perfect pillow.
There are plenty of options, from established brands you can find in department stores to startups you see advertising the latest in pillow innovation on Instagram and Facebook.
Frankly, it can be overwhelming.
"Sleep is the time the body recovers," says Dr. Blake Dircksen, Ph.D. of physical therapy at Bespoke Treatments.
“Our circadian rhythms coordinate a symphony of hormones, brain waves, and bodily processes that facilitate growth, learning, and repair.
If the quality of sleep is affected, so is this restorative process.
PHOTO: iStock
"Chronic back and neck pain can develop simply by sleeping in a position that does not support our natural spinal curves," adds Derrell Blackburn, senior manager of chiropractic relations and training for The Joint Chiropractic.
"Although we all have our own preferences when it comes to firm or soft pillows, it is important to consider how that pillow will affect a great night's sleep and long-term health effects."
Of course, Blackburn emphasizes, "The quality of your sleep is always more important than the type of pillow you are using."
Fortunately, if you're not sure where or how to rest your head tonight, we've got some expert advice for all types of people, including different sleeping positions, temperature, tips for pregnant women, and many more.
The best pillows for side sleepers
Keeping your head up and your spine straight is key here, says Blackburn.
"To protect your spine, the most important consideration is the width of your shoulder," he says.
"You want a pillow that is the same width as your shoulder so your spine remains neutral throughout the night."
Brooklinen Down Pillow (starting at $ 62.10, originally starting at $ 69;
brooklinen.com
)
With three options: soft, medium and firm, you are sure to find the right consistency to keep your spine straight, and it is available in two sizes.
Loft Bamboo Memory Foam Pillow (starting at $ 49.99;
amazon.com
)
Perfect for side sleepers with allergies, this foam pillow made in the USA is a shopper favorite.
Wamsutta Extra Firm Side Sleeping Pillow ($ 22.69, originally $ 24.39;
amazon.com
)
One of the best deals on this item, this side sleeper pillow offers extra firm support for better sleep.
Best for those who sleep on their stomachs
"For stomach sleepers, the pillow considerations will be similar to back sleepers because you don't want your head to rise, so a flatter pillow is ideal," explains Blackburn.
“A key consideration for stomach sleepers is which way they go with their head.
Although 90 degree rotation is natural, you don't want the head to turn one way for an extended period of time, so changing sides is the head turned is important.
Elite Rest Slim Sleeper Thin Natural Latex Foam Pillow ($ 41.96;
amazon.com
)
At just 2.75 inches tall, this pillow is one of the thinnest on the market.
Wapiti Pillows, 2-Pack ($ 39.99, originally $ 49.99;
amazon.com
)
Allows you to portion out the memory foam filling to get exactly the correct amount.
For stomach sleepers, that means taking out about 50%.
Best for back sleepers
Blackburn says that back sleepers should stay in the most natural position possible.
"By sleeping on your back, you can help keep your head, neck, and spine aligned and in a neutral position, with a pillow that is practically flat so that your head is not elevated for an extended period of time," he says.
Parachute Home Feather Pillow (starting at $ 89;
parachutehome.com
)
“Finally, the perfect soft pillow,” praises a reviewer for this super soft pillow, which is filled with white European down that gives you good support but is also airy.
Original Tuft $ Needle Foam Pillow (starting at $ 75;
amazon.com
)
This flatter foam pillow is designed for cool sleep.
Casper Original Pillow (starting at $ 65;
casper.com
)
Soft and firm, the brand's first pillow is a shopper favorite.
The best pillows for pregnancy
"As the pregnancy progresses, there are biomechanical or structural changes to changes in posture and in preparation for labor," says Blackburn.
"So, along with a neck pillow that keeps your spine neutral, you'll want to have a pillow between your knees while sleeping on your side that keeps your pelvis as neutral as possible, reducing any prolonged stress on the sacroiliac joints."
Coop Home Goods Adjustable Body Pillow ($ 69.99;
amazon.com
)
With soft support and a breathable cover, this body pillow is the perfect companion for pregnancy.
Snoogle Chic Full Body Pregnancy Support Pillow ($ 65.99;
nordstrom.com
)
"The best dream ever," praises a critic.
"I highly recommend this pillow and I think I would still enjoy it even if I was not pregnant."
Comfort-U Pregnancy Support Pillow ($ 99.95;
amazon.com
)
This American Made Pillow Has Great Citrus On Amazon
ComfySure Full Body Pregnancy Pillow ($ 29.99, originally $ 39.99;
amazon.com
)
This super long body pillow offers pregnancy and breastfeeding support: "It instantly made me feel comfortable, as if I didn't have to carry my whole body about 17 times to try and feel comfortable enough to sleep," explains one shopper .
The best of travel
Have you ever arrived at a relative's house or a hotel and found that your trip was almost ruined by bad sleep due to terrible pillows?
Pack one of these and sleep comfortably through the night.
Therm-a-Rest Compressible Travel Pillow (starting at $ 24.95;
amazon.com
)
Perfect for trips where you will stop in multiple places, this pillow gives you the perfect place to lay your head, and is easy to pack.
AirComfy Ease Inflatable Travel Pillow with Washable Cover (starting at $ 21.99;
amazon.com
)
Do you need extra lumbar support on those long trips?
Shrinkable to the size of a deck of cards, this inflatable pillow will keep your back pain free.
Nemo Fillo Pillow ($ 39.95;
rei.com
)
You don't have to give up comfort when you're camping with this pillow that compresses to the same size as a potato.
Best neck pillows
Long-distance car travel can be a reality for a while (until the pandemic makes flying safe again), and there is nothing worse than falling asleep in the passenger seat without neck support.
If you've suffered from these aches and pains, try a neck-support travel pillow for your next road trip.
Trtl Plus Travel Pillow ($ 59.99;
amazon.com
)
Loved by frequent travelers, this is more of a supportive wrap that has adjustable neck support, and features a breathable mesh wrap.
Travelrest Ultimate Neck Pillow and Travel Pillow ($ 25.95;
amazon.com
)
This odd-looking neck pillow attaches to your seat belt, holding it in place for an extremely comfortable nap.
Folding jacket
of
travel
of
Clairmont
for
women
($ 195;
tumi.com
)
Are you traveling light?
This pillow comes in three colors.
The best refrigerated
Warm sleeper cooling pillows come in a variety of materials including shredded foam, gels, and cotton.
Look for one that stays fresh and absorbs moisture.
Ventilated Gel Memory Foam Pillow (starting at $ 29.99;
amazon.com
)
This foam pillow is infused with a temperature regulating gel for a cool night's sleep.
Tempur-Pedic Tempur-Cloud Breeze Dual Cooling Pillow (starting at $ 164.06, originally starting at $ 209;
amazon.com
)
From the experts at Tempur-Pedic comes this refreshing pillow with gel on both sides to keep you cool all night.
Snuggle-Pedic Bamboo Shredded Memory Foam Pillow (starting at $ 49.99;
Amazon.com
)
The bamboo cover and grated memory foam make this pillow super breathable.
The best of down
Down pillows are loved by many for their softness, support, and versatility.
Whether you like them plump or almost flat, unless you are allergic, there is a down pillow for almost all sleep styles.
Bicor Feather and Down Standard Pillows, 4-Pack ($ 63.99, originally $
82.99
; wayfair.com
)
This set contains four pillows, which means they cost around $ 16 each.
Good offer.
Alwyn Home Amy Duck Standard Down and Soft Feather Pillows, 2-Pack ($ 34.99;
wayfair.com
)
“Exactly what [I've] been looking for, not too hard and not too soft.
I had neck pain, but with these pillows no more neck pain ”, praises a buyer of this set of down pillows at a good price.
The best memory foam
For allergy sufferers and those who love a firm pillow, memory foam is a great alternative to down.
They come shredded or solid, and there is definitely one for each type of sleeper.
Nest Bedding Easy Breather Adjustable Bed Pillow (starting at $ 99;
nestbedding.com
)
This pillow from Nest is one of the highest rated pillows.
Alwyn Homemade Home Crushed Memory Foam Cooling Pillow ($ 34.99, originally $ 99.99;
wayfair.com
)
Designed to give the contours of your head greater comfort, this hypoallergenic pillow provides medium firm support.
The best for the whole body
Some of us need extra hip, stomach, and knee support for the night, and some people like a large, huggable pillow.
No matter why you want to, we find some of the best on the market.
Rest Right Reclining Pillow ($ 12.74, originally $ 29.99;
kohls.com
)
Available in multiple colors, this well-priced body pillow has high ratings from buyers.
Snuggle-Pedic Bamboo Shredded Memory Foam Body Pillow ($ 69.99;
amazon.com
)
This pillow is a favorite of Amazon shoppers, with one writing, “I gave this pillow to my husband for Christmas as he needed more comfort when he slept due to some alignment issues with his knee.
He LOVES the pillow.
The best pillows for neck and back pain
Dircksen suggests avoiding softer pillows if you have neck or back pain, explaining, “Sometimes neck and back pain can be mechanical, which means that the position you are in can determine the degree of discomfort you feel.
As a general rule, it is important to keep the spine (neck and back) in as neutral a position as possible.
"This may be why foam and latex pillows outperform feather pillows in research studies when measuring quality of sleep," he continues.
"A down pillow generally loses its shape as you put your head on it, resulting in slight flexing of the neck and subsequent compression."
Coop Home Goods Eden Adjustable Pillow (starting at $ 69.99;
amazon.com
)
Achieve your perfect pillow by adding or removing shredded memory foam from this pillow.
Tempur-Pedic Tempur-Ergo Neck Pillow (starting at $ 87.42, originally starting at $ 99;
amazon.com
)
Shaped to conform to the natural curve of your neck, it allows ideal back and neck support while you sleep.
The best pillows for those who snore
When you sleep, your airways can relax and the lining of your throat can vibrate, which can cause snoring.
A pillow that puts your head in a better position can really help reduce snoring.
Be sure to check with your doctor to make sure you don't have sleep apnea or another condition.
If you snore at night, try these solutions too.
Uttu Sandwich Pillow ($ 39.99, originally $ 59.99;
amazon.com
)
This pillow lifts the head and keeps it in place, preventing the neck and airways from relaxing.
Abco Tech Bed Wedge Pillow with Memory Foam Cover ($ 29.97;
amazon.com
)
This hypoallergenic wedge pillow provides a gentle incline that reduces acid reflux, heartburn, snoring and respiratory problems.
Note: The above prices reflect the price at the time of publication of the article.