Tips for Choosing a Pillow

There are any number of options for bed pillows, both in shape and material.  And there are some unique pillows out there, take for example the Snoogle body pillow or the Travelrest travel pillow.  So what should you look for in a pillow?

You want your spine in as close to normal alignment as you can get it while you sleep.  For side sleepers this means a pillow for your head that fills in the gap between the bed and your head without tilting your head sideways in either direction.  A small pillow under your waist or a regular size pillow between your legs may be helpful as well.  For back sleepers a little thinner pillow is usually OK under your head.  There are some pillows with an ergonomic (body fitting) curve build in to support your neck, which is a nice concept.  However, I find in reality they tend to have a "drop off" that can be a bit too steep for the shoulders transitioning to the neck.  Also, if you're a back sleeper with back pain a larger pillow under your legs can take strain off your back.  Finally, stomach sleepers need a thinner pillow (since you turn your head to the side, which really isn't great for your neck) or a pillow with a cut-out for your face so you can breathe while keeping your spine in better alignment.  If you can help it, I'd recommend avoiding stomach sleeping altogether since even with a cut-out you're not going to get the best spinal alignment.


The material of which the pillow is made also plays into selection, but this area is more a matter of personal preference so long as spinal alignment is maintained.  I find that Memory Foam type pillows seem hard.  Feather pillows don't hold their "fluff" to support you as much as you might think.  The basic foam pillow isn't bad in the beginning, but then gets squashed down with use.  My favorite?  Down alternative- usually soft enough, but still supportive, and it seems to last longer than the basic foam pillow.

So, to sum it up, get your spine in good alignment and go with whatever is most comfortable to you and helps you sleep.  Sweet dreams!

-Karen