At Sealy New Zealand, we often focus on the importance of a quality mattress, but your pillow also plays an important role in achieving restful, healthy sleep. The right pillow supports your head, neck, and shoulders, helping to maintain proper spinal alignment and reduce discomfort.
If you’re waking up with a sore neck, tight shoulders, or upper back pain, your pillow may not be suited to your sleep style or support needs. With so many options available, finding the perfect pillow can feel overwhelming. That’s why we’ve created this guide to help you choose the best pillow based on your sleep position, comfort preferences, and lifestyle.
Why pillow choice matters
Your pillow affects your sleep quality and physical well-being. A pillow that doesn’t suit your sleep style can lead to neck strain, shoulder tension, and long-term posture issues. Whether you sleep on your back, side, or stomach, the right pillow helps keep your spine aligned and reduces the risk of waking up sore or restless.
Best pillow types by sleep position
BACK SLEEPERS
Back sleepers benefit from a pillow with medium height and moderate firmness. A contoured or curved pillow made from memory foam or latex can help cradle the head and neck, maintaining alignment without sinking too deeply. If you prefer a softer feel, choose a pillow that gently supports without allowing your head to tilt too far forward or back.
SIDE SLEEPERS
Side sleepers typically need a high-loft, firm pillow to fill the space between the neck and shoulder. This helps keep the spine straight and prevents strain. Contour pillows are a great option, as they provide targeted support for the neck. Alternatively, a dense, well-filled standard pillow can also work well, just ensure it doesn’t compress too much overnight.
STOMACH SLEEPERS
Stomach sleepers require a low-loft, soft pillow to avoid elevating the head too much, which can lead to neck and back discomfort. Look for pillows filled with materials that compress easily, such as down, feather, or wool. A slim memory foam pillow may also be suitable if it maintains a low profile.
Choosing the right pillow for your mattress and sleep style
While your mattress plays a major role in sleep comfort, your pillow is important for maintaining healthy posture and waking up refreshed. The ideal pillow supports your head and neck while complementing your mattress type and sleep position.
MATCHING YOUR PILLOW TO YOUR MATTRESS
- Firm Mattresses: These provide minimal sinkage, so a high-profile pillow is often best, especially for side sleepers. It helps bridge the gap between your head and the mattress, keeping your spine aligned.
- Medium Mattresses: Offering a balance of support and softness, these work well with medium-loft pillows. Choose a pillow that suits your sleep position and maintains alignment without pushing your head too high or letting it sink too low.
- Soft Mattresses: These allow your body to sink deeper into the surface, so a low-profile pillow is recommended. It prevents your head from being elevated too much, which could strain your neck.
What to consider when choosing a pillow
PILLOW SHAPE
Beyond the standard rectangle, pillows come in various shapes to suit different needs:
- Contour Pillows: Designed with a curved edge to support the neck, ideal for back and side sleepers.
- Body Pillows: Help prevent rolling and offer full-body support.
- Specialty Pillows: Knee pillows for spinal alignment, wedge pillows for reflux or circulation issues.
UNDERSTANDING PILLOW FILLINGS
Pillows are filled with a variety of materials, each offering different comfort levels and benefits:
NATURAL FILLINGS
- Feather & Down: Soft and compressible, but may flatten over time. Down alternative options are hypoallergenic and more affordable.
- Cotton & Wool: Breathable and moisture-wicking. Wool compresses more easily, while cotton offers firmer support.
SYNTHETIC FILLINGS
- Polyester: Affordable and washable, but may retain heat and lose shape faster than natural fibres.
foam fillings
- Latex: Durable, hypoallergenic, and responsive. Great for contoured or specialty pillows.
- Memory Foam: Moulds to your head and neck, offering pressure relief. May retain heat unless infused with cooling gel or breathable covers.
FILL WEIGHT, POWER & LOFT
- Fill Weight: The amount of material inside the pillow.
- Fill Power: The quality and fluffiness of the fill—higher fill power means softer and warmer.
- Loft: The height and fluffiness of the pillow. Choose low, medium, or high loft based on your sleep position and mattress type.
When to replace your pillow
WHEN TO REPLACE YOUR PILLOW
Pillow lifespan varies by material:
- Foam, Latex, Down: Up to 10 years with proper care
- Cotton & Wool: 3–5 years
- Polyester: May need replacing every 6–12 months
Replace your pillow if it shows signs of wear, such as:
- Yellowing or stains
- Persistent odours
- Lumps or loss of shape
- Fails the ‘fold test’ (doesn’t bounce back when folded)
How to care for your pillow
Looking after your pillow is essential for maintaining a healthy sleep environment, especially if you suffer from allergies or respiratory sensitivities. Studies suggest that up to 10% of a pillow’s weight can be made up of dust mites, dead skin cells, and other allergens over time!
Proper care not only extends the life of your pillow but also ensures it continues to provide the support and comfort you need. Here’s a quick guide to keeping your pillow fresh and functional:
- Washing: Follow the care label for machine or hand washing instructions. Some pillows can be washed entirely, while others may only have removable covers.
- Drying: Ensure your pillow is completely dry before use to prevent mould or mildew. Use a low heat setting or air dry in the sun.
- Protection: Use a pillow protector to guard against moisture, dust, and allergens. Wash the protector regularly along with your pillowcase.
Tips for buying a new pillow
Whether you’re shopping in-store or online, choosing the right pillow is a personal decision that should be based on comfort, support, and quality. Here are some helpful tips:
TEST THE FIRMNESS
Press down on the pillow to gauge its resistance. If it feels too soft or too firm, it may not provide the right support for your sleep position.
CHECK THE RESILIENCE
Fluff and compress the pillow to see how well it returns to shape. A pillow that stays flat or lumpy may not last long.
TRY IT OUT
If possible, lie down in your usual sleep position and check whether your head, neck, and shoulders stay aligned.
INSPECT THE MATERIALS
Look for high-quality fabrics and fillings. Natural fibres like cotton, wool, or Tencel offer breathability and comfort, while synthetic materials may vary in quality.
CONSIDER YOUR NEEDS
If you have allergies, look for hypoallergenic options. If you have specific health concerns, a specialty pillow may be more suitable.
Remember, your pillow is an investment in your sleep health. Choosing the right one can make a significant difference in how you feel each morning.
FAQs
The best pillow for you depends on your sleep position and any health concerns like allergies. Our guide offers information about different kinds of pillows and how to choose the best option for you.
If you sleep on your front, opt for a softer pillow. Side and back sleepers should look for medium and firm pillows. This does also depend on your individual needs and comfort preferences, so take the time to try a few different variations.
Side sleepers may need a pillow that is relatively high. The aim is to ensure your head, neck and shoulders are aligned. The best height does depend on your individual needs and comfort preferences, so take the time to try a few different options.
Look for a design that has a soft and supportive dip in the middle, with higher and more firm sections on the side. This pillow should have sufficient neck support when sleeping on your back, with elevation for when you roll to the side.
This is a personal choice, and you may need to balance your budget with the overall quality, material and expected lifespan of your pillow. Polyester pillows are typically the most affordable option, but they need replacing more often and tend to feel warmer during the night.
