How to Choose the Right Pillow for Your Sleep Position

Your pillow might be causing your neck pain.

Most people put serious thought into their mattress and then grab whatever pillow is on sale. But your pillow can account for up to 30% of your support while you sleep. Get it wrong, and even the right mattress can't keep your neck in line.

Here's how the Sleep Coaches at Snooze Mattress in Cornelius help guests choose a pillow that fits.

What a pillow actually does

A pillow's job is simple: fill the space between your head and the mattress so your neck stays in line with your spine.

• Pillow too high: your neck bends upward.
• Pillow too flat: your neck bends downward.
• Pillow just right: your head, neck and upper back form a straight line.

The right height depends on how you sleep, how broad your shoulders are, and how much your mattress lets you sink in.

Pillow height by sleep position

Pillow fills, explained

• Memory foam: contours to your head and neck and holds its shape. Good for side and back sleepers who want steady support.
• Latex: responsive and supportive with a little bounce. Tends to sleep cooler than traditional foam.
• Shredded or adjustable foam: you can add or remove fill to get your height exactly right. A smart choice for combination sleepers.
• Down and down-alternative: soft and moldable, but can flatten during the night. Often best for stomach sleepers.
• Cooling pillows: built with breathable covers or gel-infused materials for people who sleep hot.

Your pillow and mattress work as a team

A pillow that feels perfect on a firm mattress may be too tall on a soft one, because your shoulders sink deeper. That's why we recommend choosing your pillow on the mattress you'll actually sleep on, or at least one with a similar feel.

When you're Dream Mapped in our Cornelius store, your Sleep Coach can match your pillow to your mattress and sleep position at the same time.

When to replace your pillow

Try the fold test: fold your pillow in half (for fiber pillows) and let go. If it stays folded, it's lost its support. Other signs it's time:

1. You fold or stack pillows to get comfortable.
2. It's lumpy, flat or permanently stained.
3. You wake up with a stiff neck more often than not.

Most pillows need replacing every one to two years, though quality foam and latex pillows can last longer.

Find your fit

Don't guess your pillow any more than you'd guess your mattress. Visit Snooze Mattress in Cornelius to try pillows in your real sleep position and walk out with one that fits.