You’ve had a long day and you’re finally ready to curl up in bed. Lights go off, head hits the pillow….nice, right? Nice until you find yourself waking up in the morning with neck pain. 

You work hard and deserve a restful, comfortable sleep to recharge. Today we’re discussing pillow types and ways to help you find the one best suited for you!

Sleeping position:

This is arguably the most important factor to consider when deciding which pillow to use! Your pillow’s job is to support your head, neck and shoulders while you sleep- and by that, we mean keeping them in a neutral position. 

Back sleepers:

Choose a medium fill pillow with medium firmness. Let’s just call this one the happy medium pillow! The fill of the pillow should be enough to fill the natural curvature of your neck. This means that when you lay on your back, the space between the back of your neck and the mattress should be filled- but NOT to the point where you fill your chin dipping down towards your chest. Your ears should be in line with your shoulders. 

Side sleepers:

Choose a medium fill pillow that is fluffy/shapeable. When sleeping on your side, again there will be a space between the bottom of your head/jaw and the top of your shoulder. We want the pillow to be comfortably filling this space to keep your head/neck in a neutral, supported position. The fluffy/shapeable material will allow your head to remain supported, while allowing you to manipulate the contents of the pillow itself to get comfortable. 

Stomach sleepers:

This position is a little tricky. Some experts suggest foregoing a pillow all-together to avoid jamming your neck into forced rotation and extension. When considering a pillow, make sure that it is a low fill pillow with soft, compressible material. A low fill (2 inches or shorter) will allow your spine to remain in as neutral of a position as possible. The soft, compressible material (think down feathers!) will allow your neck to sink down and remain closer to the mattress. Anything too firm will cause your neck to remain propped up and cause strain on your cervical spine. 

Pillow material:

This is all about user preference! Here are some differing pillow materials and what they’re good for:


Made for those who don’t love a sinking feeling as they settle into their pillow. This provides a bouncier type of support.

Down feather:

As previously mentioned, this is a soft/malleable fill for a pillow. It will feel fluffy, and will compress down as you apply pressure. 

Cooling gel:

This is for anyone who finds that they can’t stand a hot pillow! Look for cooling properties in your next pillow if you find that this is something you need. 

Bamboo woven:

This is an option for those who need a moisture-wicking pillow. Whether you find that you sweat as you sleep or you tend get hot easily- this is a great option. 

Memory foam:

This is usually a fan favourite for those looking for a firm, dense pillow option. The foam will conform to the contour of your neck, but will provide constant firm support. 

How often to change out your pillow:

Experts recommend changing out your pillow every 1-2 years! 

If you ever have questions about the pillow you’re currently using, feel free to bring it into the office and let us take a look. We’d be more than happy to work with you and let you know what we recommend so that you can make your sleep the most restful sleep ever.