Finding a good pillow can make a big difference in how well you sleep and how you feel throughout the day. The right pillow supports your neck and spine, helps prevent aches and pains, and contributes to more restful, uninterrupted sleep.
But with so many options available, choosing the right one can quickly get overwhelming. From memory foam to feather, soft to firm, the choices can start to blur together, especially if you’re not sure what you actually need.
That’s where this guide on how to choose a pillow comes in. Whether you’re a side sleeper, dealing with neck pain, or simply looking to improve your overall sleep setup, we’ll walk you through everything you need to know to find a pillow that suits your body, your sleep habits, and your comfort preferences.
Why Choosing the Right Pillow Actually Matters
Sleep Better with the Right Pillow
Your pillow isn’t just there to feel soft under your head—it plays an essential role in how your entire body rests. A well-chosen pillow supports the natural curve of your neck and helps keep your spine in proper alignment while you sleep.
When your pillow doesn’t provide the right support, it can lead to poor posture during sleep. Over time, this may contribute to stiffness, discomfort, and even more disrupted sleep. For older adults, these small misalignments can have a bigger impact, especially if you’re already managing aches, arthritis, or reduced mobility.
A supportive, well-fitted pillow can also help with:
- Reducing tossing and turning by easing pressure points
- Easing tension and headaches caused by neck strain
- Improving sleep quality so you wake up feeling more refreshed
The right pillow works with your sleep position and body, not against it. That’s why choosing the right one isn’t just about comfort. It’s about giving your body the support it needs to truly have a good night’s sleep.
The Different Pillow Types (Pros + Cons)
There’s no one-size-fits-all when it comes to pillows. Each type offers a different feel, level of support, and long-term comfort. Here’s a clear breakdown of the most common pillow types and who they’re best suited for.
Memory Foam Pillow
What it is: A dense, contouring material that responds to your body’s shape and heat.
Pros:
- Moulds to your head and neck for personalised support
- Helps reduce pressure points
- Often recommended for neck and shoulder pain
Cons:
- Can retain heat (look for cooling features like cooling gel if you tend to sleep warm)
- Some find it too firm or slow to adjust when changing positions
Best for: Side and back sleepers, and those managing neck pain.
Latex Pillow
What it is: A natural or synthetic material with a bouncy, responsive feel.
Pros:
- Breathable and naturally cooling
- Durable and long-lasting
- Hypoallergenic (if made from natural latex)
Cons:
- Typically firmer than other types
- Can feel too dense for those who prefer a softer pillow
Best for: Sleepers who need firm, responsive support with a cooler feel.
Feather or Down Pillow
What it is: Feather pillows are made from the soft undercoating (down) or outer feathers of ducks and geese.
Pros:
- Soft, lightweight, and moldable
- Offers a classic, cushioned feel
Cons:
- Needs regular fluffing to keep its shape
- May not provide enough support for some sleepers
- Not suitable for those with feather allergies
Best for: Stomach sleepers or anyone who prefers a soft, traditional feel.
Polyester (Down Alternative) Pillow
What it is: Polyester pillows are a synthetic fill designed to mimic the softness of natural down.
Pros:
- Hypoallergenic and affordable
- Soft and lightweight
Cons:
- Tends to flatten over time
- May not offer consistent support
Best for: Budget-conscious sleepers or those needing an allergy-friendly option.
Adjustable Pillow Fill
What it is: Pillows with removable or customisable fill, often made from shredded foam or latex.
Pros:
- Adjustable loft and firmness
- Can be tailored to your preferred sleep position
- Adaptable over time as your needs change
Cons:
- May require trial and error to get the right feel
- Occasionally needs readjusting
Best for: Combination sleepers or anyone who prefers flexibility and personalisation.
How to Choose a Pillow Based on Your Sleep Position
Your sleep position plays a big role in what kind of pillow will support you best. It’s all about keeping your head, neck, and spine in a natural, neutral alignment—so you wake up without stiffness or pain. Here’s what to look for depending on how you sleep most of the night.
Side Sleepers
Side sleepers need extra support to keep the head and neck aligned with the spine. A pillow that’s too flat can cause your neck to bend downward, while one that’s too high can push it upward.
Look for:
- Medium to firm pillow support
- Higher loft (thicker pillow) to fill the gap between your head and shoulder
- Contoured or memory foam pillows can work well for added neck support
Back Sleepers
Back sleepers need a balance—something that supports the natural curve of the neck without pushing the head too far forward.
Look for:
- Medium firmness
- Medium loft (not too flat, not too high)
- Pillows with gentle contouring or cervical support can help reduce strain on the neck
Stomach Sleepers
This is the trickiest position when it comes to spinal alignment. Sleeping face-down can put pressure on your neck and lower back, so it’s important to choose a very soft, low-loft pillow—or no pillow at all.
Look for:
- Soft, low-loft pillows
- Down or down alternative for moldability
- Some stomach sleepers prefer placing a thin pillow under their chest or hips instead, to reduce lower back strain
Combination Sleepers
If you move around during the night, flexibility is key. You’ll want a pillow that adjusts easily or supports multiple positions.
Look for:
- Adjustable-fill pillows that let you customise height and the pillow’s firmness
- Medium loft to suit a variety of positions
- Responsive materials like shredded memory foam or latex
Finding the Right Pillow Shape for Your Sleep Style
It’s not just about softness and support—shape plays a big role in how well your pillow works for your body. The right shape can help cradle your neck, support your spine, and even reduce tossing and turning.
Standard Pillows
The classic rectangle.
These work for most people and fit into nearly any pillowcase. They’re great if you don’t have specific support needs and just want something comfortable and familiar.
Best for: Everyday use, especially if you’re switching between sleep positions.
Contour Pillows
Curved to follow the shape of your neck and head.
Usually made from memory foam, these pillows have a gentle dip in the middle and raised edges to support the natural curve of your neck.
Best for: Back and side sleepers, or anyone with neck pain or stiffness.
Cervical Pillows
Designed specifically for spinal alignment.
These often have a more structured shape with targeted support zones. They’re ideal if you have medical concerns or persistent neck/back pain.
Best for: People with chronic neck issues or posture-related discomfort.
Wedge Pillows
Triangular-shaped pillows that elevate your upper body.
These are great for reducing acid reflux, snoring, or sinus pressure. They also pair well with adjustable beds.
Best for: Back sleepers, people with medical needs, or anyone who prefers sleeping at a slight incline.
Body Pillows
Long, full-body support.
These oversized pillows give you something to hug or wrap around, which can ease pressure on joints and improve alignment, especially for side sleepers or during pregnancy.
Best for: Side sleepers, pregnant people, or anyone who wants extra support and comfort.
Understanding Firmness and Loft (aka Pillow Height)
When it comes to pillows, two things matter just as much as shape: firmness and loft. The pillow density affects how your neck and head are supported, and whether you wake up refreshed or with a crick in your neck.
What is Pillow Loft?
Loft simply means the height or thickness of your pillow when it’s fluffed up and lying flat. It plays a big role in how well your pillow keeps your head and spine aligned.
- Low Loft: Flat and thin. Best for stomach sleepers.
- Medium Loft: Mid-level height. Works for back sleepers or combo sleepers. These medium profile pillows are typically 4-5 inches when lying flat.
- High Loft: Thick and supportive. Great for side sleepers or anyone with broad shoulders.
What About Firmness?
Firmness refers to how much give your pillow has. In other words, how soft or solid it feels when you rest your head on it. It’s closely tied to the fill material (like memory foam vs. down), and it affects how much support you get.
- Soft: Easily compresses under your head. Best if you like to sink in.
- Medium: Offers a balance of softness and support.
- Firm: Keeps its shape and provides maximum support. Ideal if you need strong neck alignment.
How to Pick the Right Combo
Think of firmness and loft as a team—they work together to support your sleep style. For example:
- A side sleeper with broad shoulders may need a firm, higher profile pillow to fill the gap between the head and neck and the mattress surface.
- A back sleeper might prefer a medium firmness and medium loft.
- A stomach sleeper usually needs a soft, low-loft pillow to avoid neck strain.
If you’re not sure, adjustable pillows (where you can add or remove filling) offer a great middle ground until you find your sweet spot.
How to Choose a Pillow for Neck Pain, Back Pain, and Medical Conditions
If you’re waking up with aches or stiffness, your pillow could be part of the problem—and part of the solution. Choosing the right pillow can make a huge difference when it comes to managing pain and getting deeper, more restful sleep.
Best Pillows for Neck Pain
Neck pain often comes from poor alignment. If your pillow is too high, low, or soft for your sleep position, your neck ends up bent at an awkward angle all night.
What to look for:
- A pillow that supports the natural curve of your neck
- Contour or cervical pillows made from memory foam or latex
- Medium to firm support if you sleep on your side or back
- Adjustable-fill pillows for finding the perfect pillow height
Best Pillows for Back Pain
If your pillow doesn’t align your head with your spine, it can throw your whole back out of balance. And for lower back pain, your sleeping position matters too.
What to look for:
- For back sleepers: a medium-loft pillow that supports the neck without tilting the head
- For side sleepers: a high-loft pillow that fills the gap between your shoulder and head
- Optional: a second pillow under your knees (back sleepers) or between your knees (side sleepers) for extra support
Best Pillows for Other Medical Needs
Certain conditions, like sleep apnea, acid reflux, or circulation issues, may require extra elevation or specific support.
What to look for:
- Wedge pillows or an adjustable bed to elevate the upper body
- Pillows made from hypoallergenic or breathable materials for allergy sufferers
- Ergonomic designs that promote a neutral sleeping posture
If you’re working with a physio, chiropractor, or doctor, it’s worth checking in for tailored advice—but starting with a pillow designed for alignment is a solid first step.
Matching the Right Pillow with an Adjustable Bed
Letto’s adjustable beds change the way you sleep—literally—so your pillow needs to keep up. When your head and upper body are elevated, a flat or unsupportive pillow can push your neck into an awkward angle.
As you raise the head of the bed, the space between your head and the mattress increases. A standard pillow might not offer enough support in this position, which can lead to neck strain or disrupted sleep.
Tips for Better Support:
- Look for contoured or adjustable-fill pillows that maintain alignment even when you’re reclined
- Memory foam or latex options tend to hold their shape well at different angles
- Pair your pillow with your position—if you often sleep slightly elevated for reflux or breathing, go for a higher loft
Letto’s sleep systems are designed to work together, so if you need help choosing a pillow that complements your adjustable bed, our team is always here to guide you.
When (and How Often) to Replace Your Pillow
Even the best pillow doesn’t last forever. Over time, pillows can lose their shape, flatten out, and collect sweat, oils, and dust mites—none of which are ideal for a restful night’s sleep.
Signs It’s Time for a New Pillow:
- You wake up with neck or shoulder pain
- It’s lumpy, flat, or starting to lose shape
- You’re constantly fluffing or folding it to make it comfortable
- It’s yellowing or has a smell that won’t wash out, indicating the accumulation of dead skin cells and other allergens
- It’s been 1–2 years (especially for polyester or down-filled pillows)
How to Stretch Your Pillows Lifespan:
To keep your pillow in top condition, use pillow protectors and wash them regularly. All Letto pillows come with a washable cover for easy maintenance.
If you’re looking for a pillow that adapts to your sleep style, the Letto Shredded Memory Foam Pillow offers the ultimate in customisable comfort. With its adjustable loft and firmness, you can fine-tune it to support your head, neck, and shoulders just the way you like it. Designed to relieve pressure points and maintain spinal alignment, this pillow helps you get the deep, restful sleep you deserve.
Final Thoughts on How To Choose A Pillow
Choosing the right pillow is one of the easiest yet most effective ways to achieve a better night’s sleep. It’s not just about comfort—it’s about support, alignment, and making sure your pillow suits your body and sleep style.
Letto’s range of pillows, adjustable beds, and sleep systems can help you find the perfect match for your needs. From adjustable pillows to beds designed for personalised comfort, we’re here to help you get the best rest possible.Ready for better sleep? Explore Letto’s full range of pillows and adjustable beds for a setup tailored just for you—because better sleep starts here.