Picking the Best Pillow for Sleeping

By: Dr. Tiffany T. Butler | January 24, 2023 | Read Time: 6 minutes

“You’re not healthy unless your sleep is healthy.” (Dr. William Dement)

What is the best pillow for sleeping? Well… it depends on how you fall asleep. If you are like most people, you start off sleeping in one position and wake up in a completely different position. Regardless of your sleeping position, having the correct pillow that provides adequate support to the spine is essential to reducing your risk of neck and/or upper back pain.  

If you wake up with neck pain and/or upper back pain, chances are: 1) you are either sleeping with the wrong pillow or 2) you need to buy new pillows. The adult human head weighs about 10 – 12 lb. Just imagine laying a 10 – 12 lb. bowling ball on your pillow every night for a year – what do you think will happen to the pillow? The pillow will begin to flatten, losing its shape and form. Once the pillow loses its form and shape, it can no longer act as a supportive structure while sleeping.

Do you still have pain after replacing your pillow(s)? If you replaced the pillow(s) and you continue to experience neck or upper back pain, then you may need to schedule an appointment with your chiropractor for a consultation. Since the neck and upper back pain can result from poor posture, arthritis, or occupational activities (such as prolonged computer use, excessive driving, or sitting) – it is important to get an evaluation to determine the cause. It should be noted that sleeping without adequate support, can cause neck and/or upper back pain over time, especially if you have been sleeping with the wrong pillow.

Criteria for a Good Pillow

#1: Supportive

When sleeping on your side, the pillow should occupy the space between your head and the bed. If you your head is propped up too high or laying too low, readjust the pillow to ensure your head is centered. When sleeping on your back, the pillow should be placed behind your head and/or upper back region with your head in a neutral position. If your head is flexed (e.g. chin is tucked), then the pillow may be too fluffy and if your head is extended, the pillow may be too low. Whether you are a side-sleeper or back-sleeper, you want a pillow that provides your head with support while keeping your cervical spine (neck) in a neutral position (straight), centered, to avoid straining the neck and upper back muscles.

#2: Flexible

If the pillow is too firm, it may be uncomfortable and cause pain in the head structures such as – the ears and jaw. If the pillow is too soft, you may find yourself constantly readjusting the pillow throughout the night such as – folding it or rolling it up. A flexible pillow will allow you to shape the pillow to ensure laying on it is comfortable while keeping your spine in a neutral position. Examples of flexible pillows are memory foam or water-filled pillows, just to name a few.

#3: Comfortable

Similar to picking a good mattress, when selecting a pillow you want to go for comfort. Some people like a firm pillow while others like a softer pillow. The pillow should not cause or contribute to pain, if it does, it’s not the pillow for you. If you have a difficult time falling asleep or staying asleep because of the neck and/or upper back pain caused by pillows, I would suggest you ditch the pillows and get new ones immediately!

Bottom Line: The best pillow for you is the one that meets all 3 criteria: supportive, flexible, and comfortable to your liking.

Dr. Tiffany T. Butler (aka “The Pain Doctor”) is a chiropractor, author, and entrepreneur. She leads Harmonious Living Chiropractic: Fitness & Wellness Center, a pain management practice, in offering healthcare solutions that focus on patient-centered care. Her team consists of individuals who are passionate about improving patient outcomes by providing chiropractic care, in conjunction with therapeutic procedures. Their services have helped hundreds of people find pain relief and improved their quality of life. To learn more about Dr. Butler visit https://www.drtiffanybutler.com/dr-butler/ Connect with Dr. Butler on social media #drtiffanybutler