Sleeping. Dreams. Woman portrait. Afro American girl in pajama is hugging a pillow and smiling, on a yellow backgroundMattresses undoubtedly play a key role in your sleep.  But while you’re shopping around and picking out the perfect mattress, pause to think about this other critical element of a good night’s rest: your pillow.

Pillows aren’t just a lump of feathers and fluff—they determine your sleep comfort and quality. 

A simple invention, yet a critical player in your sleep health –  sleeping with the wrong pillow can have serious consequences for your body. Continue reading to discover just how far this goes and when to know it’s time to replace your pillow.

How does my pillow affect my sleep quality?

1. It helps curb neck pain, back pain and headaches.

When the right pillow is used correctly, it’s a saving grace support tool for your neck, back and shoulders. It needs to fit into the mold of your head and neck. If your pillow is too flat or too high, it could cause your muscles and ligaments to feel sore and strained.

If you don’t use a pillow at all, the pressure on your neck and shoulder muscles will be unevenly distributed. Not to mention the evident impact on your mental health due to sleep deprivation from bodily pain. You shouldn’t be waking up with a sore neck and subsequently, trying to fall asleep the next night with a sore neck.

2. It keeps your spine in a neutral position.

If you don’t have a pillow or you have the wrong pillow, you’re potentially putting your spine out of alignment. The natural curve of your neck should be supported to promote better posture and comfort during your snooze.

3. It supports your sleep position.

The way you sleep will not only dictate your sleep quality, but the type of pillow and placement you need. And in some cases, you may need a pillow for your head and body. If you sleep on your stomach, then you will need a flatter pillow, in addition to one under your stomach and pelvis. Then if you sleep on your back and side, you definitely need a firm, proper pillow to elevate and stabilize the neck and spine.

4. It can affect allergies.

Mattresses aren’t the only things that collect body oil, dead skin cells and hair. Of course, sleeping on a pillow every night attracts all sorts of things, including potential dust mites. In turn, this could cause allergies or trigger asthmatic symptoms. But if you have a clean pillow made from quality materials, your sleep quality will be better off for it.

When to get a new pillow

Out with the old and in with the new. Going off of the information above, it’s time to consider getting a new pillow when:

  • It’s been years since you bought a new one. The National Sleep Foundation recommends every two years.

  • You’re starting to feel allergies and sinus congestion on a consistent basis when waking up.

  • Your pillow has just lost its fluff or firmness.

  • You wake up with a sore neck or tight shoulders.

Man having insomnia laying in bed on pillow, looking up to gray cloud over his head

Is your pillow the reason you can’t sleep?

Choosing a good pillow is necessary to achieve a good night’s rest. There’s also plenty of specialty pillows, such as orthopedic pillows, that are worth considering as remedies for serious neck pain or sleeping disorders. If you think it’s time to upgrade your pillow that better suits your needs – talk to your chiropractor.