How to Choose a Pillow
Work in order — position, loft, firmness, fill, then everything else. Most bad pillow purchases happen because the order gets reversed.
By the Somnora editorial team · Last updated September 1, 2026
Step 1 — Identify your dominant position
Note the position you fall asleep in and the one you wake in. Side sleeping needs the most height, back sleeping less, stomach sleeping least. If the two differ, read combination sleeping.
Step 2 — Estimate the gap
- Lie in your usual position on your own mattress.
- Have someone photograph you from behind or in front, at bed height.
- Look for a roughly straight line from the back of the head through the neck and upper back.
- Note whether your head is tipped up or down — that is the correction you need.
Mattress firmness affects this: a soft mattress lets the shoulder sink and reduces the loft you need. See the pillow height guide for detail.
Step 3 — Choose firmness to hold that loft
Firmness is resistance, not height. A soft pillow with 6 inches of stated loft may compress to three. Broader shoulders and heavier heads need more resistance to maintain the same height. See pillow firmness.
Step 4 — Pick a fill
| Fill | Feel | Best suited to |
|---|---|---|
| Solid memory foam | Slow sink, unchanging shape | People who want consistent support and contoured shapes |
| Shredded memory foam | Mouldable, adjustable height | Combination sleepers and anyone between loft sizes |
| Latex | Springy, responsive, cooler than solid foam | Firmer preferences and hot sleepers |
| Down alternative / fibre | Soft, light, easy to fold | Stomach sleepers and low-loft needs |
| Hybrid (foam core + fibre) | Support with a softer surface | People who want foam support without the foam surface feel |
Step 5 — Check the practical details
- Size, especially for contoured pillows, which are often smaller than standard.
- Cover, whether it is removable and machine washable.
- Return window and conditions — the single most useful protection when buying a shaped pillow unseen.
- Care instructions, since most foam cores cannot be washed.
How often should a pillow be replaced?
There is no universal figure. A practical test is whether the pillow still holds its shape under your head — a foam pillow with permanent dents or a fibre pillow that folds in half is no longer supporting you.
Does a more expensive pillow sleep better?
Price correlates loosely with materials and durability, not with fit. A cheap pillow at the right loft will usually feel better than an expensive one at the wrong loft.
How long does it take to adjust to a new pillow?
Give any new pillow at least a week of normal nights before judging it, particularly a contoured one. If it still feels wrong after two or three weeks, it is likely the wrong fit.