The Pillow Buying Guide: How to Choose the Best Pillow for You

Reviewed by Bethany Lawrence, Osteopath, Osteobeth

A good night’s sleep is important for both good mental and physical health – choosing the right pillow for you is one of the best ways to improve that. If you don’t have the right support, you could end up with neck pain. If you’re reading this because you already have neck pain, you’re not alone. It’s estimated that half of the world’s population will experience a significant episode of neck pain in their lifetime. The wrong pillow is one of the most overlooked causes of morning neck and shoulder pain, but the easiest to fix. Below you’ll find a comprehensive pillow-buying guide to help you find the support you need.

What are the different pillow types?

There are several different types of pillows to choose from, each designed to cater to different sleeping preferences and needs. Common pillow types include memory foam, bamboo, and down pillows.

Memory foam pillows

Memory foam pillows are made from polyurethane foam, designed to contour to your head shape and position when pressure is applied. This means your head and neck are supported, and it also ensures your spine is aligned, resulting in a comfortable night’s sleep.

These pillows are generally best for people who sleep on their back, as this complements the alignment benefits. However, they are comfortable for most sleepers, no matter which way you lie!

Bamboo pillow

There are so many benefits to choosing a bamboo pillow; bamboo is moisture-wicking and highly breathable, meaning you’ll stay cool as you sleep and wake up fresh. Also containing memory foam, you’ll benefit from those incredible body-aligning properties too! Bamboo is super soft, meaning a very comfortable night’s sleep.

Bamboo is the perfect choice for those with allergies – naturally hypoallergenic and antibacterial, and it’s inhospitable to bed bugs and dust mites. You’ll know you’re getting a safe night’s sleep and protecting your skin in the process.

Why does the wrong pillow cause pain?

When choosing a new pillow, there are a few different things to consider. Picking the perfect pillows for the whole family is an important task!

Sleep position

The way you sleep plays a major role in what pillow will best support your neck and spine.

Pillow loft/height

Pillows come in low, medium, and high lofts. If it is too low or too high, it can cause misalignment with your head and neck, causing pressure over time, resulting in neck pain.

• Too thick → chin to chest → neck extensors strained
• Too flat → head drops → neck flexors strained

If you sleep for eight hours in these positions, you will end up with chronic tension. Approximately 40–70% of people will experience a significant episode of neck pain at some point in their lifetime, so it is best to invest in a more supportive pillow before you reach the point of pain.

Material and fill

Bamboo, memory foam, feather, and down all offer different benefits. Bamboo is breathable and hypoallergenic; memory foam provides contouring support.

Pillow cover and maintenance

Look for removable, washable covers. Bamboo covers get softer with every wash and stay antimicrobial.

Budget and extras

Bamboo pillows are long-lasting and often come with warranties or trial periods for peace of mind.

Pillow selections by sleeping position

If you don’t consider your sleeping position when shopping for a pillow, you may be heading for aches and pains, or even incorrect spinal alignment. A bamboo memory foam pillow could be considered head and shoulders above the rest, as it's a good choice for all sleeping positions. Still, we’ll advise on the optimum support depending on your preferred position.

Back sleepers

The best pillows for back sleepers are ones that have a medium loft and medium to firm support. It’s important that back sleepers have a pillow which relieves pressure from the neck and spine because they can develop pain in these areas. The recommended loft height for those who sleep on their back is between 7–10cm, and in terms of fill, hollowfibre and wool are among the best pillows for back sleepers, but we’d also advise a memory foam pillow, such as our Memory Foam Bamboo Pillow. As well as being highly breathable and hypoallergenic, it’s filled with 3rd generation orthopaedic memory foam and fresh bamboo, intuitively adapting to your back and alleviating aches.

Side sleepers

Most people choose to sleep on their side, and it's considered the most comfortable and healthy way to position yourself for sleep. The best pillows for side sleepers are those with a higher loft that provide support for your neck and shoulders while you sleep. When sleeping on your side, you’re at risk of pressure-point pain or alignment issues. A firm or medium-firm pillow at a loft height of 10-14 cm will give the support needed for the spine. Shoulder width varies from person to person, so if you have broader shoulders, you may find a loft of 12-14cm is better. Look for a pillow that relieves pressure points, such as our Hybrid Bamboo Pillow. Made with charcoal-infused memory foam, it adapts to your sleeping position.

Front sleepers

Some experts suggest that those who sleep on their front don’t need a pillow; however, a low-loft pillow will help improve comfort and support. Spinal alignment is more difficult in this position, which can cause neck or lower back pain. The best pillows are feather or down fill varieties, at a loft height of under 7cm or a flat, providing a cushioned buffer between yourself and the mattress. Our Hybrid Bamboo Pillow features a cloud-like, soft bamboo cover and our innovation, Active O2 Micro-pods™, which help circulate air within the memory foam.

Memory foam vs hybrid vs latex vs down for pain — comparison table

Our table below helps you to decide at a glance which pillow is the most suited to your needs and your budget.

Pillow loft and firmness

Our orthopaedic expert, Bethany, believes a pillow's firmness is important to its supportiveness: "Pillow loft and firmness can be down to personal preference; however, it is important to balance softness with support so that you wake up pain-free and well-rested."

The term ‘pillow loft’ relates to how high your pillow is – or how thick. Pillows generally come in three lofts:

• Low loft – three inches thick or less.
• Mid loft – between three and five inches thick.
• High loft – five inches thick or more.

The great thing about memory foam and bamboo pillows is that they mould to you when pressure is applied so that you can find the right thickness for you.

It is also important to balance softness and support; while a super soft and squishy pillow might sound absolutely dreamy, it’s vital that the pillow you choose offers the right amount of support for you. If you find yourself waking up with a sore neck or aching shoulders, it might be that yours isn’t offering you the support you need.

Material and fill

Another factor in choosing where to lay your head at night is the material and fill used. If you have allergies or sensitivities, take this into account. Bethany confirms,

"If you have allergies or sensitivities, you may not respond well to feather or synthetic materials. Choose bamboo for it’s hypoallergenic, breathability and thermoregulating properties."

Bamboo is naturally hypoallergenic, so it’s great for those with difficulties. Feathers can be too itchy, and cotton might be too abrasive; bamboo is the perfect option.

We all love the cool side of the pillow, so finding one which is temperature-regulating is a good idea. Bamboo does just that with its thermoregulating properties, and it’s breathable meaning there is a good oxygen flow.

Pillow cover and maintenance

Accidents happen, and finding pillows with removable covers is a great way to ensure their longevity: being able to wash the cover means the pillow itself won’t incur any stains! Bamboo gets softer with every wash, which doesn’t take away from the hypoallergenic and antimicrobial properties. Bethany advises that regular cleaning will increase durability,

"Maintenance, i.e removal of covers, is a great way to ensure longevity and allow for regular washing." 

When to replace your pillow

Here are the signs you need to buy a new pillow:

• Does not spring back when folded in half
• Visible lumps or spots
• Waking up with a stiff neck
• Over 18-24 months old
• When you sleep better in a hotel

Pillow recommendation table by pain type

In our table below you’ll find your perfect Panda pillow for your pain type.

Additional considerations

Budget and value for money can be big things to consider when making purchases for your home and family; bamboo pillows are great value for money as they are so long lasting. You can also look for handy trial periods and longer warranties offered by brands for extra peace of mind!

Like many things, buying new pillows often comes down to personal preference. This is where it might be handy to shop in-store and get a feel for the type of pillow you want to buy – and it’s also where those trials come in handy.

Tips for pillow care and maintenance

You don’t want to make life difficult, so choosing a pillow with easy cleaning instructions is a great way to go. Traditional pillows without a removable cover are much harder to clean and can get lumpy when you do try, whereas bamboo covers can go straight in a cool wash and come out softer than ever!

Panda London Bamboo Pillows are guaranteed for 10 years, meaning you won’t need to replace them for a decade; traditional pillows often need to be replaced much faster, meaning you’re spending more and also adding to landfill.

Buying a new pillow

Choosing which pillow to buy is all down to guaranteeing yourself a comfortable night’s sleep – what’s best for the position you snooze in and what will help you wake up feeling rested. It’s also worth considering any allergies you may have and what’s best for your price point. A quality pillow is a worthwhile investment for optimal sleep, and it’s always a good time to treat yourself!

FAQs

1. Why is choosing the right pillow important?

Choosing the right pillow is crucial because it directly impacts your sleep quality and overall comfort. A suitable pillow properly supports your neck and spine, reduces the risk of developing aches and pains, and promotes restful sleep.

2. How do I determine the right pillow for me?

Finding the right pillow involves considering factors such as your sleeping position, personal preferences, specific health conditions, and pillow materials. Assessing your needs and trying different options to determine what works best is important.

3. How often should I replace my pillow?

Traditional pillows should be replaced every 1 to 2 years, depending on the type and quality of the pillow. Over time, pillows lose their shape, accumulate allergens, and may no longer provide adequate support. If you notice your pillow has become lumpy, flat, or uncomfortable, it's likely time for a replacement.

4. How do I determine the best pillow thickness or loft?

The thickness or loft of a pillow should be determined based on your sleeping position and personal preference. Side sleepers generally benefit from higher lofts to maintain proper spinal alignment, while back and stomach sleepers may prefer lower lofts to avoid excessive neck strain.

5. Can I wash my pillow?

Bamboo pillows come with a luxurious removable cover which can be washed on a cool setting and air dried, getting softer with every wash. This cover protects your pillow and helps it last longer, meaning you can sleep well for years to come.

6. Can I try a pillow before purchasing it?

Testing out a pillow in-store gives you a good feel for how comfortable it is, but you should also look for a trial period, allowing you to fall in love with your new pillow at home before you truly commit!