How to choose a pillow
The right pillow keeps your head, neck and spine in one straight line. That comes down to three things: loft (height), fill, and firmness — and the most important one is set by how you sleep.
By The Pillow Advisor Editorial Team · Updated June 2026
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Step 1: Start with your sleep position
Position sets the loft you need. Get this right and you're most of the way there.
Side sleepers
You need the most height. A high, firm pillow fills the wide gap between your ear and shoulder so your neck stays in line with your spine.
Best pillows for side sleepersBack sleepers
Aim for medium loft. The pillow should cradle the natural curve of your neck without pushing your head forward or letting it fall back.
Best pillows for back sleepersStomach sleepers
Go as low and soft as possible. A thin, squishy pillow keeps your neck flat instead of cranking it up and back all night.
Best pillows for stomach sleepersStep 2: Pick a fill for the feel
Memory foam
Solid foam contours and holds its shape; shredded foam is adjustable. Great pressure relief, but it can sleep warm unless it's gel-infused or ventilated.
Down & down-alternative
Soft, mouldable and light. Real down is luxurious but pricey; down-alternative is hypoallergenic and cheaper. Both flatten faster than foam and need fluffing.
Latex
Springy, supportive and naturally breathable, so it sleeps cool and lasts for years. It feels firmer and more responsive than memory foam.
Polyester (poly-fill)
The budget standard — soft and washable, but it clumps and flattens within a year or two, so plan to replace it more often.
Step 3: Dial in firmness and check alignment
Firmness works hand in hand with loft. A side sleeper needs a firm pillow that won't collapse under the weight of the head; a stomach sleeper needs something soft that compresses almost flat. The test that matters: lie down in your usual position and have someone check that your ear, shoulder and hip form a straight line. If your chin tucks toward your chest or your head tips back, the loft is wrong.
Not sure how much height you need? An adjustable pillow — usually shredded memory foam you can add or remove — lets you tune the loft instead of guessing. It's the safest bet if you switch positions or share opinions in the house.
A quick word on replacing it
Even the best pillow wears out. Most need replacing every one to two years as the fill breaks down and stops supporting your neck. If yours is older than that, or it fails the fold test, the right next pillow won't help much until you swap it. Here's how often to replace your pillow and the signs to watch for.
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Frequently asked questions
How do I know which pillow is right for me?
Start with your sleep position, because it sets the loft you need. Side sleepers need a high, firm pillow to fill the shoulder gap, back sleepers need medium loft, and stomach sleepers need a low, soft one. Then choose a fill (memory foam, down, latex) for the feel you like, and check it keeps your ear, shoulder and hip in a straight line.
What loft (height) should my pillow be?
Loft should match your sleep position and body frame. Side sleepers usually want a high loft of about 4 to 6 inches to fill the gap between ear and shoulder, back sleepers do well with a medium 3 to 5 inches, and stomach sleepers need a low loft under about 3 inches. Broader shoulders need more height; an adjustable pillow lets you fine-tune it.
Source: Sleep Foundation - Pillow Loft
Which pillow fill is best?
There is no single best fill; it depends on the feel you want. Memory foam gives the most pressure relief and shape, latex is springy and sleeps coolest, down and down-alternative are soft and mouldable, and polyester is the cheapest but flattens fastest. Adjustable shredded-foam pillows suit people who aren't sure, since you can add or remove fill.
Source: Sleep Foundation - Pillow Types
How firm should a pillow be?
Firmness works together with loft to keep your spine neutral. Side sleepers and heavier people generally need a firmer pillow that won't collapse under the head, while stomach sleepers want soft. Back sleepers land in the middle. If you wake with a sore neck, your pillow is usually too firm or too soft for your position.
How do I choose a pillow for neck pain?
For neck pain, the priority is keeping your head and neck in a neutral line, so look for a supportive contour or an adjustable pillow you can tune to your exact loft. Side sleepers with neck pain in particular need a high, firm pillow that fills the shoulder gap. See our guides to the best pillows for neck pain and for side sleepers with neck pain.
How often should I replace my pillow?
Most pillows should be replaced every 1 to 2 years, though quality memory foam and latex can last 2 to 3 years or more. If your pillow stays folded when you fold it, has lumps, or you wake up with a stiff neck or congestion, it's time for a new one. See our full guide on how often to replace your pillow.
In short: match loft to your sleep position first, then pick a fill you like and a firmness that keeps your spine in line. When in doubt, go adjustable. Start with our best pillows.