A Guide to Finding the Right Pillow for Your Sleep Style

Getting the right pillow is not just about comfort - it's about improving your sleep quality, reducing pain, and boosting your overall well-being. Your sleep style plays a significant role in determining the kind of pillow you should choose.

Are you a side sleeper? A stomach sleeper? Or do you keep changing positions? Each sleeping position demands different support and pillow features to ensure your spine remains aligned throughout the night.

This in-depth guide will walk you through how to pick the best pillow for your sleep style, offer pillow recommendations for back sleepers, discuss the benefits of orthopaedic pillows, and provide maintenance tips to extend your pillow’s life. By the end, you’ll know exactly what to look for in a pillow that suits your preferred sleep position.

Why the Right Pillow Matters

Your pillow does more than cradle your head. It supports your neck, back, and shoulders, keeping your spine properly aligned - a crucial factor in avoiding pain and ensuring good sleep hygiene.

Using a wrong or worn-out pillow can lead to neck stiffness, interrupted sleep, and even chronic discomfort.

A good pillow, paired with the right mattress, ensures your body is correctly positioned, helping you wake up refreshed and pain-free. With so many options like memory foam, British wool natural fibres, and orthopaedic pillows, understanding your sleep style and choosing accordingly will make all the difference.

Identifying Your Sleep Style

To choose the right pillow, start by identifying your sleep style. What position do you naturally find yourself in most of the night? (The Ultimate Sleep Position)

Side Sleepers

More than 70% of people sleep on their side, making it the most common sleep style. It’s also one of the healthiest as it helps reduce snoring and acid reflux. Side sleepers, however, need elevated support to fill the gap between their shoulder and head, ensuring the spine maintains a neutral alignment.

Best Pillow Type for Side Sleepers:

• High loft (thicker pillow) to provide sufficient elevation.
• Firm support to prevent the head from sinking too far.
• Example Pillow: Putnams' Memory Foam Orthopaedic Pillow, which contours perfectly to your neck and head, delivering firm yet adaptive comfort for side sleeping.

Pro tip for side sleepers: Place a small pillow or cushion between your knees for added spinal alignment and to reduce hip discomfort. (Try Putnams British Wool Knee Pillow)

Back Sleepers

Sleeping on your back helps reduce pressure on your joints and aligns your body’s natural posture. However, without the right pillow, back sleepers risk pushing their head too far forward or letting it sink too low, resulting in poor neck support.

Best Pillow Type for Back Sleepers:

• Medium loft for balanced elevation.
• Balanced firmness to support the natural curve of the cervical spine.
• Example Pillow: The Putnams Graphite Latex Pillow - height adjustable, supportive, and perfect for maintaining alignment without compromising comfort.

Pro tip for back sleepers with lower back pain: Place a flat cushion under the knees to ease lumbar strain.

This pillow is deceptively comfortable....

Graphite Latex Pillow - Height Adjustable

This pillow is deceptively comfortable. Honestly, I didn't think I'd like it. When I first felt it, the material felt slightly hard and not as fluffy as I was used to. However, after an extended trial, I am a complete convert. It is soft enough to be comfortable, and firm enough to always keep its shape. I sleep well on it, and my spine is aligned.

- Elizabeth B

Stomach Sleepers

Considered the least ideal position due to the strain it places on the neck and spine, stomach sleeping requires a very soft, low-profile pillow, or no pillow at all, to prevent further misalignment.

Best Pillow Type for Stomach Sleepers:

• Low loft (thin pillow) with soft support.
• Lightweight materials like feather or down pillows.
• Example Pillow: The Putnams Self Adjusting Pillow offers a barely-there feel, suited for stomach sleepers seeking a soft touch.

Pro tip for stomach sleepers: Use a pillow under your pelvis to improve spinal alignment and reduce lower back tension.

Great pillow highly recommended. Just...

Putnam Self-Adjusting Pillow

Great pillow highly recommended. Just about the right amount of firmness, I think the softer foam adjustable pillow would be too soft, you might as well probably just use a normal pillow. 3 pieces of foam so 3 levels of adjustment, so it is more than likely you find your perfect height. A good size, and not too big for travel. Provided relief when I had an inflamed face, as firm but not too hard. Expensive but best pillow yet, and I used to work extensively in the biomechanics field. - Peter

Combination Sleepers

If you switch positions throughout the night, finding a pillow that adapts to various positions is essential. You’ll need something versatile that isn’t too high or firm for back sleeping but still provides enough support for side positions.

Best Pillow Type for Combination Sleepers:

• Adjustable pillows with removable filling to customise height and firmness.
• Medium-firm with a mix of support and flexibility.
• Example Pillow: Putnams'  Body Pillow, which adapts to your movement and is flexible enough to support across multiple positions.

(See also - Your Guide to Healthy Sleep Habits and Finding Your Ideal Sleep Position)

Features to Consider When Choosing a Pillow

There’s more to pillow selection than just sleep style.

Consider these critical features to find your perfect match:

1. Firmness

Support largely depends on firmness. Side sleepers need firmer pillows for support, while back and stomach sleepers can opt for softer options.

2. Material

• Memory Foam: Contours to your head and neck, providing personalised support.
• Organic: British Wool/ Organic Buckwheat Hulls. Soft and lightweight, but may flatten over time, requires maintenance.   
• Graphite Latex: Offers medium to firm support and is naturally cooling.
• Synthetic Fill, Foam: More affordable and hypoallergenic.

3. Loft

The height of a pillow is crucial. A high loft is ideal for side sleepers, medium for back sleepers, and low for stomach sleepers.

4. Allergy Considerations

Hypoallergenic materials like British wool or synthetic fibres work well for allergy sufferers.

5. Durability

Opt for high-quality materials that retain shape and support for years, like those offered in the Putnams Comfort Range.

Benefits of Orthopaedic Pillows

Struggling with neck pain or snoring?

Orthopaedic pillows are designed to alleviate specific issues like spinal misalignment, tension, and even breathing difficulties. Their contouring shapes deliver targeted support, making them ideal for side and back sleepers alike.

Popular Orthopaedic Uses:

• Neck Pain: Firm, memory foam orthopaedic pillows relieve pressure points.
• Snoring: Raised or contoured designs improve airflow while sleeping.
• Spinal Alignment: Cleverly shaped pillows ensure the head and spine remain neutral.

Explore Putnams Comfort Pillow Collection for side pain and beyond.

See also (Tips for Preventing Snoring Using Different Pillow Types)

Pillow Maintenance Tips for Longevity

The right pillow can enhance your sleep for years if well-maintained. Here’s how to keep yours in top shape:

• Wash Regularly: Aim to clean your pillow every 3–6 months (check care instructions). Use a pillow protector for added hygiene.
• Fluff Pillows Daily: This prevents clumping and helps maintain shape.
• Replace as Needed: Most pillows need replacing every 18 months to 2 years. A flattened or lumpy pillow is a clear sign it’s time for an upgrade.

See Also (Ultimate Guide to Washing Pillows: Care Tips for Different Materials)

Find Your Perfect Pillow With Putnams 

Choosing the perfect pillow doesn’t need to be overwhelming. Use this pillow buying guide, tailored to your sleep style, to make the right choice. Whether you need an orthopaedic pillow for side pain, an adjustable pillow for combination sleepers, or simply the best pillow for your sleep style, Putnams has you covered.

Take the Next Step

Explore Putnams Range of Pillows, expertly designed to match your specific sleep position and needs. Start your journey to better sleep today! Shop Now