Pillow Health

By Tegan Hailey

No matter what age you are, having a good night's sleep is really important! Whilst we know that having the right pillow can greatly improve our quality of sleep, a lot of us tend to forget to change and replace our pillows on a regular basis. 

But why should we replace our pillows regularly?

We spend a lot of time in contact with our pillows, up to a third of our life if we are an 8 hour sleeper. Unfortunately even the highest quality pillows degrade and wear out over time. Another reason is hygiene, our sweat and dead skin cells build up and get absorbed into the pillow over time. 

How often should I replace my pillows/mattress?

It is a good idea to replace your mattress every 10 years. Whilst pillows should be replaced every 1-2 years depending on the type of pillow and how it stands up to normal ‘wear and tear’. Most pillows these days come with an expiry date stamped onto them.

The rate at which a pillow degrades usually depends on what material it is made from. Synthetic fiber pillows degrade more quickly than memory foam and latex pillows. However memory foam and latex pillows will also eventually lose their ability to bounce back to their original shape. 

Key things to check when deciding to replace a pillow are … 

• Has your pillow gone lumpy? 

• Does your neck and head feel supported?

• Is your pillow still offering the appropriate support and comfort that you need?

• Is your pillow a different colour from when you bought it? Or has it developed obvious stains or odours?

Changing pillows will be different for Adults Vs Children:

We all have different sleeping habits, some of us like to sleep on our sides, back, stomach or even curled up like Cam’s dog Poppy. But sleep habits are also different between children and adults. Children tend to be active sleepers, meaning they move around a lot more during their sleep. They are also usually sleeping for longer, and thus children can wear down the whole pillow faster. Children benefit from smaller pillows, and pillows that can adapt to various positions. Adults on the other hand tend to settle into a favourite position, and are more likely to wear down a pillow in a specific spot. We are usually more aware of our sleeping habits, and are able to choose the pillow best suited for that position. 

Is your pillow affecting your pain?

Have you ever woken up with a stiff or sore neck? In some cases, your pillow could be the contributing factor! Selecting the right pillow helps to ensure that not only do you sleep well and wake up feeling refreshed, but also without pain or stiffness. Your pillow should provide you with enough support to keep your neck and back correctly aligned. 

How do you choose your pillow?

Pillows come in all shapes and sizes! Memory or latex pillows are thought to work better because they are designed to contour and fit into the natural curve of your neck and shoulders. However it ultimately comes down to personal preference! Everyone will be different when it comes to choosing the right pillow, and you don’t have to spend massive amounts on pillows either. It is a good idea to try pillows out at the shop on a mattress that is similar to the one you have at home. 

The type of pillow to get depends on what type of sleeper you are … 

• Side sleeper: medium-high profile pillow 

  Provide support to your neck and shoulders while you sleep.

• Back sleeper: low profile pillow 

  Pillows that are too high and stiff may keep your head flexed during the night. Low profile pillows support around the neck while you sleep.

• Stomach Sleeper: low and soft profile pillow

  Usually advised against as it causes your neck to arch back and to one side. It can be a good idea to place the pillow underneath your chest more rather than your head to avoid extension of your neck while you sleep. 

• Active sleeper: all round pillow 

  The main focus is to keep your spine fairly straight while you sleep. 

If you can’t recall the last time you changed your pillow, it might be the time to do it. We know it can be difficult to give up a favourite pillow, but keeping an eye on how well your pillow is holding up and replacing it regularly can enhance your quality of sleep and help to prevent and reduce pain. For any more information or advice on pillows please talk to your osteopath.