Your pillow should fill the gap between your head and the mattress so your neck stays level with your spine. Side sleepers usually need a high, firm pillow; back sleepers a medium loft; stomach sleepers a thin, soft pillow or none. Adjustable pillows with removable fill are a safe choice if you are unsure.
The best pillow keeps your neck in line with your spine in the position you actually sleep in.
Loft by position
| Position | Loft | Firmness |
|---|---|---|
| Side | High | Medium-firm to firm |
| Back | Medium | Medium |
| Stomach | Low | Soft |
| Combination | Adjustable | Medium |
Fill types
| Fill | Feel | Notes |
|---|---|---|
| Memory foam (solid) | Contouring, stable | Holds shape; can run warm |
| Shredded foam | Moldable, adjustable | Remove fill to tune loft |
| Latex | Springy, supportive | Durable and breathable |
| Down and feather | Soft, squashable | Needs fluffing; check allergies |
| Down alternative | Soft, washable | Budget friendly |
| Buckwheat | Firm, moldable | Cool, can be noisy |
Fit tips
- Match loft to your shoulder width if you sleep on your side.
- Choose adjustable fill if you change positions or share pillows.
- Check the trial and whether the cover is washable.
Pair your pillow with the right mattress for your sleep position, and keep cool with these hot sleeper fixes. Browse pillows.
Common questions
What is pillow loft?
The height of the pillow when it is lying flat. Higher loft fills a larger gap, such as between shoulder and head for side sleepers.
How often should I replace my pillow?
Many pillows need replacing every one to three years. If it stays flat, lumpy or no longer supports your neck, it is time.
Does mattress firmness change the pillow I need?
Yes. On a softer mattress your shoulder sinks in, so side sleepers may need slightly lower loft.
Are cooling pillows effective?
Breathable fills such as latex, buckwheat and shredded foam, plus breathable covers, help some hot sleepers. Results vary.