Illustration: Cami Dobrin/Guardian
Whether you’re a side sleeper or a back sleeper, or like to sit up and read in bed, choosing the right pillow can seriously improve your quality of sleep, and maybe even your life. But with the sleep industry estimated to be worth up to $40bn in 2017, and with so many sleep products on the market, choosing a pillow can be so hard you might end up losing sleep over it.
“People should ideally be looking to change their pillow every two to three years,” says Simon Williams, from the Sleep Council. “This is down to hygiene. In fact, there was some research a couple of years ago which found that a third of your pillow is made up of dust mites and their droppings.” Nice. “There are now a lot of options when it comes to pillows, from natural feathers and goose down, which stay very springy, to latex or memory foam, which moulds to the shape of your body but tends to be a bit hotter,” he adds.
Williams, who takes his own pillow on holiday with him to avoid unpredictable hotel offerings, says that you should think of your bedding in the same way that you do looking after a car. “Imagine that the pillows are like the tyres of a car,” he says. “If you don’t have a good pillow, you won’t have a great night’s sleep, no matter what you do or how much you invest in a mattress.”
So here’s your guide to choosing your next pillow partner – sweet dreams (almost) guaranteed …
Best for side sleepers
“If you like to curl up on your side, you may need a firmer, thicker pillow,” says Williams. “Look for one that’s as thick as the distance between your ear and outside shoulder, as this will keep your spine comfortably in alignment while you sleep.”
Try: the M&S Memory Foam 3-Way Contour Pillow, £39.50, which is extra-firm and has three different heights, to support your neck in every position.
You sleep on your front
“Sleeping on your stomach isn’t recommended [it can be taxing on your back and neck], but if that’s what you naturally do, then opt for a soft or flatter pillow,” says Williams. “This will minimise the angle of your neck, for optimal alignment.”
Try: the M&S Supersoft Medium Pillow, £22.50, which is soft and shallow enough for stomach sleepers, with free-flowing inner fibres to adapt to your body.
Best for back sleepers
“Like side sleepers, back sleepers benefit from choosing a deeper pillow to support the neck’s natural curve,” says Williams. “That said, if the pillow is too firm, things get uncomfortable and it forces your spine into an unnatural position, so it’s worth trying a few out.”
Try: the M&S Outlast Memory Foam Pillow, £39.50, which adapts to support your neck and shoulders, and is even machine washable.
You get hot and bothered
“Some people have trouble regulating their body temperature at night and tend to overheat,” says Williams. “If that’s you, look for a pillow with breathable, natural fibres or a temperature-regulating material.”
Try: the M&S Comfortably Cool Medium Pillow, £15, which has climate-control technology and Dacron® eco-filling to help keep your head cool.
You read or feed your baby
“Pillows now come in all shapes and sizes and a V-shaped, wedge pillow is a great option for sitting up in bed reading, or eating breakfast. It can give you and your baby extra support for breastfeeding, and sleeping when pregnant too,” says Williams.
Try: the M&S V Shape Pillow, £19.50, which has plump fibres to support the body and a pure cotton fabric cover for a soft luxurious feel.
The M&S Sleep Shop has everything you need for a great night’s sleep. To find out more go to marksandspencer.com or visit a Sleep Shop in your local store.
