A good sleeping posture is critical to a quality night of rest. Your pillow is almost as important as your mattress in maintaining good posture. Insufficient support of your neck and shoulders will put your spine and body out of alignment. As well as a sleepless night, you will put strain on your neck, shoulders and back.

When to buy a new pillow

On average most pillows have a lifespan of 18 months. This varies depending on the quality of the pillow and the materials used. Pillows made from natural materials tend to last longer than synthetic pillows. Most pillows over 2 years old, that have been in constant use, will have exceeded their used by date.

Not only is poor posture a problem from using an old and uncomfortable pillow. Over time pillows collect dead skin cells, sweat, mildew, mold, fungus, and dust mites. These unwanted elements will help trigger allergies as well as unpleasant odours.

If you need to scrunch and fold your pillow to get comfortable then it’s time to get a new pillow. If it’s stained or smells then it needs to be changed.

Choosing a new pillow

Ultimately you want a pillow that supports your head and neck while maintaining a good sleeping posture. The level of support and comfort a pillow provides is dependant on its firmness, size and height. The best pillow will offer you the perfect balance of support and comfort

Choosing a pillow of appropriate height depends on your body size and shoulder width. The larger the person and shoulder width the greater the height required from the pillow.

Firmness is dependent on how the pillow is made and from which materials. The softest pillows are typically made with wool, feather and down, or very thin polyester fibre fillings. The firmer and more supportive pillows tend to be made from latex or memory foam.

Firm versus soft

Pillows are generally classified as soft, medium or firm. There are other classifications and sub-classifications used depending on the manufacturer. Whether you need a soft or firm pillow depends on individual requirements. A firmer pillow offers more support a softer pillow generally offers more comfort.

People who sleep on their sides tend to prefer a firmer pillow. They need the support to maintain the space between their neck and shoulders. Soft to medium is better for people who mainly sleep on their stomachs. They don’t want their head to be raised too high.

Spending time and investing in a quality pillow, like a mattress or a bed, has numerous benefits. Quality sleep and good posture means a healthier and more productive life.