How to Choose the Right Pillow for You: Fill, Firmness and Loft Sorted

Choosing the right pillow depends mostly on your sleeping position, followed by your preference for fill type and firmness. If you’re a side sleeper, opt for a high, firm pillow. If you sleep on your back, a medium pillow is most suitable for you. And if you sleep on your stomach, go for a low, soft pillow.

This guide gives you a clear recommendation for each combination and goes beyond the advice you typically see by showing which fills last the longest for their price. Working out how to choose a pillow is much easier once you know the factors in the decision process.

Your sleeping position determines the loft and firmness, narrowing down what fill to choose. What remains is how much you want to spend and the pillow lifespan you’re going for.

In this guide

●        The importance of choosing the right pillow

●        Understanding your sleep position first

●        Pillow fill types compared

●        Is a pricier pillow worth it?

●        Caring for your pillow

●        Frequently asked questions

Why Choosing the Right Pillow is Important

The right pillow keeps your head level with your spine, no matter which way you sleep. If your pillow doesn’t support your neck correctly, it pulls your neck out of line with your spine. When you’re in this position for seven or eight hours every night, it’s no surprise that you wake up feeling stiff in the morning. 

This is why loft and firmness are so important in this decision. Loft refers to the height of the pillow when your head rests on it. Firmness indicates how much it pushes back and resists compression. pillow that's too high tilts your neck upwards when you're on your side, or forwards when you're on your back. A pillow that's too flat does the opposite and lets your head droop down.

The remaining aspects to consider are the height and support you need to maintain a neutral neck position based on the way you sleep.

Understanding Your Sleep Position First

Side sleepers should opt for a tall, firm pillow, while back sleepers benefit from a medium loft with medium support. Stomach sleepers may prefer a low, soft pillow or possibly no pillow at all. Your choice of loft and firmness is based on your sleeping position and should be prioritised well before you consider the filling you want.

So how high should your pillow be? If you’re a side sleeper, it should be high enough to fill the gap between your ear and the outside of your shoulder. This generally means 12 to 15 cm of loft under load and a firm pillow that doesn’t collapse under the weight of your head. The best pillows for a side sleeper hold their height throughout the night, so a fill that compresses easily isn’t an ideal choice.

As a back sleeper, you’ll want a medium loft of around 8 to 12 cm, with enough give for your head to settle into it without tipping your chin towards your chest. A mouldable fill that can be plumped higher under the neck than the crown of your head works well here.

As a stomach sleeper, you need the least of everything. So, look for a low, soft pillow measuring 5 to 8 cm, or tuck the pillow beneath your chest instead of the head to prevent your neck from twisting upwards.

If you’re a combination sleeper, go with the pillow suitable for the position you wake up in most often, and choose a fill that can be reshaped.

Pillow Fill Types Compared: Material, Feel and Firmness

Memory foam and latex give you the firmest, most consistent support. Feather and down are the most mouldable. Wool is the most breathable. Microfibre is the cheapest with the shortest lifespan. Each type of pillow fill listed below is described by its ideal users, firmness level and approximate longevity:

The latex versus memory foam pillow comparison is common because both are firm and suitable for side sleepers. Memory foam contours slowly to the shape of your head and provides support, but it can retain heat. Latex rebounds instantly when you move, maintains its height longer, and allows for better breathability, though it usually costs more. 

Feather and down pillows are softer and easier to reshape, and suit sleepers who prefer to scrunch their pillow. Wool is versatile, feeling cool in summertime and warm in winter. Microfibre pillows are an affordable entry point, and memory foam pillows are what most people upgrade to.

Is a Pricier Pillow Worth It? Price vs. Lifespan by Fill Type

Yes, the additional price is worth it in the case of latex as well as feather and down pillows. Although they cost more, they’re superior in various ways (such as the responsiveness of latex and the natural temperature regulation of feather and down). They last for two to five years, so the price is spread over more nightly uses. It’s less so the case for microfibre, which flattens within a year regardless of the price, so paying more for microfibre doesn’t buy you more time.

How long a pillow lasts matters as much as what it costs. Take the example of a microfibre pillow that needs replacing after nine months and a latex pillow that holds its shape for three and a half years. The latex pillow can cost four times as much and still work out cheaper per night, with the added benefit of supporting your neck properly for the entire time, not just the first few months.

Down behaves similarly if it’s well cared for, since the fill can be re-fluffed and the pillow re-plumped long after a synthetic pillow would’ve gone flat. Memory foam and wool pillows land somewhere in the middle. Both comfortably outlast microfibre, though neither reaches the longer lifespan of a good latex or down pillow.

The exception is paying extra cost for a premium microfibre pillow. A better cover and denser fill may be good for the first few months, but the fibres still break down in the same timeframe as cheaper microfibre pillows, so a higher price point isn’t really worth the money.

Caring for Your Pillow So It Lasts as Long as It Should

Using a pillow protector under your pillowcase is the most effective way to prolong the life of a pillow with any filling. It prevents sweat, oils and dust from entering the pillow. Beyond this, proper care varies depending on what’s inside it.

Whatever the fill of your pillow, it’s good to plump it as you make your bed each day and air it in indirect light once a week. With a protector and a fresh cotton or bamboo case from our pillowcase range, your pillow will only need to be washed a couple of times a year.

Shop Pillows Matched to How You Sleep

The easiest way to shop for a pillow is to start with how you sleep, then choose the fill that lasts longest for what you want to spend. Filter our pillow collection by material to narrow it down to the fill you're after.

Frequently Asked Questions

What’s the best pillow firmness for side sleepers?

Side sleepers need a firm pillow with a high loft of around 12 to 15 cm. It should fill the space between their ear and shoulder without collapsing overnight, which is why latex and memory foam are the go-to fills if you sleep in this position

Do more expensive pillows last longer?

Usually yes, when the fill is latex or down. These hold their support for between two and five years. A more expensive microfibre pillow flattens on much the same timeline as a cheap one, so paying extra there doesn’t necessarily buy you an increased lifespan.

How often should you replace a pillow?

Replace a microfibre pillow every 6 to 12 months, memory foam and wool every 2 to 3 years, latex every 3 to 4 years, and feather and down every 2 to 5 years with good care. It's time for a new one sooner if your pillow stays folded when you bend it in half or doesn't spring back after a good plump.

What’s the difference between pillow loft and firmness?

Loft is how high the pillow is when your head rests on it, and firmness is how much resistance to pressure it provides. A pillow can be high and soft or low and firm, which is why you choose these two variables together.

Can you wash a memory foam pillow?

Not in a washing machine. Water and agitation break down the foam, so it’s best to spot-clean it with a damp cloth and mild detergent, then air-dry it fully before putting the case back on. A protector should keep it clean enough, so you rarely need a full wash.