In previous blog posts I’ve talked about considering what type of fill you prefer in your pillow, and to some extent the type of fill dictates how thick the pillow is. So your fill preference may have already made this choice for you.
But in reality, that’s probably not the best strategy. The thickness of your pillow is very important in maintaining a good sleeping position, so that you don’t wake up with a sore neck or back issues.
So let’s take a look at what pillow thickness works best for your sleeping position. In some ways, it’s a bit like a scene out of Goldilocks!
Side Sleeper
For side sleepers, they need a pillow with a high loft. It’s important to keep your head and neck aligned, and also ensure there’s not too much pressure being placed on your shoulder by bearing some of your body’s weight.
If the pillow is thin, it will be like having your tilted to one side for hours at a time. Not good for your neck! It’s also good if the pillow is made from a firmer material, otherwise over the course of the night the contents may shift enough for you to sink down into the pillow, resulting in the same effects as a thin pillow.
Stomach Sleeper
If sleeping on your stomach is your preference, then you need a low loft (thin) pillow, otherwise your head gets forced backwards on your spine. A bit like walking around with your head tilted back looking at the sky for hours on end.
This is one situation where compressible or adjustable types of fill are useful. This includes fills like feathers or down. They’re good because it’s easy to compress them down into a super low loft. Plus, if you like to have your arms up under the pillow as you sleep, being able to shape the pillow to keep it low under your head is a bonus.
Back Sleeper
If flat on your back is your sleeping position, then you’re the “just right” pillow person. Not too high, not too low, but somewhere in between. So medium loft, medium firmness, both of which work together to keep your head aligned with your spine and make sure the pillow won’t compress overnight.
A pillow that shapes to pressure may also be beneficial for you, such as one made from memory foam. Sleepers who turn their head to one side may also find a pillow with a tufted top is more comfortable for their temples.
Restless Sleeper
Finally, there’s the group of sleepers who are very indecisive and cycle through all sorts of different positions throughout the night. What do they do?
The most important factor is having a shapeable pillow – you need to be able to move the fill around to accommodate the position you are in. This is most likely to mean something like feathers or down, but there are some memory foam and latex pillows made of shredded materials so they give you a supportive feel, but the contents can be moved around to adjust the loft.
I hope learning about the importance of pillow thickness will help you have a good night’s sleep and wake up without a stiff neck!