Much like your mattress, your pillows are an important part of creating a solid foundation for a good night's rest. And finding one that works for you can mean the difference between a night of peaceful snoozing or an evening spent tossing and turning.
That being said, not all pillows are created equal, and what's right for one person might not be right for you (and as a result, you could spend more time laying awake at night). Even if you do find one that you love, it's not meant to last forever. In fact, it should probably be replaced more often than you think.
So we turned to the experts to help break down everything you need to know about your pillows, from how to choose the right one to how to know when it's time to refresh yours.
How often to replace your pillow | Pillow protectors to shop | Pillows to shop | Which pillow is right for you? | Meet the expert
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How often do you need to replace your pillow?
The truth is, your pillow can get pretty gross. Things like dead skin cells, hair, dust mites and sweat can accumulate on your bedding and pillows, which isn't just disgusting to think about, but can actually exacerbate things like allergies and asthma.
Plus, over time the pillow will soften and compress. "A really good pillow will only last you about two or three years," says Rebecca Robbins, instructor in medicine at Harvard Medical School's Division of Sleep Medicine and co-author of the book "Sleep for Success!" "So, unfortunately, it is something that you have to refresh relatively regularly, but it doesn't have to break the bank."
Though, as previously reported by TODAY, using a protector can double the life of your pillow.
Pillow protectors to shop
Four Seasons Essentials Standard Pillow Protectors
Thinking about all the dirt, bacteria and other substances that can make their way onto your pillow is enough to keep you up at night. Thankfully, you’ll be able to rest easy when you slip these covers onto your pillows. They’re made to block liquid, moisture, dust, pet hair and more from getting in and getting trapped in your pillow.
PlushDeluxe Premium Bamboo Standard Pillow Protector
These pillow protectors are made from a soft cotton terry material, which the brand says is breathable, water-resistant and noiseless. They come in multiple sizes to fit the pillows that you already have at home.
SureGuard Pillow Protectors
If your pillow didn't come with a cover, you can lengthen its lifespan by adding one. This hypoallergenic cotton option is designed to be 100% waterproof, to help protect your pillow against sweat, saliva and other liquids. Plus, it has a super fine zipper with Invisi-Zip technology, so the brand says it will be completely sealed off from bed bugs.
Pillows to shop
Bluewave Bedding Ultra Slim Gel Memory Foam Pillow
Stomach sleepers don’t need much (or anything at all) under their heads to get a restful night’s sleep. Thankfully, this model is designed to provide medium-firm memory foam support without lifting your head too much. It’s said to have cooling technology built into the foam and even comes with a removable machine-washable cover.
The Big One Gel Memory Foam Side Sleeper Pillow
Associate editor (and side sleeper) Kamari Stewart swears by this memory foam pillow, so much so that she said it's the only pillow she's slept on for over three years. "After constant use, it’s even maintained its firmness, so I’m not worried about having to buy another one any time soon," she adds.
Pillow Cube Sidekick
Commerce writer Danielle Murphy tried this oddly-shaped pillow and said that it helped provide support for her side sleeping position and even eliminated the back and neck aches that she sometimes felt in the mornings. While experts say that it's not a one-size-fits-all option, even for side sleepers, the brand says that it can help fill that gap between your neck and shoulder, so you're more supported as you snooze.
Sealy Molded Bed Pillow
Voted the Best Memory Foam Pillow in Real Simple's 2024 Sleep Awards, their editors noted that this molded iteration from Sealy provided "sufficient support without being too dense to sleep on." The knit cover that comes with it also provides an additional layer of comfort and protection.
Osteo Cervical Pillow
In recent years, commerce writer Emma Stessman realized that she was sleeping on the wrong kind of pillow. Being a side sleeper, she noted that this bestselling cervical pillow was everything she didn't know she needed for a better night's sleep after over a year of use. "From the first night that I lay my head down on this pillow I could immediately tell a difference in the level of comfort and support," she said. "Instead of making my neck bend in odd ways (which would sometimes lead to morning kinks and discomfort), thanks to the hollow center, this pillow allowed me to lie comfortably on my side without putting my head at an odd angle."
Purple Harmony Pillow
If you're willing to spend a little more to get a good night's rest, then why not spend it on "the greatest pillow ever invented." That's what Purple calls its Harmony pillow — and we just so happen to agree with their sentiment. The pillow uses the same cushioning technology as the brand’s mattresses, so it’s designed to be supportive, cooling and will keep its shape even with your nightly tossing and turning.
Writer Colleen Sullivan, who has over a decade's worth of pillow research under her belt, perfectly summarizes how this hypoallergenic pillow has transformed her sleep routine: "After my first night using it, I woke up without feeling any body aches or neck stiffness."
How do I know which pillow is right for me?
Here’s the thing: There’s no such thing as a perfect one-size-fits-all pillow. “We’re all different shapes and sizes, and we need different pillows and mattresses for that reason,” Robbins says. “We also all have different preferences for softer surfaces or harder surfaces, which also ideally are factored into the equation.”
That being said, the position you sleep could be helpful for determining which type of pillow you choose. While people tend to move throughout the night (yes, even if you think you sleep like a log, you probably still move around), we spend most of our time in one of three positions: on our side, back or stomach, Robbins says.
If you’re a side sleeper, you’re in good company. According to Robbins, about 60% of people sleep on their sides. The position is even said to open the airways and improve airflow as you sleep. But in order to support this sleeping style, you may need a pillow with a little more substance that will fill the gap between your head and shoulder. “The side sleeper needs the most voluminous of all pillows,” Robbins says. “If you imagine lying on your side, your shoulder will somewhat get compressed into the mattress, but you’re still supporting your brain and the space between your head on the pillow and your shoulder, and so that actually is quite a big space.”
Back sleepers are the next most common group, Robbins says. People with sleep apnea, cardiac disease and acid reflux often sleep on their backs, and the position can help improve the alignment of your spine and neck.
For these kinds of sleepers, Robbins says ideal pillow is one that has a concave area in the middle and support at the neck.
Finally, a stomach sleeper needs the least amount of support, she says. So those who sleep in that position can get away with using a thin pillow or even just sleeping straight on the mattress.
Aside from that, other aspects of the pillow tend to be a matter of personal preference. “Some people really like the idea of down feathers, others really liked the idea of foam,” Robbins says. “And whether you sleep hot or cold, it’s not a huge consideration, when you’re just talking about your shoulders and your head.” That being said, she says she does recommend looking for hypoallergenic materials, especially if you have allergies.
Frequently Asked Questions
To help clear away some of that sweat, dirt and other debris so you can sleep more peacefully, cleaning coach Leslie Reichert previously shared with TODAY that you should be washing your pillows every three months.
Most of the time, you can find the cleaning instructions on the tag of your pillow. And while some can be thrown in the washing machine, others need to be hand-washed or can't be washed at all.
To start, with non-washable pillows, like most memory foam options, you should freshen them by vacuuming on a low-suction setting or placing them in the dryer on an “air only” setting for 15 to 20 minutes, Reichert said. If there are stains, you can spot-clean them using a cloth that's been lightly moistened with mild soap and water. After, she suggested rinsing with a damp cloth, blotting with a clean towel and letting air dry.
For pillows that are hand washable, she recommended submerging the pillow in a tub of lukewarm water mixed with some mild detergent. Carefully squeeze the pillow to circulate the water and clean it (foam, when wet, is fragile and can tear easily, she said, so be gentle). Once clean, rinse with cool water until it runs clear, squeeze to remove excess water and place on a flat surface to dry.
If you're not sure how long you've had your current pillow, one sure-fire way to know when it's time to look for a new one is if your pillow is causing pain or discomfort, either throughout the night or in the morning when you wake up, Robbins says.
Meet the expert
- Rebecca Robbins is an instructor in medicine at Harvard Medical School’s Division of Sleep Medicine and co-author of the book “Sleep for Success!”
