How to Choose a Pillow: A Tested 4-Step Guide(2026)

Quick answer: Select a pillow in 4 steps. Firstly, your sleeping position. Second, the height or loft (2-3 inches for stomach sleepers, 3-5 inches for back sleepers, and 5-6 inches for side sleepers). Thirdly, its hardness. For most, a medium-firm mattress is a good fit. Fourthly, the filling determines the gel’s feel, heat, and duration. Begin with the sleeping position. A good pillow will keep the head, neck, and back aligned.

You sleep on a pillow for about 2,500 hours a year. But most will purchase the one that feels soft in the store. If it is the wrong pillow, it can lead to a sore neck, poor sleep, and waking up tired in the morning. This guide outlines the four important factors and the order in which to consider them. Would you rather have the picks? See our best pillows guide.

How We Tested

We’ve tried over 45 pillows in our team! We have tried each sleep position and each filling. We tested three aspects of each: its ability to maintain its height through the night, whether it was hot or cold, and whether it maintained the neck in line. It’s advice from that and not from product labels.

The 4 Things That Decide Your Pillow

Your sleep position, pillow height (loft), firmness, and filling determine four key aspects of your pillow. They work together. The down pillow is soft and low. Latex pillows are firm and elevated. Your selection of filling already indicates a height and firmness.

Begin with sleep position. The one choice reduces your other options by approximately 60%. From then on, it’s just fine-tuning.

Step 1: Choose by Sleep Position

The position you sleep in is most important. It determines the distance between your ear and the bed. Your pillow must fill this space!

Side sleepers

The widest space is between the knees of side sleepers. The pillow should be high and medium-firm to firm, and hold your nose in line with your chest. The memory foam and latex mattresses performed the best in our tests. Soft fillings were too deep. Pillows that have a side panel (gusseted) maintain their height better. A wide shoulder starts at 5″ of height if the shoulder is over 18″ wide. For our tested picks, see the top pillows for side sleepers.

Tip: Place a small pillow between your knees to keep your hips aligned.

Back sleepers

A medium-sized pillow (3–5 inches high) is appropriate for back sleepers. It should outline your neck without dropping your chin. Our testers did not roll over with the inclusion of a dip in the middle and raised edges of the pillow. If you snore, increase your height by one inch. Elevating the head slightly may aid in breathing. See our picks for back-sleeper pillows to compare options.

Stomach sleepers

The stomach is the most difficult sleeping position. Your head turns to one side and your neck twists. The thinnest and softest pillow possible is required, less than 3 inches and closer to 2 inches. A few people fare better without a pillow. Feather, down, and down-alternative pillows are too thin. Memory foam and latex are too high. In our group, many stomach sleepers were using pillows that were too thick.

Step 2: Choose by Height (Loft)

When it’s flat, the thickness of your pillow is called the height, or loft. Though people tend to forget, it does the most to prevent neck pain.

How to measure height in 30 seconds: Lying flat (as in sleeping) against a wall. Have someone measure the distance from the outside of your head to the wall. This is your optimum height. This is also one thing that will change with your mattress. A soft mattress allows your shoulder to dip so that you can use a lower-height mattress. A hard mattress isn’t enough; you need something softer.

Step 3: Choose by Firmness

The firmness will determine whether your pillow maintains its height throughout the night or collapses.

• Soft: Easily compressed and has a soft feel. Perfect for stomach sleepers and those who prefer to sink in. Down and soft polyester is soft. These degrade the fastest and should be replaced every 12-18 months.
• Medium: Suitable for both back and combination sleepers. Carries your head without raising it. Medium shredded memory foam and down-feather. During our testing, these were the longest-lasting across most body types.
• Firm to extra-firm: Keep your head up and in place. Good for side sleepers with wide shoulders and for those who suffer from neck pain. Latex, solid memory foam, and buckwheat are firm.

For neck pain, most experts recommend a medium-firm to firm pillow with a curve. Firmness is most important if you wake up feeling sore.

Step 4: Choose by Filling

The filling determines the feel, breathability, and duration of a pillow. Here are the most common combinations that were tested in our tests.

When the memory foam warms up, it conforms to your head. Solid foam provides constant support that heats up. Shredded foam is breathable, and the stuffing height can be adjusted. If this is your kind of feel, see the best memory foam pillows we’ve tried. Down and feather provides this hotel softness. Down is soft; feathers provide shape. Down is not ideal for dust allergy sufferers, unless you invest in a cover. Rubber tree sap is used to make latex. It’s springy, refreshing, and durable. Buckwheat is firm, fully adjustable, cool, and it makes a “rustling” noise. Polyester is the least expensive of the fibers, and the first to lump.

Choose by Budget

Not all pillows are created equal and they don’t always come with a high price tag. Here are what each price includes.

During our testing, those who had the best sleeping experience were those who chose their pillow based on their body shape rather than the price. You should take a $60 shredded-foam pillow that fits you, rather than the $200 down pillow that doesn’t.

Choose by Special Need

For anyone with a special need, the decision is easier. Begin with the need, then select the filling and height.

• Neck pain: Neck pillow with a medium to firm (preferably curved) pillow with raised edges and a depression in the center. After 2 or 3 nights, our testers reported less morning stiffness. See our guide to pillows for neck and shoulder pain.
• Pregnancy: A full-length C-shaped or U-shaped body pillow supports the belly, back, and knees of a pregnant woman. Ideal for side sleeping; doctors typically recommend it during pregnancy. Choose a washable cover and a soft and gentle fill. See the best pregnancy and maternity pillows for tested shapes.
• Hot sleepers: Latex, buckwheat, and gel shredded foam stayed coolest. Stay away from solid memory foam and polyester. Carry in a bamboo, linen, or cotton box.
• Allergies: Most pillow allergies are caused by dust mites. They are resistant to latex and solid memory foam. For a pillow cover, if you prefer, opt for a zip-up cover. Change the pillow every 18-24 months; wash the cases weekly.

Find Your Pillow Tonight

There is no need to make assumptions. The first thing to do is to begin with how you sleep. Match the height. Choose a firmness that will contain it. After you select your budget and any special needs, select a filling. If you sleep on your side, lift the mattress high and make it firm. If you are a back sleeper, get the medium size. Sleepers who sleep on their stomachs must use thin, soft pillows. Choose your filling based on pain, heat, or allergies.

Want to buy? Browse our complete best-pillow guide for tested picks with real ratings.

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