Don’t panic—you don’t need a degree in pillowology. Test this: lie on your back and slide your hand under your neck. If the gap is huge, you need more loft. If your head is tilted up like you’re watching a movie, you need less. Side sleepers, measure from your ear to the far edge of your shoulder—that’s your ideal pillow height.
Amazon.com: Lumbar Support Pillow for Sleeping Memory Foam Lumbar
Materials matter, too. Memory foam molds to you like a loyal pet, while latex bounces back like a trampoline. Down alternatives are fluffy but often flatten too fast. Your pillow should work as hard as you do—or rather, let you sleep as hard as you need.
A Little Back Love, Please
Side sleepers, did you know your lower back can also ache from a bad pillow? Yep, it’s all connected. Your hips and shoulders need to be supported together, or your spine twists like a pretzel. A pillow that lifts your head just right lets your back relax completely.
Back sleepers, a pillow that’s too fat can push your head forward and strain your lower back muscles. Balance is the secret sauce. When your spine is neutral from neck to tailbone, your body can actually repair itself overnight.
Amazon.com: Positioning Wedge Pillow Side Sleeping Belt Connection
