Your pillow plays a major role in your sleep quality and overall comfort, but it won’t last forever. Over time, pillows lose their shape, accumulate allergens, and stop providing the support you need. If you’re waking up feeling less than refreshed, your pillow might be the problem. Here are six clear signs that it’s time to replace your pillow.
1. Your Pillow Has Lost Its Shape
A good pillow should bounce back after you use it. If it’s gone lumpy, flat, or refuses to hold its form, it’s no longer giving you the proper support. Try the fold test—fold your pillow in half and let go. If it doesn’t spring back into shape, it’s time for a new one.
2. You’re Waking Up with Aches and Pains
Neck, shoulder, or back pain in the morning is a major red flag. A worn-out pillow won’t support your head and spine properly, which can throw off your posture and lead to discomfort throughout the day. If you find yourself stretching out sore muscles every morning, your pillow might be to blame.
3. Your Pillow Looks (or Smells) Bad
Take a close look at your pillow—if you notice yellow stains, discoloration, or an unpleasant odor, it’s probably absorbed sweat and oils over time. Even with regular washing, pillows eventually become less hygienic. If your pillow looks or smells off, it’s time for an upgrade.
4. You’re Sneezing or Feeling Stuffy in the Morning
Dust mites, pet dander, and allergens collect inside pillows over time, which can trigger allergies or worsen congestion. If you wake up sneezing or feeling stuffy, your pillow could be the culprit. Washing your pillow can help for a while, but after 1-2 years, it’s best to replace it entirely.
5. You’re Constantly Adjusting It to Get Comfortable
Are you folding, flipping, or bunching up your pillow just to find the right position? A supportive pillow should keep you comfortable all night long without constant adjustments. If you’re waking up in the middle of the night to reposition it, your pillow isn’t doing its job anymore.
6. It’s Been More Than a Couple of Years
Pillows don’t last forever! Most pillows should be replaced every 1-2 years, depending on the material. If you can’t remember when you bought yours, it’s probably past its prime. Investing in a new pillow can make a world of difference in your sleep quality.
How to Choose the Right Pillow for Your Sleep Position
The right pillow isn't just about comfort—it’s about proper spinal alignment and reducing strain on your body. Different sleep positions require different levels of support to keep your head, neck, and spine in a neutral position. Here’s how to find the best pillow for the way you sleep:
For Side Sleepers:
Sleeping on your side requires extra support to keep your head and neck aligned with your spine. A gusseted pillow (one with an extra side panel) helps maintain proper loft and prevents your head from sinking too low. Look for a medium to firm pillow that’s as thick as the space between your ear and shoulder to keep your posture in check.
Bonus Tip: Memory foam or latex pillows are great options because they contour to your shape while offering firm support.
For Back Sleepers:
If you sleep on your back, a medium-loft pillow (not too thick or too flat) is ideal. A pillow that’s too high pushes your head forward, while one that’s too flat won’t support your neck properly. Look for a contoured memory foam or soft-but-supportive pillow that cradles your head without straining your neck.
Bonus Tip: Placing a small pillow under your knees can help reduce lower back tension and improve spinal alignment.
For Stomach Sleepers:
Stomach sleeping can strain your neck and lower back, so a thin, soft pillow is best—or, in some cases, no pillow at all. A thick pillow forces your head into an unnatural position, increasing strain on your spine.
Bonus Tip: To ease lower back discomfort, try placing a pillow under your hips and stomach to keep your spine better aligned.
The quality of your sleep affects your well-being and health. Visit Land of Sleep at one of our locations and find your new pillow or mattress with the advice of our sleep experts!
