The same as when shopping for a new bed, you should try out different types of pillows before making your ultimate decision. If possible, you should try out a pillow on a mattress so that you can lay down in your preferred, most common sleeping position. You should ask someone to check if your neck and upper back are in a straight line. The pillows should be tucked well into the neck and shoulder to support the head fully.
Too many pillows will cause the spine to curve upwards and the skin to crease on the top of your neck. A really thin pillow will make the spine curve downwards and cause a crease on the underside of the neck. Remember, it’s fine to sleep on your back or sides but if possible avoid sleeping on your tummy, which puts a lot of strain on your neck as it is permanently twisted throughout the night and is also bad for indigestion.
It is a matter of personal choice whether you prefer to achieve the correct head and neck support with one or more pillows – but they should be able to retain their shape and give you constant support throughout the night
Did you know that your head weighs 4.5-5.5 kilos (10-12lbs)? And that your neck contains seven of the spine’s 33 vertebrae? Did you also realise that neck pain, stiff necks and even persistent headaches could simply be the result of poor pillow support while in bed sleeping? So what makes the best pillow?
A good pillow should hold your head in the correct alignment – that is, in the same relation to your shoulders and spine as if you were standing upright with the correct posture. One that is too soft will allow the head to flop, curving the neck. One that is too hard will give you a crick in the neck.
Make sure you choose the right pillow for YOU.