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Choosing the right pillow for your sleeping position: A guide to healthy sleep

Die richtige Kissenauswahl je nach Schlafposition: Ein Leitfaden für gesunden Schlaf

Choosing the right pillow for your sleeping position: A guide to healthy sleep

Choosing the right pillow for your sleeping position: A guide to healthy sleep

Sleep is one of the most valuable processes in which body and mind renew themselves. Yet, many people still complain of neck, back, or shoulder pain upon waking. One of the main reasons for this is the wrong pillow. Choosing a pillow that fits your sleeping position not only helps reduce pain but also opens the door to better quality and deeper sleep.

In this article, we examine in detail the most suitable pillow types depending on your sleeping position, important factors in pillow selection, and common mistakes. We also provide recommendations for specific needs.

1. What sleeping positions are there?

Preferred sleeping positions directly impact spinal health. There are three basic sleeping positions:

1.1 Supine position
People who sleep on their backs best maintain the natural curvature of their spine. However, a head that's positioned too high or too low can cause neck pain.
Recommended pillow: Medium-height, ergonomically shaped pillows that support the head and neck. Memory foam (visco) is ideal.

1.2 Lateral position (fetal or lateral position)
The most commonly used sleeping position. The fetal position is also included. The pillow should fill the space between the head and shoulders well to ensure natural spine alignment.
Recommended pillow: Thick pillows with medium to high firmness. Visco or latex pillows are recommended.

1.3 Prone Position
The most stressful sleeping position for the neck and spine. It can block airways and aggravate neck and back pain.
Recommended pillow: Thin, soft, and breathable pillows. Although this position is not recommended, pillows with soft, natural fiber filling are more suitable.

2. Important factors when choosing a pillow

2.1 Pillow height

  • Low pillows: Suitable for stomach sleepers

  • Medium pillows: Ideal for back sleepers

  • High pillows: For side sleepers to maintain the neck line

2.2 Choice of material

  • Visco (memory foam): Adapts to the head and neck, providing orthopedic support

  • Latex: Natural, breathable and durable

  • Fiber (pearls/silicone): Economical, soft and light, but less supportive

  • Down: Luxurious and soft, but unsuitable for allergy sufferers

2.3 Strength
The firmness depends on body weight and personal preference. Heavier people benefit from medium-firm to firm pillows, while lighter people benefit from softer models.

2.4 Allergies
For allergy sufferers, hypoallergenic, washable pillows are recommended. Microfiber or special coatings are ideal.

3. Relationship between sleep quality and the right pillow

Choosing the wrong pillow can lead to:

  • Headache in the morning

  • Neck tension

  • Sleep interruptions

  • Snoring and sleep apnea lead

Choosing the right pillow:

  • Extends deep sleep phases

  • Lets you wake up refreshed

  • Protects spinal health

  • Keeps the airways clear

4. Pillow recommendations for each sleeping position

Sleeping position Recommended pillow Recommended material
supine position Medium height, headrest Visco, orthopedic gel
lateral position Thick, fills space between head and shoulder Latex, voluminous fibers
Prone position Thin, soft, breathable microfiber, cotton

5. Pillow selection for special situations

5.1 Pregnant women
Back pain is common during pregnancy. U- or C-shaped pregnancy pillows provide comfort and support overnight.

5.2 Allergy sufferers
Anti-allergic, dust mite-free and washable pillows are preferable.

5.3 People with sweating
Pillows with high breathability, cotton covers and natural fillings are ideal.

5.4 Children and babies
Flat, not too soft pillows are recommended for babies. No pillows should be used for children under 2 years old.

6. Common mistakes when choosing a pillow

  • Use the same pillow for many years (pillows should be changed every 2-3 years)

  • Choosing pillows that do not suit your sleeping position

  • Ignoring allergic aspects

  • Just pay attention to the price

  • Do not follow washing instructions

7. Care and cleaning of the pillow

  • Use pillowcases and wash them regularly for hygiene

  • Air pillows to avoid moisture and odors

  • Wash fiber fillings every 2-3 months, wash viscoelastic pillowcases

8. More tips to improve sleep quality

  • Sleep in a darkened room

  • Avoid electronic devices

  • Avoid caffeine and heavy meals before going to bed

  • Maintain regular sleep and wake-up times

  • Use orthopedic mattresses and supportive pillows

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