How to choose a pillow that will improve your quality of sleep. What are the selection criteria that you won't regret?

While the duration of sleep used to be emphasized, there has been increasing interest in sleep quality recently. The pillow plays a significant role in determining sleep quality.
Here's how to choose a pillow that's right for you.

Pillow types are diversifying year by year!

In recent years, with the growing interest in sleep quality, a variety of pillows with different features have emerged.
Not only do they facilitate falling asleep, but many products now consider factors beyond just height and firmness, such as breathability and even the surface temperature of the pillow, to help alleviate daily fatigue and achieve high-quality sleep. Since everyone has different body types and muscle mass, it's important to find a pillow that suits you.

What happens if you choose the wrong pillow?

First, let's look at the problems that can arise if you continue to use a pillow that doesn't fit your body.

1: Sleeping in an unnatural posture can injure your neck.

Sleeping in an unnatural posture or moving your neck in an awkward way can put a strain on a wide range of your body, including your neck, cervical spine, and spine.

Especially when you are in a deep sleep, your muscles relax, and being held in an unnatural posture can cause muscles and tendons to stretch, leading to poor circulation or nerve damage and inflammation.
To prevent a stiff neck, it's important to choose a pillow with the right height, firmness, and comfort.

2: Difficulty falling asleep and shallow sleep

If your pillow doesn't fit, you may have difficulty falling asleep, and nighttime can become a source of distress.

Also, if your sleep is shallow, you may not feel rested even after sleeping for a long time, leading to a state of sleep deprivation. Insomnia is considered a sleep disorder, and many people consult sleep specialists for it.
Chronic sleep deprivation can be a burden not only on your body but also on your mind, so be careful.

3: Sudden daytime sleepiness

The first thing to consider as a cause of daytime sleepiness is simply a lack of sleep.

Generally, 6 to 8 hours is considered optimal sleep duration, but since the optimal sleep duration varies for each individual, it is important to ensure you get the right amount of sleep for yourself.

Furthermore, sleep quality is just as important as sleep duration. If sleep quality is poor, even if you get enough sleep, you won't feel rested, which can lead to daytime sleepiness.

If your sleeping posture is unnatural, your breathing may become shallow, or you may wake up frequently due to difficulty turning over smoothly, leading to poor sleep quality. By ensuring adequate sleep duration and improving sleep quality, most chronic sleepiness can be alleviated.

Defining the right pillow for you!

I've explained that using a pillow that suits you is important for improving sleep quality and for both your physical and mental well-being, but what kind of pillow actually suits you? Here, I'll introduce important points for buying a pillow and how to choose one based on your body type and concerns.

Points to consider when choosing a pillow

When choosing a pillow, check various points such as pillow height, material, shape, and functionality, as well as price, durability, and ease of maintenance. Here are 9 items to keep in mind when choosing a pillow.

1: Height that doesn't strain your neck or shoulders

Sleeping on a pillow that is too high can lead to neck pain or difficulty breathing, while a pillow that is too low can cause a stiff neck or shoulder pain.

The comfortable height varies depending on body type, so it's impossible to recommend a specific height. It's important to lie down and try out the fit in person.

2: Comfortable and easy-to-care-for materials

Pillow materials are abundant, including polyethylene, urethane, feathers, beads, and buckwheat hulls.
Criteria for choosing a material include comfort, presence of rebound, firmness, and ease of care. Learn about the characteristics of each and find the material that suits you.

'Polyethylene'

It's breathable and lowers the core temperature of your head, making it easy to fall asleep and sleep comfortably. Being washable is also a welcome advantage for hygiene.

'High-rebound urethane'

It is characterized by being moderately firm and easily conforming to the neck and head.
'Low-rebound urethane' sinks easily, allowing for a soft, enveloping sensation. Urethane pillows often have low breathability and cannot be washed, which can be a concern for hygiene.

'Feather'

The fluffiness changes depending on the ratio of feathers to down, allowing for the realization of ideal softness. However, many products are not washable, making maintenance difficult.

'Microbeads'

Fine beads conform to the head, providing an excellent fit. However, some people may find it difficult to turn over because it becomes firm beyond a certain depth.

'Buckwheat hulls'

While excellent at dissipating heat, allowing for comfortable sleep, the downsides are that they don't conform well to the head and can be noisy when you turn over.

'Hinoki'

The unique aroma and cool sensation can provide a relaxing effect, but the fit is often poor, and it's a matter of personal preference. Also, people with cypress or cedar pollen allergies cannot use it.

'High-resilience fiber'

It's firm, highly breathable, and washable. 'Smash foam' is soft and conforms well, but lacks durability. 'Latex' is soft but also resilient. Since the comfort and maintenance methods differ, please find the material that suits you.

Trying it out in person is the best approach, so it might be a good idea to visit a store that carries a wide variety of pillows.

3: A fitting shape and size

Each person has a different head shape, weight, and body build, so it's important to find a pillow shape and size that fits you.

The most standard shape is 'rectangular,' but there are various other pillow shapes.

'Heart-shaped'

Shaped like an inverted heart, it helps reduce strain on the neck and can even alleviate stiff shoulders.

'Wave-shaped'

This shape has varying heights at the top and bottom, prioritizing a fit that matches the S-curve of the spine.

'Cervical support/side-sleeper type'

Characterized by the ability to freely adjust its shape by changing the internal material.

'Long type (body pillow)'

Popular for those who want a sense of security by hugging it while sleeping, and for pregnant women to relieve back pain.

The basic rule for pillow size is to choose one that matches your body type and bed size.
Generally, a 'medium size' is approximately 43 x 63 cm, a 'large size' is approximately 50 x 70 cm, a 'semi-long size' is approximately 43 x 90 cm, and a 'long size' is approximately 43 x 120 cm.

4: Functionality such as breathability, elasticity, antibacterial, and deodorizing properties

Recently, many pillows with rich functionality have appeared. Choose a pillow that supports comfortable sleep and provides peace of mind in terms of hygiene.

Pillows with excellent 'breathability' are recommended for people who sweat easily or feel uncomfortable sleeping due to heat from their head.
Pillows with 'evaporative cooling' function also suppress the rise in surface temperature, making them ideal for people with high body temperature or those who prefer not to use air conditioning. As for 'elasticity,' referred to as high-rebound or low-rebound, choose based on your preference for feel.
Since it's a matter of preference, please try lying down on it in person.

Pillows with 'antibacterial' and 'deodorizing' properties are recommended for people who tend to neglect pillow care or are concerned about pillow odor. Also, check whether the pillow itself can be washed and its durability.

5: Appropriate pricing based on replacement frequency

While the quality of a pillow isn't determined solely by its price, generally, prices vary by material, and custom-made pillows tend to be more expensive. There are options from inexpensive to high-priced, but we'll categorize them into four price ranges and suggest who might benefit from each.

'Under 5,000 yen'

Recommended for people who want to replace their pillows frequently, or who want to try various pillows to find one that suits them.

'5,000 to 10,000 yen'

For those looking for a functional pillow. There are many types available, making it easy to find a pillow that suits you.

'10,000 to 20,000 yen'

Many pillows focus on functionality, recommended for those who understand their comfortable pillow preferences. To ensure long-term use, try lying on it before purchasing.

'Over 20,000 yen'

Generally considered an expensive pillow. You can find products with special features or custom-made pillows with adjusted materials and height to suit you.

Since sleep accounts for "one-third of our lives," those who prioritize sleep quality or are dissatisfied with their sleeping environment might consider this option.

6: Differences in durability

Pillows vary significantly in durability. Using the same pillow for a long time can cause it to wear out, losing its comfortable fit, or leading to dust mites, mold, and unpleasant odors.

7: Match your sleeping posture habits

Everyone has different head shapes, weights, neck lengths, neck widths, shoulder widths, and muscle development, not to mention different sleeping posture habits. Generally, for those who sleep on their back, a height that allows the cervical spine to form a gentle S-curve is ideal, while for those who sleep on their side, a height that keeps the cervical spine straight is considered ideal.

8: Ease of maintenance

Pillows, used daily for long periods regardless of the season, tend to get dirty with sweat, sebum, and saliva. Neglecting care can lead to the proliferation of dust mites and mold, which is unhygienic.

Also, if you continue to use it without maintenance, the center may indent from the weight of your head, or the whole pillow may become flat. Since washability varies by material, be sure to check when purchasing. Regularly washing and airing it out will allow you to use it comfortably for a long time.

9: Things to check when fitting in store

Once you understand the key points for choosing a pillow, it's recommended to actually lie down and check the pillow's height and fit. To determine if the height is just right, check if your gaze is 5-10 degrees downwards from directly above when lying on your back, and if there's no gap in your neck and it's firmly supported when viewed from the side.

Also, when lying on your side, it's important to check that there's no pressure on your shoulders. Furthermore, when lying on your stomach, place both hands under the pillow and check that there's no strain on your head or neck. If you often use your smartphone while lying on your stomach, it's also a good idea to try operating it in that position.

If you've tried many different pillows and still can't find one that fits, try a type that's completely different from what you've used before.

By changing the material or shape, you might be able to find a pillow that suits you. Since it's an important bedding item that affects the quality of your sleep, visit stores multiple times and consider carefully. Also, if the mattress in the store is significantly different in firmness from the mattress or futon you use at home, inform the sales assistant and ask for advice on choosing a pillow.

The basic way to choose varies by body type

Many excellent pillows are available from various manufacturers, but they are meaningless if they don't suit your body type. Therefore, here's a guide to choosing a pillow based on different body types.

Slim people should opt for a lower pillow.

A lower pillow, about 3-4 cm high, is recommended for women, people with slender builds, and children. Also, if you often sleep on your side, curl up, or have sloped shoulders, choose a lower pillow.

Plumper individuals require height adjustment.

Plumper individuals often tend to choose higher pillows because the distance from the back of their head to the mattress is greater. However, they should be careful as their bronchial tubes can easily become blocked during sleep.

If you are concerned about sleep apnea or snoring, consult your doctor or bedding store staff about whether you should adjust the height.

Muscular people should use a higher pillow.

For men with a sturdy build and thick back muscles, a higher pillow of about 5-6 cm is recommended.
Women with a typical sturdy build might find a slightly lower pillow suitable. This is merely a guideline, so check your own preferences and comfort.

Muscle strength and skeletal structure change with age and lifestyle habits, so the ideal pillow also changes.
If you experience discomfort such as "my shoulders have been stiff recently, even though I've used the same pillow for years," it might be time to reconsider your pillow. Some pillows allow you to adjust the height by adding or removing filling, or return to their original shape if their initial condition was memorized, so check these possibilities.

How to choose a pillow based on your concerns

Choosing a pillow based on your current concerns can help you find one that's right for you. Here, we'll introduce four types of common concerns: snoring, straight neck, headaches, and stiff shoulders.

1: Snoring

Snoring, a common concern for men, can lead to sleep apnea.

While it varies depending on body type and activity level, men tend to have a deeper cervical curvature (cervical arc) than women. When sleeping on their back, a large gap forms between the neck and the futon, which can narrow the airway and cause snoring. If you are troubled by snoring, reconsider your pillow height.

2: Straight neck

When lying on your back, it is ideal for the spine to form a gentle S-curve. If the pillow's height or firmness is not right, and the natural curve of the spine is distorted, it can lead to a hunched back or swayback, putting a strain on the body.

3: Headaches

The angle of the neck changes depending on pillow height, which can affect respiratory function. Inadequate breathing during sleep can not only lower sleep quality but also prevent sufficient oxygen intake, potentially leading to headaches.

4: Stiff shoulders

Stiff shoulders, a common concern for women, are due to their cervical curvature (cervical arc) being shallower than men's. When sleeping on their back, there is less gap between the neck and the futon, so using a pillow that is too high can put a strain on the cervical spine, leading to stiff shoulders and neck pain.

Improving sleep quality leads to improved quality of life and work, so find a pillow that addresses your sleep concerns.

Pillows have different lifespans depending on the material!

Once you find a pillow that suits you, you'll want to use it comfortably for a long time, but pillows have a lifespan. As they are used, they wear out, and dirt and odors become noticeable, necessitating replacement. Their lifespan varies by material, so here's a guide to when to replace pillows based on common materials.

For 'polyethylene', the estimated lifespan is about 2 to 5 years. As it is a firm material, it is less prone to flattening and tends to have a longer lifespan than other materials, but it should be replaced when you feel it losing its support.

'Urethane' typically lasts about 6 months to 3 years. Its resilience and flexibility gradually diminish, so when it loses its ability to recover and no longer returns to its original shape, it's time for a new one. For high-resilience types, the rebound weakens, and for low-resilience types, the pillow hardens, both making it difficult to feel the pillow conforming to the head.

'Feather' pillows typically last 1 to 3 years. Their elasticity and volume decrease, making the pillow feel lower. Also, since feathers have quills, if they poke through the pillow's cover, it's time to replace it.

'Microbeads' typically last 1 to 5 years. Due to the highly flexible and fluid beads, the inner bag bears the brunt of the wear, so it's often the inner bag that reaches the end of its life sooner than the beads themselves. The guideline for replacement is when the fabric covering the beads stretches and can no longer maintain its shape.

'Buckwheat hulls' typically last about 6 months to 1 year. The hulls crack with each use, releasing buckwheat powder. If buckwheat powder appears, it not only attracts insects but can also cause rhinitis or asthma, so discontinue use.

'Hinoki' pillows typically last about 1 to 2 years. They deteriorate due to sweat and sebum, leading to discomfort and reduced height. Also, the scent often fades before the lifespan ends, so maintaining it with hinoki oil is recommended.

'High-resilience fiber' typically lasts about 2 to 5 years. While it varies by density, the central part where the head rests tends to flatten, forming a bowl shape. Since it originally has a firm feel, changes in fit might not be easily noticed, but replace it when you start to feel discomfort from the firmness.

'Smash foam' typically lasts about 1 to 3 years. The materials tend to rub against each other and deteriorate, losing elasticity and becoming uncomfortably firm. If you feel a difference in the fit to your head and neck, it's a sign to replace it.

'Latex' typically lasts about 2 to 3 years. When used for many years, the material's volume diminishes, and flattening becomes noticeable, so it's time to replace it then.

Pillows past their service life may not only have an improper height or become uncomfortable but can also breed dust mites and mold, so consciously check the condition of your pillow.

Also, the replacement timings mentioned are just guidelines, so if you feel that your pillow no longer suits your body, it's recommended to replace it with an optimal pillow at that time.

If you're unsure about choosing a pillow...

We've introduced many points for choosing a pillow, but finding one that meets all your preferences is extremely difficult. If you're still unsure even after searching based on selection criteria, decide on your priorities and narrow down the points you care about to about three.

By determining the importance of factors such as the magnitude of your sleep concerns, the types of problems you want to prioritize resolving, fit, desired replacement frequency, and budget, you can find your ideal pillow more effectively.

Your body is at its youngest now, and you might feel fine without being particular about your pillow, but for your future health, choose a pillow that you can consider an "investment" in yourself.

Aim for quality sleep with a pillow that suits you!

We've discussed the importance of a suitable pillow and how to choose one. If you're still tired despite getting plenty of sleep, why not re-evaluate whether your pillow is right for you?