How much thought do you give to the cushion that supports your head and neck for approx. 3000 hours a year? Chances are, not a lot! Most of us know we should replace our pillow occasionally, but how often is ‘occasionally’?

‘The average person uses the same pillow for three years and two months, 14 months longer than recommended’.

If you’re guilty of this, there are some very good reasons why investing in a new pillow could do your health wonders.  When we sleep, your pillow should give good support to the cervical spine (your neck), keeping it in a neutral position whether you’re lying on your side or back.  If your pillow isn’t up to this job, you’re likely to feel restless in your sleep or wake with stiffness, arm pain or headaches in the morning. If you wake feeling tired, chances are you’ve been tossing and turning in the night trying to get comfortable.  Did you know your pillow could also be related to common breathing problems also associated with waking tired, such as asthma.

So are you guilty of keeping yours too long? Signs you may need a new one…

  • Rolling over during the night or waking up with a stiff neck
  • Waking with a headache
  • Waking feeling tired and unrested ⠀
  • If you fold your pillow in half and it doesn’t spring open straight away by itself, then it’s done – put it in the bin!


If you answered YES to any of these, it’s time ⏰… Pillows don’t have to be expensive, they just have to be right for you.  So how do you pick the right pillow? We’re glad you asked! Here are our hot tips for selecting the right one for you…

  • If you are a side sleeper, the pillow should be the right height to fill in the whole area between your bed/shoulder and bed, so your neck stays straight (as in the pic)
  • Same applies if you’re a back sleeper, but the pillow will need to be lower! ⠀⠀
  • Pick a material that holds its shape – memory foam or latex is ideal. If it’s too soft, you’ll start in the right position, but be stiff and sore by the morning! A study in the Journal of Pain Research looking at side sleepers found feather pillows were more associated with headaches or neck pain on waking. Latex was rated the best.
  • Contoured, flat, it doesn’t matter. You choose! Don’t be afraid to ask to try a pillow in the shop. You won’t know if its comfortable just by looking at it…

Not sure what’s right for you?! We stock a great range of good priced supportive pillows, ask one of our Physios to help!