Sleep on It!

Jun 12, 2023 by Susan Rosenbluth

By S. Levin

Some people seem to fall asleep the moment their head hits the pillow while others toss and turn, finding it difficult to relax and wake up exhausted. Getting a good night’s sleep can contribute to overall mental and physical health. Lack of sleep can affect weight gain, depression, forgetfulness, even heart disease or strokes.  There are many ways to improve the quality of sleep including developing a routine and using the right pillow.

Myth Busters

Researchers found that you can’t catch up on sleep, although napping or sleeping longer the next night can be beneficial. Getting more sleep is not always better. Children and adults should get at least seven hours of sleep a night. Although the quality of sleep tends to change as people age.

When you sleep, your brain does not shut down. Sleep helps prepare your brain to learn, remember, and create.  It is when your brain repairs itself, removing toxins.

Creating Routines

Recommended bedtime routines include:

• Establish a realistic bedtime, with rituals, and stick to it. Remember it can be different for weekdays and weekends.
• Maintain a comfortable temperature in your bedroom.
• Remove distracting electronic devices from your bedroom, including TV, tablets, phones, and computers.
• Avoid coffee, alcohol, and heavy meals before bed.
• Exercise during the day
• Select the correct pillow for your sleep style.

How do you Sleep?

People sleep either on their backs or on their side or their stomach. As a rule of thumb, your pillow should fill the gap between your head and the mattress. Everyone has a personal preference for a slightly different type of pillow.  Who knew that there were so many considerations when selecting a pillow? Just like the three bears, you want a pillow that is not too hard and not too soft, a pillow that prevents straining your neck and back.

The most common position is sleeping on your slide. Sleeping on your back or side maintains your spine’s natural curve reducing neck or back pain. Sleeping on the stomach can be stressful on your back and neck, as it forces your neck to tilt.

Your pillow choice should conform to your sleep preference, and there is a preferred pillow type for each sleeping position.

Stomach sleepers should select a relatively flat pillow, reducing strain on their neck. They should avoid a stiff pillow that can position their neck at an uncomfortable angle.

Back sleepers should select pillows that are not too fluffy or big, this avoids flexing their head forward. They should consider using a firm pillow and try to sleep with their hands by their sides. Sleeping with a pillow tucked beneath their knees can reduce back pain. Back sleeping can cause snoring, but it may reduce acid reflux.

Thicker firm pillows are recommended for side sleepers, this provides stability for their necks. They should try using additional pillows to help keep their head, shoulders, hips, and knees on the same plane. Some people place pillows between their knees, or in front of their chest/belly to prevent their shoulders from rolling forward.

Sleepers who vary positions during the night should look for a pillow that has higher areas to accommodate side sleeping and lower sections for back sleeping. This can be provided by pillows that contain a mix of different fillers or a buckwheat hull pillow.

As a rule, side sleepers need a firm pillow for support. Back and stomach sleepers may want to use thinner, softer pillows.

Pillow Options

When selecting your desired pillow firmness is only the first consideration. The materials used in your pillow matter. Some pillows use environmentally friendly sustainable fillings, others have the ability to retain or diffuse heat.

The cost of pillows ranges greatly, with the down and feather pillows at the higher end of the spectrum. Both down pillows and feather pillows, made from duck, goose, or swan feathers, are light, moldable, and foldable, the type of pillow you can sink into. But be careful, these pillows can cause allergic reactions. They are costly to clean and can be warm as they retain body heat.

A common pillow filler is latex foam, which is made from rubber tree sap. Latex pillows are supportive, cooling, and bouncy, they tend to be heavy and do not conform to your head like memory foam does. Memory foam is popular for keeping you cool, wicking away moisture, repelling mold, and dust mites.

Another consideration is the pillow’s height, which is measured by how much your head and neck will be above the mattress. Your goal should be maintaining neck-spine alignment. It is suggested that side sleepers should choose a pillow 5 inches or higher, back sleepers select a 3 to 5 inches height, and stomach sleepers should pick a flatter pillow. In general, people who are more petite should look for a thinner pillow while heavier people may find thicker pillows more comfortable. Some pillows allow you to add or remove filling to create a pillow that is your desired firmness and height.

We tested pillows from Ghostbed and Coop Home Goods as well as buckwheat hull-filled pillows from Hullo. What surprised us most was large the selection of pillows, all aimed at providing consumers with a personalized sleeping experience. All these options are available for purchase online.

Hullo Pillows

Hullo are firm pillows filled with buckwheat hulls (grown and milled in the US), making them organic and eco-friendly. Their cover is made of unbleached, organic cotton twill and the hulls are sustainably sourced. The buckwheat hull fillings accommodate airflow, as does the breathable cotton cover, this is intended to keep the pillow cool all night, which is recommended for sleepers who like a cool pillow.

Buckwheat hull pillows are very firm, ideal for sleepers who don’t want a mushy pillow. They are made to be adjustable. You can remove or add hulls to customize the pillow height, providing your desired head and neck support. This pillow contours to fit each sleeper perfectly, and without sinking, like a beanbag.

We found that sleeping on pillows filled with buckwheat hulls took some getting used to. The shifting of hulls ‘rustling’ was noticeable when changing position, and the pillow is heavy. For sleepers who move during the night or readjust their sleeping positions the Hullo pillow can be a difficult adjustment. It is ideal for people who find one position and barely move, or for people who want one pillow which provides different heights  Hullo offers pillows in a variety of sizes, small (14” by 20”), standard (20” by 26”), and king (20” by 36”).

Hullo is produced by Hulltex, an American company specializing in all-natural buckwheat hull pillows, founded by three sleep-minded friends with a passion to produce the best buckwheat hull pillow possible. They also sell just the hulls directly for DIY pillow makers or to revitalize your old pillow.

Hullo can be ordered online

Ghost Pillows

GhostBed under the parent company Nature’s Sleep offers three options, Gel Memory Foam, an adjustable shredded fill (not tested), and GhostPillow Faux Down. These pillows feature double layers of covers. The inner cover is 100% cotton fabric designed for protection while the outer cover is plush, with a soft, cooling fabric. The covers are washable, making it easy to keep the pillows clean and sanitary.

The Gel Memory Foam is firmer and heavier. It has a core designed to stay fluffed, surrounded by a plush, cushy outside designed to always stay cool. The gel adjusts to changes in your body temperature, absorbing the heat, a consideration for hot sleepers. This pillow is recommended for side sleepers and people who want a supportive pillow. The pillow 16″ by 23″ with an approximate height of 6″ (decreasing when you sleep on it).

Our team’s overall favorite pillow was the GhostPillow Faux Down, affectionately called the Teddy Bear of pillows, as a great soft option for sleepers who enjoy the feeling of traditional down, and works for sleepers of all types, it was the softest pillow we tested.

GhostPillows can be ordered online

Coop Home Goods

Coop Home Goods pillows are filled with hypoallergenic, cross-cut memory foam and microfiber designed to be adjustable, allowing you to add or remove filler creating a custom fit. Because it can be a bit messy to adjust the fill, you will not want to redo it regularly,  creating customization with each pillow contoured to a specific sleeper. Coop even provides an extra ½ pound of filling for those who want more fluff. Coop pillows are made to accommodate any sleep preference, with a pillow that is simultaneously supportive and plush, described as being medium-firm.

Coop pillows are enclosed in a pillowcase made from breathable 60% polyester and 40% bamboo-derived rayon, classifying them as bamboo pillows. These pillows have a shredded foam interior with a bamboo viscose shell, combining the benefits of a shredded memory foam pillow with the cooling properties of bamboo. Bamboo was popularized for its antimicrobial properties, resisting the growth of bacteria, and microorganisms as well as being moisture-absorbent. Bamboo is wrinkle-resistant and does not shrink in the wash making it easier to care for than cotton.

Coop’s pillows are machine washable, making them easy to clean. They recommend washing the inner pillow once a year to keep it clean. After washing the pillow should bounce back to shape, providing a consistent sleeping experience, without fear of losing your customized fit. Memory foam is temperature sensitive it becomes firmer below 50° F. After washing tumble dry on low heat.

Our team members who liked a firmer pillow enjoyed the Coop pillows.

Coop can be ordered online

What we Learned

Changing how you sleep is not a quick process, it can take weeks. Falling asleep and sleeping soundly involves routines, and is influenced by stress. Your pillow choice may be the smallest consideration, but the one you have the most control over and is the easiest change to make.

Pillows may require preparation time. New memory foam has a slight scent, let the pillows air out until the smell dissipates. While these pillows come with their own pillowcases, we chose to cover them with our own pillowcases.

Most of our testers changed their sleeping position over the course of the night, and they needed a pillow that accommodates movement and adjustment. While it is easy to customize a pillow for each individual sleeper’s preference, it should be done slowly, adding or removing a little until you reach your desired firmness and height.

So many Choices!

Pillows have come a long way, beginning as blocks of wood or stone intended to prevent insects from crawling onto the sleepers’ faces. With so many choices, finding the right pillow may feel confusing, but don’t get overwhelmed. Simply consider these as options to get a better night’s sleep.

Understand your sleep style and pillow preference. Experiment, and be flexible with the idea of changing your pillow type. Be prepared to switch when your pillow begins to age, sag, or lose its shape and bounce. Test different types of pillows to find your favorite. Most brands give you a window to return if you are not completely satisfied.

Sweet dreams.