Pillow Talk Q&A

1. Testing out a pillow before you buy is critical, say the experts, but what should I look for? Side sleepers

• The pillow should fill the gap between the top of your shoulders and your head.

• Your nose should be aligned with your sternum. If your head leans toward the mattress, the pillow is not thick enough. If your head is raised toward the ceiling, it’s too thick.

• Your shoulders should be just brushing against the pillow, not on top of it.

Back sleepers

• Your head should rest completely on the pillow. • Is your body well aligned, do you feel strained? • Are your chin and forehead at the same height? • Your shoulders should be just brushing against

the pillow, not on top of it.

2. How bad is it to sleep on my stomach?

Sleeping on your stomach requires rotating the neck—a constant extension of the neck muscles— and extending the lower back. If the alignment of the body is not neutral, it’s not at rest. “It puts too much stress on the neck vertebrae to maintain this position overnight,” says Marin. “If there’s any way to avoid sleeping on your stomach, do it.”

3. How often should I change my pillow?

A good quality pillow has a lifespan of five to 10 years. It should be replaced as soon as it no longer feels supportive and starts to change shape. If you have allergies, buy a waterproof pillow protector and wash the protector every week.

4. Should I sleep with a pillow between my knees?

Placing a pillow between your knees when sleeping on your side can help relieve lower-back issues. If you’re a back sleeper and have a defined arch to your spine, place a pillow under your knees to neutralize the position of the spine. (To check your arch, lie on your back on the floor with your legs extended. If you can fit more than one hand in the hollow of your lower back, you have a defined arch.)