CHOOSE THE RIGHT PILLOW
Change your pillow every year if it has a polyester filling, and every two to three years if it’s a memory foam type, recommends Nicholas. If your pillow is lumpy or you keep waking up with a sore neck, it’s also time to give it up. Consider your sleeping style when buying your next pillow: Side sleepers benefit from contoured memory foam pillows, which mould to the head and provide better support for the neck than polyester pillows, says Nicholas. They are 10cm on one side and 12cm on another – choose the side that’s most comfortable for you. Back sleepers should go for firm pillows or flat memory foam pillows that provide good head support, preventing your head from tilting backwards and causing you to snore, a more common problem among back sleepers than side sleepers.