The Perfect Pillow

How to complete The Perfect Pillow

Morning neck stiffness is often just your pillow holding your head at the wrong angle for eight hours. The right loft keeps your neck in line with your spine, and dialing it in to your sleep position usually does more than any stretch or massage afterward.

1. Identify your main sleep position, since side sleepers need a thicker pillow to fill the shoulder gap while stomach sleepers need a thin or no pillow
2. Pick a fill that matches your preference: memory foam holds shape, latex is springy and cool, down is moldable
3. Lie down in your actual position and check that your nose lines up over your sternum, with the neck neither propped up nor sagging
4. Give it a couple of weeks, as a new pillow's support takes a few nights to judge fairly
5. Replace it on schedule rather than waiting for it to flatten completely

Tips

• Stomach sleeping strains the neck no matter the pillow; a flat one is the least-bad option
• Most pillows are due for replacement every 1-2 years
• Save the receipt; loft preference is personal and many brands allow returns

What counts as done

You're sleeping on a pillow chosen for your position and waking without the neck stiffness you had before.