Choosing the perfect pillow and mattress

Sleep. The deep, motionless, dreamless, perfect state of unconsciousness, kind of sleep. But how do we obtain it?

There are many factors that can contribute to a good – or bad – night’s sleep, some of which can’t be controlled. But there are two external factors that can be, and they’re the subject of questions our chiropractors are asked frequently.

So we quizzed all of our practitioners for their advice on how to choose the best pillow and mattress for the perfect sleep.

Pillows

As it turns out, pillow preference can be a fairly contentious issue, but all of our chiropractors agree on two points:

1.      Your sleeping position dictates what kind of pillow you need.

2.      Pillow preference is highly personal and everyone is different!

The purpose of a pillow is to keep your head and neck as neutral and aligned as possible while you sleep. Sleeping position is a crucial factor when choosing a pillow, for different pillows are required to keep your spine aligned in different situations of slumber. If you’re a back sleeper, you’ll be looking for a thinner pillow, and “one that shouldn't raise your head too much so your long spine posture can be maintained.”

Meanwhile, a side sleeper will require a much higher pillow than a back sleeper. It should be “the width of one of your shoulders to support your head,” and depending on how broad your shoulders are, one chiro suggests you may even need two pillows to keep your spine aligned.

As for front sleepers, it’s bad news I’m afraid. “If you sleep on your tummy then you need to swap sleeping positions,” says one of our practitioners, “as you will turn your head one way or the other, causing your spine and nerves to be twisted like a corkscrew throughout the night.”

When it comes to choosing the right stuffing for your pillow, there are two general options: the feather pillow, and the memory foam pillow. While one of our chiros is a fan of medium-soft feather pillows (which, he stresses, should be replaced yearly), another refers to them as “the devil of all pillows” and favours orthopaedic pillows instead.

In fact, most of our chiropractors agree that a supportive pillow – one that is “slightly firm, should hold its shape, and not sink” – is the way to go, with memory foam being the stuffing of choice. However, it’s not as simple as it seems, as another practitioner muses, “I’m yet to come across a moulded memory pillow that fits most people.”

So how do you find your perfect pillow? By choosing a brand that will let you “test” your pillow and return it if it doesn’t suit you, suggests one of our chiros. He advises testing it “for at least two weeks, as that is the minimum time you should persevere with it to understand if it is the right one to use.”

Mattresses

Mattress selection seems a little more straightforward, with all of our chiropractors stating “firm” as a requirement for a good, supportive mattress. However, as one of our chiros explains, a “firm” mattress doesn’t mean it can’t also be “soft”.

“Historically, the advice usually given was that the harder the bed the better,” he tells. “However, if this were the case, why bother with a bed at all? Rather, sleep on the floor – do this and see how you feel in the morning! In more recent times, the advice is that a mattress should be soft but firm. That is to say, the mattress should be soft enough to take up the contours of the body but firm enough to provide support without the mattress sagging.”

Another practitioner explains further. “When you sleep on your side, you want your shoulder and hip to sink in a bit to prevent rotation.” He also suggests adding a pillow between your knees to help stabilise your pelvis and prevent rotation in this position.

When it comes to the construction of the perfect mattress, our chiros unanimously agreed a good quality, pocket-sprung mattress is the way to go. Their favourite brands include The Odd Mattress Company, who can make fully-spung mattresses with natural fibres to any dimensions, and Hypnos Beds, who offer naturally- and sustainably-filled mattresses with clever pocket-spring systems.

As with pillows, the ideal way to be able to find your perfect mattress is to give it a test drive first. Choose a brand that offers a money-back trial period or use this as the perfect excuse for a short break, as some brands provide a list of hotels where you can experience one of their mattresses.

The average adult will spend a third of their lives asleep, so your mattress and pillow decision isn’t one that should be taken lightly. And it’s not just about finding a good mattress or a good pillow – the combination of the two is key to the perfect night’s rest. “Think of it like pairing a gin with your favourite tonic,” advises one of our chiros. “Get either part wrong and it can make for a sub-optimal combination. However, get the pairing right and you’ll be on your way – to a good night’s rest, that is.”