How Often Should You Replace the Pillows on Your Bed?
Maybe you updated your bedroom with a fresh coat of paint or invested in a new comforter to cozy up the space. But when was the last time you treated yourself to a fluffy, new pillow?
A pillow actually is an important part of getting good night’s sleep. “We use a pillow so that we can sleep comfortably and help align our spine correctly,” says Vishesh Kapur, MD, professor and director of sleep medicine at the University of Washington and spokesperson for the American Academy of Sleep Medicine.“Your pillow should provide a supportive surface under the head and neck to keep the spine in neutral position.”
A neutral position means you’re supporting the natural S-shaped contour of the spine. For example, your pillow should not be so thick that it pushes your chin too close to your chest or too flat that it allows your neck to arch backwards, says Dr. Kapur.
Of course, comfort is subjective, so it may take some trial-and-error to find the right new pillow. Your sleep position also has an impact. Back sleepers may benefit from a pillow that has a raised lip that supports the cervical spine, the first seven vertebrae just below the skull. But side sleepers may need a thicker pillow with more loft to keep the spine aligned, says Dr. Kapur. Stomach sleepers typically need a flatter pillow.
Fortunately, many pillow makers offer a risk-free trial period ranging from 30 to 100 nights, allowing you to try out a new pillow in your own bed. If you haven’t replaced your pillow in a while, read on to learn what signs may indicate it’s time for a new one:
How to Make Your Pillow Last Longer
Like everything else in our homes, nothing lasts forever. But there are a few ways to make a pillow last longer. “You should always sleep with a pillowcase and invest in a pillow protector to help extend your pillow’s lifespan,” says Arin Schultz, chief growth officer at Naturepedic.
Also, follow the manufacturer’s care instructions on your pillow. “If a pillow is washable, wash it regularly,” says Schultz. “Washing your pillowcase at least once a week helps, too.” For pillows that must be spot-cleaned, use gentle cleansers to avoid introducing unnecessary chemicals into your sleep space or degrading the pillow material.
People with allergies also should take special care to protect their pillows. “Pillows are a huge potential source of exposure to dust mites,” says Alan Goldsobel, MD, an allergist at Allergy and Asthma Associates of Northern California. “Replacing pillows regularly is helpful, but encasing pillows—and mattresses—in protective covers is better.” Look for covers with a tight weave which does not allow allergens through the material.
When to Replace Your Pillow
There are many reasons it may be time to invest in a new pillow, such as:
- Your pillow is more than a year or two old. “Most people replace their pillows every 1 to 2 years, but the timeline fluctuates based on how well you maintain your pillow and the type of pillow you have,” says Schultz. For example, GOTS (Global Organic Textile Standard)-approved latex pillows can last for several years versus down and feather pillows, which typically have a shorter lifespan.
- You’re waking up with stiffness or pain in your neck and shoulders, which may mean the pillow has lost its support, says Schultz.
- Your pillow has an unpleasant smell or has turned yellow. “This is a key sign that there is a moisture buildup,” says Schultz. And common sense tells you that because your pillow is a repository of all kinds of stuff from sweat and body oils to dust mites and dead skin cell buildup, it should be replaced regularly.
- You’re not sure if your pillow is to blame for poor sleep. “It can be difficult to assess if it’s time for a new pillow,” says Dr. Kapur. “Sometimes you don’t know until you try it. It’s like athletic shoes that have lost their support and you don’t realize it until you try on a new pair and they feel great. If your pillow doesn’t feel good any longer, it’s probably time to replace it.”
Arricca Elin SanSone is a writer, editor, and content creator who specializes in lifestyle and gardening. With a background in health reporting, she applies these same research skills when writing about the science of growing things. She trials new plants in her expansive garden, and her houseplant collection consists of 60+ varieties. Arricca has written thousands of articles for publications such as Country Living, House Beautiful, Good Housekeeping, Prevention, VERANDA, Southern Living, and more. She’s happiest when digging in the dirt, baking, or spending time with the people and dogs she loves.
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