Soft, medium or firm pillow? A guide by sleep position

The right pillow keeps your head and neck in line with your spine, so you wake up feeling rested rather than stiff. The good news is that choosing one is simpler than it looks. Start with how you sleep, then pick the firmness and filling that suit it. Here's how to get it sorted.

Why pillow firmness matters

Your pillow has one main job: to fill the gap between your head and the mattress. That gap changes depending on the position you sleep in. Lie on your side and there's a big space between your ear and the mattress. Lie on your back and it's smaller. Lie on your front and there's hardly any gap at all.

If the pillow is too soft for that gap, your head sinks and your neck bends down. Too firm or too high, and your head gets pushed up at an angle. Either way, you can end up with an achy neck in the morning. Matching the firmness to your sleep position is the easiest fix.

Side sleepers: go firm

Side sleepers need the most support, because there's a wide gap between the shoulder and the head. A firm pillow holds its height through the night and keeps your neck level. If you have broad shoulders, you'll usually want a firm fill in a standard or king size pillow. A soft pillow tends to flatten under the weight of your head, leaving your neck bent towards the mattress.

Back sleepers: go medium

Back sleepers need enough support to keep the head in line, without tipping the chin towards the chest. A medium pillow is usually the sweet spot. It cradles the back of the head and supports the natural curve of the neck. Some back sleepers like to add a small pillow under the knees too, which can take a bit of pressure off the lower back.

Front sleepers: go soft

Front sleepers need the least height. A soft, flatter pillow lets your head rest close to the mattress, so your neck isn't twisted up and back. Some front sleepers find they're comfier with a very soft pillow, or a pillow tucked under the hips instead. If you sleep on your front and wake with a sore neck, a softer pillow is the first thing to try.

Combination sleepers

If you move around a lot in the night, a medium pillow is a good all-rounder. It gives enough support when you're on your side and isn't too high when you roll onto your back. Feather and down fillings work well here because you can push and plump them into shape as you move.

Quick guide: firmness by sleep position

How the filling changes the feel

Firmness isn't only about how much filling is inside. The type of filling makes a big difference too.

• Feather-rich blends feel heavier and more supportive. Our duck feather and down pillow (85:15 blend) is a good example, and it comes in soft, medium and firm.
• Down-rich pillows feel lighter, softer and more squishy. A pillow like our European goose down pillow (70% down) gives a gentler, cloud-like feel.
• Pure down is the softest and lightest of all. The 100% Hungarian goose down pillow is still available in firm, so side sleepers who love a soft feel don't have to miss out.

As a rule of thumb, if you want support, lean towards feather. If you want softness and a light feel, lean towards down. Firm versions of a down pillow simply have more filling packed in.

Pick the right size

Most of our pillows come in three sizes: standard, king size and square. A standard pillow suits most beds and pillowcases. A king size pillow is longer, which is handy if you move around a lot or have a king or super king bed. Square pillows are great for propping yourself up to read. Just check your pillowcases fit before you swap sizes.

When to replace your pillow

Pillows don't last forever. A quick test for feather and down pillows is to fold one in half and let go. If it springs back, it's still got life in it. If it stays folded, or you find yourself plumping it up all night, it's time for a new one. Lumps, flat spots and a pillow that no longer holds its shape are all good signs too.

Pillow firmness FAQs

Can I use two pillows instead of one firm pillow?

You can, and plenty of side sleepers do. The trouble is that two pillows can shift apart in the night and leave your head at an odd angle. One pillow at the right firmness usually gives steadier support.

What firmness should I choose if I'm not sure?

Medium is the safest bet. It suits back sleepers and people who change position, and it's a comfy middle ground if you're buying a spare pillow for guests.

Do feather pillows need plumping?

Yes. A quick shake and plump each morning helps the filling spread out evenly and keeps the pillow lofty. It only takes a few seconds and helps it last longer.

Should my pillow match my mattress?

It helps to think about them together. On a softer mattress your shoulder sinks in further, so you may need a slightly lower pillow. On a firmer mattress, a little more height can help keep your neck level.

Ready to find your perfect match? Browse our full range of pillows in soft, medium and firm, with free delivery to England, Wales and most of Scotland.