How to Use Your Pillow Correctly: 12 Tips for Better Sleep

Most people spend years sleeping on the wrong pillow — or using the right one incorrectly. A pillow that's too thick, too flat, or positioned wrong can quietly cause neck stiffness, shoulder tension, and restless nights without you ever connecting the two.

Here's what actually matters when it comes to your pillow — and how to get more out of it tonight.

1. Choose the Right Pillow for Your Sleep Position

This is the single most important pillow decision you'll make. Your sleep position determines how much support your neck and head need — and the wrong match leads to waking up sore.

If you switch positions throughout the night, look for an adjustable-fill pillow or a mid-loft medium pillow that works reasonably well in multiple positions.

2. Position Your Pillow Correctly

Your pillow should support both your head and your neck — not just one or the other. A common mistake is having the pillow only under the head while the neck floats unsupported, or shoving the pillow so far under that the neck is pushed forward.

For back and side sleepers: the pillow should sit under the head and neck together, keeping them level with the rest of your spine. Think of it as filling the gap, not propping you up.

3. Use a Second Pillow for Lower Back or Hip Support

A pillow under your head is just the start. If you regularly wake up with lower back tightness or hip discomfort, consider adding support elsewhere:

• Back sleepers: Place a pillow under your knees to reduce pressure on the lumbar spine.
• Side sleepers: Tuck a pillow between your knees to keep your hips aligned and reduce strain on the lower back.
• Stomach sleepers: A thin pillow under your pelvis (not your stomach) can ease lower back stress.

4. Know Your Pillow Materials

Each fill material has real trade-offs. Here's a quick comparison:

If you're not sure what works for you, try a few options in person. At LA Mattress Store, our team can walk you through pillow options alongside your mattress selection.

5. Fluff Your Pillow Regularly

Pillows compress under the weight of your head night after night. Fluffing daily helps restore loft and keeps the fill distributed evenly. It only takes a few seconds and makes a noticeable difference in how the pillow feels by the end of the week.

For down and fiberfill pillows, toss them in the dryer on low heat for 10–15 minutes every few weeks to restore shape.

6. Use a Pillow Protector

A pillow protector goes under your pillowcase and acts as a barrier against sweat, oils, allergens, and dust mites. Most people don't use one — which is why their pillows yellow faster and wear out sooner than they should.

A good waterproof protector extends your pillow's life significantly and is especially useful if you have allergies or sleep hot.

7. Keep Your Pillow Clean

Most synthetic fill and down pillows can be machine washed. Check the care label and wash every 3–6 months. Memory foam and latex pillows typically can't go in the washer — instead, spot clean and air dry.

Wash your pillowcase weekly. Even with a protector, this matters for hygiene and sleep quality.

8. Know When to Replace Your Pillow

A simple test: fold your pillow in half. If it doesn't spring back to its original shape within a few seconds, it's done. Other signs it's time to replace:

• Waking up with neck or shoulder pain that eases during the day
• Visible lumps, flat spots, or permanent impressions
• It smells even after washing
• You've had it for more than 18–24 months (down and synthetic fill)
• Your allergies are worse at night

Latex and memory foam pillows last longer — typically 3–5 years — but still degrade over time.

9. Stop Stacking Pillows

Two pillows stacked under your head push your neck into flexion — the same position as looking down at your phone. Over a full night, that creates real strain. If you feel like you need more height, the solution is a higher-loft single pillow, not two stacked together.

10. Elevate When You're Sick

When you're congested or dealing with a cold, sleeping with your head slightly elevated helps with drainage and makes breathing easier. Use one extra pillow or try a wedge pillow — just keep your neck supported, not cranked forward.

11. Invest in Quality

A good pillow is one of the cheapest ways to meaningfully improve your sleep. You don't need to spend a fortune, but a $10 pillow from a discount store isn't doing your neck any favors after a few months of nightly compression.

Think of your pillow as part of your sleep system — it works together with your mattress to support your spine. If you've just gotten a new mattress, it's worth reassessing your pillow at the same time.

12. Listen to What Your Body Is Telling You

If you're consistently waking up with neck stiffness, shoulder pain, or headaches that fade during the day — your pillow is a strong suspect. Don't just adjust and deal. These are signals worth paying attention to.

Sometimes it's the mattress, sometimes it's the pillow, and sometimes it's the combination. If you've tried adjusting your pillow and the discomfort persists, it may be worth looking at your sleep surface as well.

Pillow FAQ

How often should I replace my pillow?

Most pillows need replacing every 18–24 months. Memory foam and latex last 3–5 years. Use the fold test: if it doesn't spring back, it's time.

What pillow is best for neck pain?

A cervical or contour pillow works well for many back sleepers with neck pain. Side sleepers often benefit from a firm, high-loft pillow that keeps the neck aligned with the spine. The best option depends on your sleep position and body type.

Can the wrong pillow cause shoulder pain?

Yes. Side sleepers especially are vulnerable — a pillow that's too thin lets the head drop toward the shoulder, creating sustained tension in the neck and upper shoulder throughout the night.

Is a firm or soft pillow better?

It depends on your sleep position. Firm pillows suit side sleepers. Soft pillows suit stomach sleepers. Back sleepers do best with something in the middle — supportive but not stiff.

Should I sleep with one pillow or two?

One well-fitting pillow is almost always better than two stacked. Stacking raises your head too high and misaligns the neck. Use a single pillow at the correct loft for your position.

Ready to Find the Right Pillow?

If you're not sure what pillow works best for your sleep style, our team at any of our 5 LA Mattress Store locations can help you match a pillow to your sleep position and preferred feel. Walk in, try a few, and find what actually works — no guessing required.

Browse our pillow collection online or stop by to feel the difference in person.