Choosing the right pillow – summary
Choosing the right pillow will ensure your spine stays neutrally aligned and your muscles relaxed for deeper sleep. To find your ideal match, select a pillow profile based on your primary sleeping position:
- Side Sleepers: Choose a mid-to-high profile pillow to fill the gap between the shoulder and the mattress.
- Back Sleepers: Benefit from a mid-profile contoured pillow to support the neck, open airways, and prevent strain.
- Tummy Sleepers: Need a low-profile pillow to prevent the neck from twisting upward.
Sleep experts recommend replacing your pillow every 2–3 years for long-term neck support and hygiene. Discover your perfect fit with SleepMaker's NZ-made pillow range, featuring premium memory foam, breathable fibre, and advanced cooling technologies tailored for every sleeper.
Why pillow choice matters for sleep quality
Your pillow’s job is to keep your head, neck and spine aligned while you sleep. Choose wrong, and you'll know all about it: a stiff neck, aching shoulders, or that pins-and-needles feeling in your arms when you wake up. That's because a poor pillow forces your muscles and joints into awkward positions during the night, while the right pillow supports proper alignment and lets your body fully relax and drift into deep, restorative sleep. Think of your pillow as the foundation for a good night and a better tomorrow.
A brief history of the pillow
In 7000BC, wealthy Mesopotamians were among the first to use pillows: sleeping on a hard stone that was also a status symbol, denoting a higher ranking in society. The Egyptians valued functionality: using stone pillows to lift their heads off the ground away from the insects, or to protect elaborate hairstyles. And the ancient Chinese believed soft pillows sucked the energy from their bodies, instead opting for hard headrests made of stone, wood or ceramic.
None of these sound particularly comfortable to our soft modern sensibilities! Luckily for us, pillows are now designed with comfort in mind. There are so many variations available: different combinations of inners and outers, different feels and lofts, warming or cooling technologies. Which is right for you? How do you choose? The first thing to consider is how you sleep.
Your mattress and sleep position affect your pillow needs
Our pillow experts agree that how you sleep is the number one predictor of your perfect pillow match. So, let's start with what your favourite sleep position says about the support you need.
Match your pillow to your sleep position
Your dominant sleeping position tells you exactly what gap your pillow needs to fill between your head and the mattress. Identifying yours is the fastest way to cut through the clutter and find a pillow that actually works for you.
Best pillows for tummy sleepers
A low profile pillow – or no pillow at all!
Tummy sleepers are a rare breed, representing only 7% of sleepers. If you snuggle up on your front to fall asleep then you should be looking for a low to mid profile pillow that doesn’t raise your head too much, causing neck pain. Some tummy sleepers might even opt to go without a pillow, depending on how soft their mattress is! A good option to consider is a pillow designed for kids – these are usually lower profile, and SleepMaker kids pillows are also asthma and allergy friendly.
Best pillows for side sleepers
A mid or high profile pillow that fills the gap between your shoulder and the mattress.
Side sleeping is the most common position: most of us will, at some stage during the night, end up on our sides. If that’s where you feel most comfortable and how you mostly fall asleep, then you consider this your sleep position. You’ll benefit from a pillow that fits in the gap between your shoulder and the mattress, supporting your head while still keeping a straight spine. Depending on your build this is most likely to be a mid or high profile pillow, but be sure to test a few and see what feels best. Try a SleepMaker memory foam pillow that will support and mould around your head for extra comfort.
Best pillows for back sleepers
A mid-profile, optionally contoured pillow for support and clear airways.
Back sleeping is famously linked to snoring, and back sleepers often sleep with more than one pillow in an attempt to open airways or relieve reflux. “What can happen with a lot of people though is they tend to prop their head up with too many pillows and they find themselves in that forward position- that puts a lot of strain on the neck,” Dynamic Chiropractic’s Dr. Kay says. Contoured pillows can help with snoring by positioning the head correctly to open up the airways. A mid profile contour pillow should do the trick for you back sleepers, but be sure to try out a few different options for comfort: try to avoid using two pillows!
Combination sleeper
A contour pillow that supports multiple sleep positions.
When you move around a lot during the night, you need a pillow that can keep up. The best pillow for a combination sleeper is a versatile all-rounder, with a contoured design, medium loft and a responsive material that can adapt as you roll from your back to your side. Look for pillows that offer a balance of support and give, so you get consistent comfort without having to reshape and readjust it every time you move.
Pillow materials & fill types explained
What's inside your pillow defines how it feels, how it supports you, and how cool it feels at night. From moulding memory foam to lofty down, here's what each type brings to your bed.
Memory foam pillows
Memory foam is famous for contouring to your shape, offering personalised pressure relief for your head and neck. The downside can be heat, but modern versions like SleepMaker's Fusion:Gel™ pillows are designed to be cooler and more breathable. They're a top pick for side and back sleepers who want that contouring feeling and need solid, customised support.
Down alternative pillows
For that luxurious hotel feel without the hotel price tag, down alternative pillows are super soft, mouldable, and breathable. You can easily shape them to fit under your neck, and they’re usually hypoallergenic so good for sensitive sleepers. However, they offer less inherent support than foam and can flatten over time. They are best for back sleepers who prioritise supreme softness and a classic feel over firm, structural support.
Pillow loft, firmness and support
There are three parts to a perfect pillow:
Loft is the height. Typically, High is good for side sleepers, Mid for back sleepers, Low for stomach sleepers.
Firmness is the feel. Firm suits side sleepers, Medium for back sleepers, Soft for stomach sleepers.
Support is the magic that holds it all together. It's the pillow's ability to keep its shape and your spine aligned from lights out to morning.
Getting these three things right for your body and sleep style means you wake up refreshed, not achy. Your perfect combination is out there.
Frequently asked questions
How do I choose the right pillow for my sleeping position?
t all comes down to how you snooze. Side sleepers need a mid to high profile pillow to fill that gap between your shoulder and the mattress, keeping your spine straight. Back sleepers should reach for a medium loft to support the natural curve of the neck without pushing the head forward, which can help open airways and reduce snoring. Tummy sleepers need to keep it low – a thin pillow or even none at all will prevent neck strain. Research backs this up: the right loft keeps your neck muscles relaxed all night long, so you wake up feeling restored, not sore.
What is a low profile pillow?
A low profile pillow is the thinnest pillow available, with a height of 7.6cm or lower. It's perfect for front sleepers as it provides comfort without lifting your head too much and straining your neck.
What is a medium profile pillow?
The mid/medium profile pillow is between 7.7cm and 12.7cm. It's the perfect in-between size, thick enough for small-framed side sleepers yet not too thick for most back sleepers. It's a great, versatile pillow profile.
What is a high profile pillow?
A high profile pillow is the thickest option, starting at 12.8cm. It's essential for side sleepers but must fit perfectly between your shoulder and ear to avoid neck pain. SleepMaker makes pillows in a high profile for this exact purpose.
Why does pillow height (loft / profile) matter so much?
Your pillow is the foundation of a good night's sleep. If it's too high or too low, your neck is forced into an awkward angle, and your muscles end up working overtime instead of resting. Studies show that even a tiny change in pillow height can dramatically alter the angle of your neck, which is why that lumpy old pillow might be the culprit behind your morning aches. The sweet spot will keep your head, neck, and spine in a nice, neutral line - just like standing up straight, but lying down. You might need to try a few pillows to find the perfect fit, but trust us, your neck will thank you.
What pillow material is best?
‘Best’ is what’s best for you! Memory foam moulds around your head like a hug and can be quite warm, while latex offers a bouncier, cooler feel that responds instantly to your movements. Don’t overlook natural fibres – cotton and TENCEL are moisture-wicking and breathable, while wool is a superstar at regulating temperature, keeping you cosy without overheating. If you enjoy the feel of down but not the ethics of it, you can now find down-alternative options that are also easier to keep clean than the real thing. SleepMaker has you covered across the board, from cooling FusionGel memory foam to asthma-friendly and eco-conscious recycled fibre fills. Ultimately, the "best" material is the one that feels right to you, so don't be afraid to test a few!
Does my mattress affect which pillow I need?
Absolutely! Your pillow and mattress are a team, and they need to work together. If you've got a plush, soft mattress that your shoulders sink into, you'll likely need a slightly lower pillow to avoid craning your neck. On the flip side, a firmer mattress means less sinkage, so you'll want a higher loft to bridge that gap and keep everything aligned. When you're shopping, always think of them as a pair: try pillows out when you’re shopping for a new mattress, and test new pillows on a similar feeling bed before buying. Bed retailers are a great place to do this!
How often should I replace my pillow?
Your pillow loses about 10% of its support every year. Even a top-quality pillow starts to show its age after two or three years, which is why the ‘fold test’ is a good indicator of support – if your pillow stays folded in half instead of springing back, it's time to say goodbye. Other tell-tale signs: yellowing, funky odours, or those annoying lumps that seem to multiply overnight.
Discover the ideal pillow for your sleep style at SleepMaker
Choosing the right pillow is a simple, smart way to upgrade your sleep. The sleep experts at SleepMaker have designed a full range of New Zealand-made pillows to give every type of sleeper the support they deserve. Stop putting up with morning aches and start waking up refreshed.
Browse the range of premium pillows by SleepMaker and get the best night's sleep possible with tips and guides on the SleepMaker Sleep Edit.
