How often should you replace your pillow?

A hot-button issue, it used to be experts suggested replacing your pillow every couple of years, but Robert Oexman, DC, director of the Sleep to Live Institute says you should be getting a new one every six months.

"People talk about how nasty a mattress gets," he says, noting that people often forget about where they lay their heads night after night.

GoodHousekeeping advises that if the filling is clumped or you’re constantly fluffing your pillow, it’s likely time to shell out for a replacement.

Another tell-tale sign it’s time for a replacement is if you’re waking up with neck pain. This is likely a sign your pillow is no longer giving your head the support it needs.

Just like your mattress, pillows are a prime hiding spot for allergy-inducing dust mites. Using a pillow protector will help increase the life of your pillow while keeping you healthy. If it has a smell or discolouration that washing can’t remove, your pillow has probably seen its last day.

There are several things to take into consideration when choosing a pillow, but it’s worth the time and investment as you’ll be spending a lot of face-time together.

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Features to look for

This largely depends on your personal sleeping preferences, but generally those who sleep on their side or back should opt for a higher pillow with firmer support, while stomach sleepers should choose a low, light pillow.

Children need low pillows and Health Canada recommends infants shouldn’t have one at all.

What materials are best when choosing a pillow?

Depending on what you’re looking for in a pillow, different fillings are better than others. Those who suffer from allergies do better with synthetic pillows as they are easy to wash.

You can also get pillows filled with feathers/down or memory foam, depending on the comfort level you’re looking for and any other personal preference you have.

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Down vs. synthetic:

Down/Feather fillings

-‘Breathe’ so they release perspiration produced during sleep
- Absorb and wick moisture away from the body
- Retain heat to keep you warm and dry
- Down (the soft inner feather closest to the bird that keeps it warm) is usually mixed with feathers to add resilience. Down is extremely soft whereas feathers aren’t quite as soft

Synthetic Fibre fillings

- Extremely easy to care for, long-lasting option
- Polyester fibre fills are odourless and do not absorb moisture
- Pillows will maintain shape even after frequent washing

Polyurethane memory foam

- Adapts to body temperature and moulds itself to the shape and weight of your head
- Gives more support than traditional pillows

Note: Sometimes polyester fibres are treated with anti-bacterial chemicals to make the fibres anti-allergic. Call the manufacturer before buying to confirm, as the long-term effects of these chemicals on people and the environment are still unknown.

You can also find pillows filled with things like buckwheat, cotton and wool among others.

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Additional tips

- Wash your linens weekly to cut down on allergens and germs, and be sure to use hot water
- Reduce dust mites by keeping your bedroom cool, dry and clean
- All pillows can be washed and dried, although synthetic will last longer. Always allow down pillows to dry thoroughly to prevent the risk of mould developing
- Adding a couple of tennis balls to the dryer helps to keep feather and synthetic pillow fillings fluffier
- Although it’s more expensive, goose down is larger than duck down and gives better insulation@