The right  pillow can make the difference between waking up refreshed and waking up with a sore neck. But given you usually can’t try before you buy, it can be surprisingly difficult to figure out which pillow will actually work for you. Wirecutter sleep writer Shaena Montanari explains how to choose a pillow based on your sleep position, what makes a pillow supportive, and how to tell when yours has reached the end of its life. She also breaks down the major pillow materials,  what to look for before you buy, and why it’s probably time to wash your current pillows. This episode covers: • Your sleep position should guide your pillow choice. Side-, back-, and stomach-sleepers need different amounts of height and support, so start by figuring out how you actually sleep before shopping. • The goal is spinal alignment. The right pillow should keep your head and neck aligned with the rest of your body while you sleep. • A pillow that’s too soft may not stay supportive. Pillows compress over the course of the night, and many people end up needing more firmness or height than they initially expect. • Pillows don’t last forever. Synthetic fills such as memory foam and down alternative generally start breaking down after a few years, while materials like down and latex can last longer with proper care. Shaena recommends replacing your pillows every three years. Products we recommend:  • Cloud-like down for all sleep positions: Garnet Hill Signature White Down Pillow (firm) (https://www.nytimes.com/wirecutter/out/link/35224/157341/57/263425) • Best single-piece memory-foam pillow: Tempur-Pedic Tempur-Adapt ProHi Pillow (https://www.nytimes.com/wirecutter/out/link/77001/234534/57/263426) • An inexpensive single-piece foam pillow, with ample support: Weekender Gel Memory Foam Pillow (https://www.nytimes.com/wirecutter/out/link/77001/234534/57/263426) • Fluffy-yet-supportive down alternative: Boll and Branch Down Alternative Pillow (https://www.nytimes.com/wirecutter/out/link/81557/239465/57/263437) • Best adjustable memory-foam pillow: Coop Original Adjustable Pillow (https://www.nytimes.com/wirecutter/out/link/76998/231508/57/263439) • Structured down alternative perfect for side sleepers: Hotel Collection Luxe Down Alternative Firm Density Pillow (https://www.nytimes.com/wirecutter/out/link/13024/239466/57/263438) • Firmer adjustable shredded memory foam, but pricier: Brooklyn Bedding Premium Shredded Foam Pillow (https://www.nytimes.com/wirecutter/out/link/35245/157362/57/263440) • Shaena loves: Her Baggu Bag (https://www.nytimes.com/wirecutter/out/link/9352/225335/57/263446) Additional reading: • The Best Bed Pillows (https://www.nytimes.com/wirecutter/reviews/best-bed-pillows/?utm_source=the_wirecutter_show&utm_medium=podcast&utm_campaign=episode_number_129 ) • The Best Memory Foam Pillows (https://www.nytimes.com/wirecutter/reviews/best-memory-foam-pillows/?utm_source=the_wirecutter_show&utm_medium=podcast&utm_campaign=episode_number_129 ) • The Best Pillow for Side Sleepers (https://www.nytimes.com/wirecutter/reviews/best-pillow-for-side-sleepers/?utm_source=the_wirecutter_show&utm_medium=podcast&utm_campaign=episode_number_129 ) • How to Wash Bed Pillows (https://www.nytimes.com/wirecutter/guides/how-to-wash-pillows/?eafs_enabled=false?utm_source=the_wirecutter_show&utm_medium=podcast&utm_campaign=episode_number_129) We independently review everything we recommend. When you buy through our links, we may earn a commission. Learn more› (https://www.nytimes.com/wirecutter/about/) The Wirecutter Show is executive produced by Rosie Guerin and produced by Abigail Keel.Engineering support from Maddy Masiello and Nick Pitman. Episodes are mixed by Catherine Anderson, Efim Shapiro, Rowan Niemisto, Sophia Lanman, and Sonia Herrero. Original music by Dan Powell, Marion Lozano, Elisheba Ittoop, Catherine Anderson, Rowan Niemisto and Diane Wong. Wirecutter’s deputy publisher and general manager is Cliff Levy. Ben Frumin is Wirecutter’s editor-in-chief. Hosted by Rosie Guerin, Caira Blackwell and Christine Cyr Clisset. #TheWirecutterShow, #Wirecutter #PillowTalk, #SleepBetter, #SleepGuide, #BetterSleep, #SleepTips, #PillowGuide, #SleepPosition, #SideSleeper, #BackSleeper, #StomachSleeper, #MemoryFoamPillow, #DownPillow, #DownAlternative, #NeckPainRelief, #SleepHealth, Instagram: /wirecutter (https://www.instagram.com/wirecutter/) Threads: /@wirecutter (https://www.threads.com/@wirecutter) Twitter: /wirecutter (https://x.com/wirecutter) Facebook: /thewirecutter (https://www.facebook.com/thewirecutter/) TikTok: /wirecutter (https://www.tiktok.com/@wirecutter)