How to Tell if it’s Time to Replace Your Pillow

It’s time to talk about pillows. You know, those things you rest your head on every night (and occasionally scream into during a stressful day). For most, pillows are a bedroom essential. But when was the last time you thought about replacing yours? 

If you’re like most people, it’s probably been a long while. Don’t worry, you’re not alone — it’s easy to overlook your pillow until it’s flat as a pancake or lumpy enough to double as a doorstopper.  

But sleeping on an old, worn-out pillow can cause discomfort and even neck pain. A bad pillow may even be affecting your sleep quality and aggravating your allergies. So how do you know when it’s time to say goodbye and invest in a new one? Here, we share all. 

Does it still bounce back? 

A good pillow should keep its shape and support your head. If you’re unsure, try out this quick test: fold your pillow in half and let go. If it bounces back to its original shape, your pillow is still doing its job properly. But if it just flops there like it’s given up, it could be time to think about investing in a new pillow. 

Is your pillow lumpy, flat, or both? 

Over time, pillows do lose their fluffiness and develop little lumps and clumps in the fillings. If yours is feeling more like a sack of potatoes than a comfortable place to rest your head, you’re probably not getting the neck and head support you need. And if you’re constantly fluffing it up during the night? Take it as a sign that you need to treat yourself to some new pillows ASAP. 

Do you wake up feeling achy? 

Do you ever wake up with a sore neck, stiff shoulders, or even a headache? Your pillow could well be the culprit. The right pillow helps to keep your spine properly aligned while you sleep. And so, if it’s sagging or too firm it could be that your pillow is lacking in support or comfort. 

Is it looking past its best? 

We all put out pillows through a lot. Sleeping on them night after night allows sweat, drool, and dust mites to accumulate. So, if you’ve noticed any stains (that no amount of washing can fix) on your pillow or feel that it just doesn’t smell fresh anymore (even after a wash), it’s a good sign that the time has come to trade it in for a newer model. 

Gruesome fact: the average pillow can double its weight in three years from dust mite excrement accumulation alone (1).  

How old is your pillow? 

Most pillows have a lifespan of about 1-2 years (2), depending on the materials used in their makeup. Memory foam pillows can last a little bit longer. But if your pillow has been around for longer than 2 years, an upgrade could well be overdue. 

Choosing your next pillow 

When it’s time to replace your pillow, don’t just grab the cheapest one on the shelf. Think about what kind of sleeper you are: 

• Side sleeper? Go for something firm and thick to support your neck. 

• Back sleeper? Medium firmness is usually best. 

• Stomach sleeper? A soft, flat pillow will stop your neck from craning. 

Also, be mindful to check the materials. Hypoallergenic pillows can be a lifesaver for anyone who’s prone to allergies. And memory foam pillows can give you that lovely contoured support for a personalised sleep space feel. Just don’t forget to replace your pillow eventually — however much you decide to spend on it, it won’t last forever. 

How often should you buy new pillows: final thoughts 

Your pillow plays an important role in your sleep quality and your overall health. So don’t wait until it’s a sad, lumpy mess to replace it. If your pillow has lost its bounce, feels (or smells) a bit grim, or is leaving you achy, treat yourself to a new one. Your neck (and your sleep) will thank you. 

Now, it’s time to give your pillow a once-over and try out our quick test! If it’s past its prime, it could be time to start shopping for a new one.  

Sources: 

1. https://sleepbetter.org/replace-favorite-pillow-unless-you-like-dustmites-bacteria-fungi-mold/ 

2. https://www.sleepfoundation.org/best-pillows/how-often-should-you-replace-your-pillows