How Often Should You Replace Your Pillow? An Expert Gives a Simple Answer
Good sleep is vital to our well-being, and one of the most important factors affecting it is the right kind of pillow. But how do you know when it’s time to replace your pillow? Trained sleep ergonomics expert Minna Aulavuo from Tempur Brand Store Helsinki Outlet explains how often a pillow should be replaced, how to recognize when it's time for a new one, and how to properly maintain your pillow to extend its lifespan.
Your sleeping environment might seem clean on the surface, but inadequate care of your bed and bedding can pose hidden risks. A dirty and stuffy sleeping environment can cause, for example, nasal congestion and itching.
Are You Sleeping With a Nest of Bacteria?
– The first and easiest sign that your pillow should be replaced is its appearance and feel. If the pillow cover has visible stains, it’s likely that dirt and moisture have also gotten inside the pillow. The pillow might be a breeding ground for bacteria, says Aulavuo.
It’s worth checking the condition of your pillow and mattress when changing your sheets. Even if there’s no visible dirt, pillow covers should be changed and washed regularly. Vacuuming or airing out your bedding is also beneficial, especially during cold weather.
– Many pillow filling materials, such as down and polyester, lose their resilience and support over time, causing them to flatten or clump. This can result in the pillow no longer supporting your head and neck properly, which may cause neck pain and poor sleep quality.
In general, pillows should be replaced every 1–3 years. The replacement interval depends on several factors, such as quality, proper maintenance, and usage habits. For example, the typical replacement interval for a TEMPUR pillow is about 3 years, but with proper care, it can last much longer. How can you extend the pillow’s lifespan?
– When you buy a high-quality, individually suitable pillow, we at Tempur always recommend using a pillow protector with it. This prevents moisture and dirt from getting into the pillow. A protector helps extend the pillow's lifespan and improves hygiene. Other important maintenance practices include changing the pillowcase weekly and airing out the pillow regularly, says Aulavuo.
Pain and Stiffness May Signal an Unsuitable or Worn-Out Pillow
– Another important sign that it’s time to replace your pillow is the quality of your sleep and how your body feels when you wake up. If you frequently wake up with neck pain, headaches, or back pain, the culprit could be your old pillow or an unsuitable pillow-mattress combination.
Sleep ergonomics specialist Aulavuo also explains that the body is fully dependent on the sleeping surface at night, as posture control is at its weakest during sleep. The pillow’s job is to support the head and neck in a correct and ergonomic position throughout the night. If the pillow and mattress do not support the body properly, they expose the body to unfavorable sleeping positions, which can easily lead to pain and stiffness.
Common issues caused by poor sleep ergonomics include headaches, neck and back pain, numbness, and stiffness. If you find yourself waking up at night or in the morning with these issues, it’s probably time to consider a new pillow — and possibly a new mattress too.
Invest in Quality for Hygiene and Sleep Quality
When you're updating your pillow, it’s worth investing in quality and material. A high-quality pillow may be a more expensive one-time investment, but the individual fit and benefits to sleep and recovery make it worthwhile. A quality pillow can also last longer, meaning you won’t need to replace it yearly.
– A new pillow doesn’t automatically mean it will support your neck or sleep correctly. The pillow guides your sleeping posture, so it’s important to choose carefully. It’s best to select a pillow together with a sleep ergonomics expert and to test it on a surface that matches your mattress in terms of softness and support, explains Aulavuo.
A proper pillow keeps the head and neck in a neutral position, which can reduce muscle tension and improve sleep quality.
You can get help choosing the right pillow from a trained sleep ergonomics expert (KNA) at the Helsinki Outlet Tempur Brand Store. You can book a free assessment appointment with an expert or drop by the store whenever it suits you. In-store, you can try out pillows of different shapes and sizes, and the expert will ensure the pillow is right for you.