Invest in Your Dreams: Find the Perfect Pillow.

By: Amber Kallor

Clocking at least seven hours of sleep, the amount recommended by the American Opens in a new windowAcademy of Sleep Medicine and the Sleep Research Society, can often feel like chasing an impossible dream—and for many people it is. According to a Opens in a new windowrecent global survey, only 55% of adults are satisfied with their sleep. Add the stress of travel and switching time zones to the mix and you risk physical and mental exhaustion, as well as a host of Opens in a new windowhealth problems (including Opens in a new windowmemory loss, Opens in a new windowdepression, high blood pressure, diabetes, and obesity). The secret to getting a good night’s rest wherever you are in the world, however, could lie closer than you think.

“A good night’s sleep has huge benefits—from improving your mood to strengthening your immune system,” said Opens in a new windowDavid Rubin, a certified sleep science coach and director of product testing at Opens in a new windowTheSleepDoctor.com. “Having the right pillow will help you get better sleep by keeping your spine aligned, reducing neck pain, and giving you the support that you need.” Beyond its physical benefits, a pillow can also impact your mental state by creating a sense of coziness and security, easing the mind and inviting a peaceful slumber.

Perhaps nobody understands the importance of this bedding essential better than the Opens in a new windowJW Marriott New Delhi Aerocity, a five-star hotel that offers a pillow menu to guests. “Our diverse selection of pillows caters to individual preferences, promoting a truly luxurious and customized experience,” said Vasant Ravindran, director of rooms at the property. With options ranging from feather to foam on the menu and in today’s overcrowded market, finding the ideal bedtime companion can often feel like Goldilocks’ quest for the perfect porridge.

There are a few factors that can help narrow your search, said Opens in a new windowDr. Angela Holliday-Bell, a board-certified physician and sleep specialist who consults for Opens in a new windowNeom Organics. “A person should consider the material the pillow is made out of as well as the firmness and height of the pillow,” she explained. “The goal is to keep the spine in a neutral position, so the height of the pillow will be important to support the individual’s preferred sleeping position.”

Here, the experts weigh in on how to pick the right pillow so that you can wake up rested, rejuvenated, and ready to conquer the day.

“Side sleepers need a pillow with a high enough loft to fill the gap between their shoulders and head,” said Rubin. Ravindran recommends a contour pillow, like the one made of high-density latex on the menu at the JW Marriott New Delhi Aerocity. Its curved design “provides optimal support to the neck and spine,” which can help “ease pressure points” and “promote proper airflow” that may reduce snoring or sleep apnea symptoms, he explained. (A wedge-shaped pillow made of memory foam could also be beneficial if you snore.) “You might also consider a curved pillow that has a cutout for your shoulders if you are primarily a side sleeper,” added Rubin. “The goal is to have a straight line from your head to your neck and down your back.”

“Stomach sleepers tend to do better with a softer, more compressible pillow fill like feather or down, as this helps keep their heads flatter on the bed, relieving strain on the lower back,” said Dr. Holliday-Bell. The Mallard Duck Down Pillow is the softest and most popular option on the menu at the JW Marriott New Delhi Aerocity. For a feather-free or hypoallergenic alternative, consider polyester fiberfill (found inside the Supreme Fiber Comfort Pillow). This synthetic stuffing “provides adequate support while maintaining a soft and plush feel,” said Ravindran.

Back sleepers tend to rest best on a medium-firm pillow that is “mid-loft,” meaning it measures between three and five inches when compressed by the weight of your head, said Dr. Holliday-Bell. Memory foam offers plenty of support, as do buckwheat hulls that shape themselves around the head and neck, explained Rubin. A buckwheat pillow is also an excellent choice if you want to stay cool while you sleep, as these dried seeds “provide superior breathability and ventilation,” added Ravindran. Another option for back sleepers at the JW Marriott New Delhi Aerocity is the Royal Cotton Pillow, which is available in firm and soft variants.

Tend to toss and turn? Try shredded memory foam or shredded latex. “It adapts to your needs and you can always add or remove fill if you notice you’re waking up with neck pain,” said Rubin. For combination sleepers staying at the JW Marriott New Delhi Aerocity, Ravindran often recommends the versatile and supportive Foam Pillow that caters to various postures.

STILL SLEEP-DEPRIVED? TRY THESE TRICKS

1. Add an extra pillow. Your head and neck aren’t the only areas of the body that could use some support. Dr. Holliday-Bell suggests side sleepers place a memory foam pillow between the knees to keep the spine in better alignment. Stomach sleepers should put a pillow under the pelvis to “support the heaviest part of your body and prevent lower back pain,” said Rubin. Back sleepers may benefit from adding a pillow beneath the knees.

2. Accessorize right. A blackout sleep mask and earplugs can “help manage environmental factors” that may affect your sleep, said Dr. Holliday-Bell. If seasonal allergies are keeping you awake at night, Rubin recommends looking for a pillow with a removable cover that can be washed frequently or investing in a pillow protector that helps prevent allergens from entering the fill material.

3. Get in the zone. If a long-haul flight is in your future, prep your mind and body in advance. Dr. Holliday-Bell recommends delaying your current bedtime by 30 minutes to an hour each night until it aligns with your sleep schedule at your destination. If you have trouble adjusting to your new bedtime, she advises taking one to three milligrams of melatonin an hour before turning off the lights.

4. Seize the day. Don’t hit snooze while traveling. Dr. Holliday-Bell said exposure to natural light can help shift your circadian rhythm to a new time zone.