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expert-tested picks for a good night’s sleep in 2026
According to Dr Himender Makker, a consultant physician in respiratory, chest and sleep medicine at Circle Health Group: “A pillow needs to support the head, which weighs approximately 3kg. It must be firm to stop the head from sinking in too far and affecting neck curvature.”
“We all have different heads, necks and shoulders, so there cannot be one perfect pillow to meet the demands of diverse human bodies,” Dr Makker continues. “What we do know is that there is an approximate distance of six inches between the side of the neck and the tip of the shoulder. This is what should determine the height of your pillow.”
One of the most important factors when choosing a pillow is sleep position. Dr Makker says: “Most people sleep on their side (left or right), some on their back and few on their front. Any sleep position can work so long as you wake up feeling refreshed. The right pillow should help you to sleep comfortably with your neck and spine straight or slightly bent backwards (extended).”