When to buy a new pillow

• As general rule you should look to replace your pillow every six months to two years although this does depend on the pillow fill.
• Check with the manufacturer at the time of your purchase as the expected life span of your pillow will really depend on what material is used and the quality of it.
• Some pillow manufacturers even provide a tag on the pillow so you can jot down the date you bought it, to see how it's ageing.

The Pillow Test

For synthetic and feather down pillows you can also try the fold test to see if your pillow might need replacing:

• Put your pillow on a reasonably flat surface and fold it in half.
• If the pillow bounces back into its original shape, your pillow is in top form.
• If the pillow doesn’t spring back into shape, it's probably time to buy a new one.

Before you buy

It pays to consider a few issues before you go out to buy yourself a new pillow:
• How do you sleep and what position do you prefer? Do you like to curl up on your side, sleep on your stomach or crash out on your back?
• Are you a tosser and turner or do you sleep like a log?
• Consider your size: do you have a large frame? Are you small or somewhere in the middle?
• If you're sharing your bed with a partner don't forget to take their sleep position preferences and body shape into consideration too. Different pillow styles suit different people, so it's smart to make sure you both shop for your own pillows to get one for
your individual needs.

Soft or firm?

• If you sleep on your stomach or have a small build, a low, soft pillow is best. This is also suitable for children.
• If you sleep on your back a medium to firm pillow with a medium profile is the best.
• If you sleep on your side mostly or have a bigger body frame, a firm to extra-firm pillow may suit you better.

Pillow care

To get the most out of your pillows follow these simple steps:
• Give your pillow a good shake and fluff it up every day. Try to air it out in the sun and fresh air on a regular basis. This will help kill any dust mites, keep it fresh and clean.
• Consider buying a pillow protector - they're quite cheap and are available in most home bedding shops. A protector keeps your pillow dry and away from moisture or oils,
and will also keep it from staining. You can easily wash a pillow protector, which helps keep your pillow clean and fresh.
• Polyester and some latex pillows can be popped in the wash to keep them really clean, but not all pillows are machine-washable, so check the labels first.

Pillows and allergies

• The National Asthma Council of Australia (NAC) doesn't recommend any specific type of pillow for sufferers of asthma or allergies.
• However, it does suggest that you cover your pillow (and your mattress and quilt) with a specially designed dust-resistant cover. These covers completely encase the pillow to reduce any contact with dust mites, and can also be washed.
• NAC recommends washing the dust-resistant covers at least every two months to keep any problems at bay.
• A pillow, such as one with a polyester fill, that can be machine-washed in hot water (more than 55ºC) to kill dust mites and wash away any allergens might be of benefit.

A pain in the neck?

• The Australian Physiotherapy Association says while there are many kinds of pillows on the market claiming to be best for tender necks and backs, there's very little scientific evidence available to back up these claims.
• Most people's body shapes and preferences differ, the best thing you can do is seek advice from a physiotherapist about what you should rest your head on.
• However, the general rule of thumb if you're looking for a new pillow is to find something not too high and not too hard. Ideally your spine should be in a straight line when you're lying down with your head on the pillow.