Feather or Foam? An Expert's Guide to Finding Your Perfect Pillow Match
By George Sandeman | Published 28 September 2026, 00:29 BST (Updated 8 minutes ago)
"I am one of those people," says Dr Chris McCarthy. "I do take my pillow with me."
You might recognize those people at the airport—a pillow stuffed under an arm as they drag their suitcases to check-in. Or perhaps you're one yourself, attached to a pillow that's soft enough to settle into but robust enough not to be bunched up by morning.
McCarthy insists he's not being fussy. He's a top physiotherapist and knows the wrong pillow can cause pain. He doesn't take his abroad, but as soon as he gets to his hotel, he starts "faffing about" with the pillows—and he has a trick for transforming even the most lacklustre one into sleep-worthy fare. Here's his guide to choosing the perfect pillow for you.
What Makes the Perfect Pillow?
One advertised for your sleeping position? Soft or firm? Feathers, foam, or fibre?
McCarthy, an associate professor at the Manchester School of Physiotherapy, says the right pillow depends on how you sleep: side, back, or front. He warns against front sleeping as it can strain muscles and ligaments over time.
For back sleepers, he advises considering the natural flexion at the top of your spine, which increases with age. Wider shoulders generally require a thicker pillow if you're on a firm mattress; thinner ones are suitable for softer mattresses.
Side sleepers should focus on their shoulder width and the depth they sink into their mattress. Place a folded towel underneath to adjust pillow height if it feels too flat.
Shape Matters?
Specialist pillows often claim to be contoured, ergonomic, or orthopaedic, but McCarthy says evidence supporting these claims is limited. He suggests trying a pillow with a slightly higher front for side sleepers to support the neck area.