How many pillows should you sleep with?

Hungarian goose down pillows | scooms

You should sleep on only one pillow.

The right pillow should help your body maintain the ideal sleeping position throughout the night, keeping your head, neck and spine in neutral alignment. If you wake up with neck or back pain, then your pillow is probably not offering you the right support and it could be time to treat yourself to a new one!

 

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Bad sleep posture can lead to all sorts of health issues, including neck and back pain, headaches and fatigue. Your general health and mattress condition or type can affect your sleep posture, but the right pillow can help keep your neck in proper alignment throughout the night.

 

HOW HIGH SHOULD YOUR HEAD BE ON A PILLOW?

Your pillow should be approximately 10 - 12 cm or 4 - 6 inches off the mattress to provide the right support for the neck and head according to a study in a 2015 issue of Journal of Manipulative and Physiological Therapeutics.

If your pillow is too high or too low, it will angle your neck away from your natural neutral spine alignment, potentially leading to soreness and stiffness.

 

WHAT IS THE BEST SLEEP POSITION?

You should sleep on your side or your back for a good night’s sleep. Sleeping on your stomach can give you neck or back ache.

For side sleepers, your pillow should be higher under your neck than your head to keep your spine straight when you sleep. Side sleepers may find it more comfortable to sleep with a pillow between their legs. This can stop the top leg from pulling your spine out of alignment and relieve stress on your lower back and hips.

Similarly, back sleepers can find it beneficial to sleep with a pillow under their knees. Stomach sleepers might find a full body pillow helps them to sleep better.

HOW TO CHOOSE A PILLOW GUIDE

 

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Choose the best pillow by considering the pillow filling, the support it offers, the construction and the size. This will help you decide what the best pillow is for you.

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What size is a standard pillow?

A standard size pillow in the UK is 50cm x 75cm (20” x 30”). Here's the scooms guide to pillow sizes in the UK:

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Which pillow is best for neck pain?

If you wake up with neck pain or stiffness, and perhaps shoulder pain too, then it could be because your pillow is not properly supporting your head and neck. Your neck should remain in line with your head as you sleep.

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Bedding size guide

DUVET SIZE GUIDE

These are standard UK bedding measurements so if you know your mattress size, you can easily work out which duvet size you need. (Width x length.)

UK sizes Duvet size Mattress size
Single 135 x 200cm (53 x 79") 90 x 190cm
Double 200 x 200cm (79 x 79") 135 x 190cm
King 225 x 220cm (89 x 87") 150 x 200cm
Super king 260 x 220cm (102 x 87") 180 x 200cm 

US/CANADA BEDDING SIZES: Approximate matches to UK sizes are US King/UK Super king, US Queen/UK King,  US Full/UK Double and US Twin/UK Single.

EUROPEAN BEDDING SIZES: Each size - Single, Double, King and Grand king - is a little larger than the UK equivalent.

Measure your mattress to see which size bedding you need: our UK v European v US mattress comparison guide.

 

DUVET TOG RATING GUIDE

Young children can overheat so if they are old enough to use a full size bed, we recommend using a single size 4.5 tog duvet.

 Tog rating Season / heat Feel
2.5 tog High summer / hot sleepers Light thermal insulation
4.5 tog Summer Lower thermal insulation
9 tog Spring & Autumn Cosy medium heat
All season 13.5 tog 4.5 tog + 9 tog Very warm
All season 11.5 tog 2.5 tog + 9 tog Warm
All season 7 tog 2.5 tog + 4.5 tog Lower warmth

 

DUVET FILL WEIGHT GUIDE

Our goose down duvets have high 700 fill power. Fill weight is measured in GSM (grams per square metre).

Fill weight (not total duvet weight)
Single All seasons - 788gsm
9 tog - 486gsm 
4.5 tog - 302gsm 
2.5 tog - 220gsm
Double All seasons - 1168gsm
9 tog - 720gsm
4.5 tog - 448gsm
2.5 tog - 320gsm
King All seasons - 1478gsm
9 tog - 911gsm
4.5 tog - 567gsm
2.5 tog - 400gsm
Super king All seasons - 1671gsm
9 tog - 1030gsm
4.5 tog - 641gsm
2.5 tog - 480gsm

 

PILLOW SIZE GUIDE

Our pillows come in two sizes and provide medium support. (Width x length.)

Standard  50 x 75cm
King 50 x 90cm

 

BED LINEN SIZE GUIDE

Our fitted sheets are deep fit, up to 40cm / 15.7" mattress depth. And our duvet covers fasten with large, easy to use buttons. (Width x length.)

Duvet cover Fitted sheet Flat sheet Pillowcase (pair)
Single 140 x 200cm 90 x 190cm 180 x 275cm
Double 200 x 200cm 135 x 190cm 230 x 275cm 50 x 75cm (Standard)
King 230 x 220cm 150 x 200cm 275 x 275cm 50 x 90cm (King)
Super king 260 x 220cm 180 x 200cm 305 x 275cm

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