What you can expect from an uncomfortable pillow is that it could affect your lying posture meaning you are likely to toss and turn in a bid to get comfortable as you sleep.

Worse, a bad pillow can aggravate, if not cause, strain to the muscles in the shoulders, back and neck that can affect your posture and, it can also cause acid reflux or heartburn.

How many pillows you use also influences sleep patterns, breathing and even your mood.

Too many tilt your head forwards and too few tilt your head backwards, both of which put strain on the neck and upper spine.

A badly positioned pillow also causes narrowing of the airpipes, resulting in obstructed breathing and snoring which hinders sleep.

A comfortable pillow should conform to various sleep positions, it is best if the pillow can be adjusted to fit the unique shape and curves and sleeping position of the user. A pillow should mold to one’s individual shape and alleviate any pressure points.

When sleeping on the back, the height of the pillow should be lower than in the sideways position. Placing a pillow or two beneath the knees further alleviates any back strain, and is the gentlest position on the back. This  pillow should also support the natural curvature of the cervical spine, with adequate support under the head, neck, and shoulders.

When lying on one’s side, a pillow should support the head and neck such that the spine maintains a straight and natural horizontal line. Weight should be evenly distributed so as not to create unnatural bending or pressure.

If  sleeping or resting on the stomach is preferred, the pillow should be relatively flat, or the head should rest directly on the mattress, so that the head and neck aren’t turned unnaturally to either side. In this position, it is often best to place another relatively flat pillow under the stomach to help the spine keep its natural alignment.

It is important to note that not all pillows work well for everyone. A short trial of one week should be enough time to decide whether or not the pillow is providing benefit.

Neck pillows. A pillow that is contoured to fill the spaces under the head and neck can be helpful for people with neck pain. Also called cervical pillows or orthopedic pillows, this type of pillow has a deeper depression where the head lies, and extra support under the neck. People with neck pain may favor these pillows, as they fill the hollow space created by the neck and help keep the neck in alignment with the spine.

Body pillows. A pillow that is as long as the body can serve several functions for people who prefer to sleep on their side, as the top portion can be used to support the head and neck, while the bottom portion supports the knees and legs. Some people find this more comfortable than using separate pillows for the head and knees. In particular, women who are pregnant may find that a body pillow that provides added support for the abdominal area helps them rest comfortably. Throwing the top leg over the body pillow while side sleeping should be avoided, as this places torque (twisting force) on the lower thoracic and lumbar spine.

Travel pillows. A travel pillow can be used for sleeping or supporting the head when in a seated position. This type of pillow prevents the head from bending too far to one side or the other. It also creates a support so that the weight of the head is partially taken care of by the pillow. This relieves some of the work done by the muscles keeping the head up and may be beneficial while sleeping in a sitting position, such as in an airplane or in a car.

And so many more.. To sum it all up, Over time, most pillows will begin to lose their firmness and no longer support the neck, back and body adequately. When the pillow has reached this stage, it should be replaced, what’s important is that you have the information to make the best decisions specifically meet your needs.