A neutral sleeping position will help you sleep most comfortably. It can also cause a dotted green line appear over your spine (illustrated above).
Before I launch into my long-winded critique of extra firm pillows, let’s first consider why we have these things on our beds in the first place.
We use pillows to fill the gap between our head and the mattress. They help keep our bodies in what’s called a “neutral sleeping position.” While in a neutral sleeping position, all the bits and pieces in your neck and back are resting, cozy and unstressed. This ideal posture prevents unnecessary pressure on your discs, muscles and nerves.
As such, your body is generally best off when positioned in a straight line, parallel to your mattress, without any upward or downward bends in your spine.
Stay neutrally aligned and you’ll avoid discomfort and get better rest.
For many years I was a committed soft, fluffy down pillow user. It’s no coincidence that down is a popular pillow filling; it’s malleable, durable, and familiarly comfortable. I didn’t try much else until I was middle aged.
I’ve become somewhat of a pillow connoisseur in recent years. In an effort to find the best pillow, I’ve tried practically every imaginable type and variation.
After sleeping on a few, it became clear that my preference was for the firmer pillow types. Most other pillows’ compressible nature, their softness, proved to be a liability. They couldn’t consistently elevate my head and keep my body in that magical “neutral sleeping position.” What’s more, my head would often sink so deep into the soft filling, that the sides of the pillow would push uncomfortably against my face. It made me feel slightly claustrophobic.
Soft traditional pillows tend to flatten out under pressure.
Most soft pillows gradually lose their loft (thickness) while you sleep. They flatten under pressure and become too thin to sufficiently elevate your head and neck into a neutral position. As a result, your neck falls into an uncomfortable and potentially pain-causing downward bend.
Flipping, folding and fluffing isn’t a substitute for a consistently comfortable firm pillow that elevates your head properly!
The best firm pillows will:
- provide consistent support. It should be capable of maintaining consistent loft throughout the night. That is, it will keep your head positioned appropriately relative to your mattress. Firm pillow filling reduces compressibility ensuring that your head doesn’t sink down into your mattress while you’re asleep.
- conform to the shape of your head and neck. A firm pillow won’t be comfortable unless it’s able to distribute the weight of your head evenly across its surface. If not, it’ll result in pain-causing pressure points. A firm pillow that isn’t able to change shape to match the contour of your body will likely feel like a rock.
What are the (good) extra firm pillow options?
The firm pillows on the market today vary considerably. An extra firm down pillow will feel much different than a similarly labeled memory foam pillow. And a buckwheat or microbead pillow can feel unexpectedly firm to those accustomed to the softer pillow types. Finding the right type of firm pillow can be overwhelming.
What’s best? The truth is, no single type of pillow works for everyone. Thankfully we have choices – lots and lots of choices.
Pillows are most easily categorized by what they’re filled with. A quality fabric pillow case, or shell is an important component, but its general character is dictated by the filling. Your pillow’s filling makes it feel the way it does. Each type of pillow filling has its own advantages and disadvantages and appeals to a unique audience of sleepy heads.
Below I’ve summarized the most popular extra firm pillows and their features so that you can get a sense of what might be most appropriate for you and your preferred sleeping position. I’ve arranged them from least (1) to most (6) firm.
Overstuffed down or fiberfill pillows are the least firm option in our list, but will appeal to those acclimated to traditional pillow types.
1. Overstuffed Down and Fiberfill Pillows (Least Firm)
At the softer end of firm pillow types we have down and fiberfill. I’m not sure either truly qualifies to be called “extra firm pillows,” but they’re often sold as such. These popular pillows are simply packed with extra filling making them less compressible and more consistent in their loft.
Fiberfill isn’t particularly good at conforming to the shape of your head and neck. On the other hand, down is well-known for its malleable and moldable qualities. Unfortunately when it’s stuffed tightly in an extra firm pillow, a lot of that characteristic is lost.
These traditional pillow fillings tend to retain the heat absorbed from your body while you sleep. They can quickly become uncomfortably hot, requiring you to repeatedly flip them to “the cool side” of the pillow.
For those accustomed to soft traditional pillows, these are the safe and conservative options that will not surprise you or take any get used to. That said, if you used the search term, “extra firm pillows” to get to this page, I doubt this is the type of pillow you’re looking for. I recommend you try something a little different.
Read More: Feather and Down Pillows: What You Don’t Know About America’s Favorites
Magic stinktastic memory foam!
2. Memory Foam Pillows
If you’ve ever felt memory foam, you know that it is a very unique feeling material. It has an interesting texture that conforms to pressure unlike any other pillow filling.
Memory foam’s magical squishy character is referred to as visco-elasticity.
Memory foam has both the viscous properties of water and the elastic feel of traditional poly foams. These unique characteristics are what makes memory foam pillows so popular. If you rest your head on one, the memory foam will compresses and conform perfectly to the shape of your body. When the pressure on the pillow is released, the memory foam slowly resets itself and reverts to its original rectangular shape.
This makes memory foam very good for:
- providing comfortable support for your head/neck and
- evenly distributing your body’s weight, eliminating pressure points.
Memory foam pillows unfortunately tend to absorb and retain body heat, making them uncomfortably warm. Additionally, they lose some loft when warm; they become thinner, resulting in a pillow that doesn’t elevate your head properly.
One of the biggest complaints by owners of memory foam pillows and mattresses is the unpleasant, and potentially unhealthy chemical smell. Memory foam is manufactured using polyurethane and several other chemicals, so it isn’t surprising that it emits a chemical odor. This “off gassing” of volatile organic compounds is a common and well-documented property of memory foam pillows and mattresses. The fumes are often compared to those experienced in a freshly painted room. Some of the chemicals used in memory foam aren’t entirely benign.
Read More: What’s the Best Memory Foam Pillow? (They’re Not All the Same)
Latex pillows are firm and supportive, but lacking in malleability.
3. Latex Pillows
Latex pillows are firm, supportive and durable. Their filling is extracted from a Hevea-Brasilienis tree, also known as a rubber tree. Being that they aren’t made from a cocktail of strange petrochemicals, latex pillows are often marketed as being a natural and safe alternative to other pillow types like memory foam.
Unfortunately latex pillows aren’t moldable. You can’t change its shape to fit your head and neck. No matter how you push, smoosh and squeeze, it’ll bounce back into it’s original rectangular shape. This is a deal-breaker for some, myself included.
What’s more, latex, like memory foam and down, tends to absorb and retain body heat. These pillows are often perforated with small holes in an attempt to increase airflow (see photo at right).
Read More: Latex Pillow Review: Rubbery and Resilient Rest
Water Pillow? Weird!
4. Water Pillows
Provided you’ve taken the time to fill it properly, a water pillow will consistently keep your head elevated at just the right level all night long. Water isn’t compressible, but when contained in a plastic bag will adapt its shape to your head perfectly, providing consistent support all night.
Not many pillow types are adjustable. It can be very difficult to find the pillow that’s just right for you-they’re always either too thick or thin! Water pillows are adjustable: just add the appropriate amount of that magical H20 and you have the perfect loft for your pillow. This is a big advantage.
Water pillows aren’t moldable. It’s impossible to squish it into the shape you want. That pesky water always bounces back, making it a frustrating solution for many.
Some types may be wrapped in a fiberfill that’s too soft. I’ve tried a water pillow before. It was wrapped in a super soft fiberfill that pushed upward awkwardly into the side of my face.
Read More: Sailing the Sea of Sleep on a Water Pillow: Does It Work?
Filled with happy microbeads that will ruin the earth for future generations!
5. Microbead Pillows
Filled with thousands of tiny pieces of polystyrene, microbead pillows are a rather unique extra firm pillow option. While it feels quite soft when initially handled, when pressure is applied, these pillows give firm and resilient support that will not compress or collapse. Additionally, a microbead pillow is moldable and malleable. It’ll conform to the unique space between your head and mattress. The support provided is even and comfortable, effectively eliminating all pressure points.
They’re also breathable. No flipping to the cool side of the pillow!
Unfortunately they’re not all bells and whistles. While both firm and malleable, I cannot recommend microbead pillows for several reasons:
- Like memory foam, they’re manufactured with chemicals that emit a powerful odor (off-gassing). When, new out of the box, the stench is hard to ignore. The polystyrene beads they’re filled with is horrible for the environment as well.
- The filling quickly loses its elasticity and volume. With use, the polystyrene filling flattens out, resulting in inadequate loft.
- Finally, the individual microbeads don’t grip each other because of their smooth rounded edges. This causes the pillow to loose its shape, requiring frequent readjustment.
Read More: The Microbead Pillow Will Comfortably Ruin Us All
Beautiful buckwheat hulls: Hullo Pillow’s contents are revealed.
6. Buckwheat Pillows (Extra Firm)
I love these things! I stumbled upon buckwheat pillows years ago after a friend recommended them. They were so impressive that I decided to manufacture and sell them myself! Years later, after trying practically every pillow type available, I’ve yet to find a better alternative.
Advantages of Buckwheat Pillows:
- They can provide consistent support. They will not collapse in the middle of the night.
- A buckwheat pillow is moldable/malleable. It conforms perfectly to the shape of your head, neck and shoulders.
- They’re breathable. Buckwheat hulls promote air flow, allowing warm body heat to escape. This effectively keeps them cool all night.
- Most buckwheat pillows are adjustable. They include a zippered opening, making it easy to add or remove filling. Thus, they’ll work well for all sleeping positions and body types.
- They’re ecologically friendly: all-natural, compostable and recyclable.
I’ll be the first to admit that they’re not for everyone…
Disadvantages of Buckwheat Pillows:
- Buckwheat hulls make a rustling noise when shifted. Some find it distracting.
- A 20×26″ buckwheat pillow weighs around 8 pounds, which is pretty hefty for someone who likes to move their pillow around.
- They’re considered too firm for some. Being that you’re 3/4 of the way through a wordy article about extra firm pillows, I doubt that’s a genuine concern for you!
Read More: The 3 Benefits of a Buckwheat Pillow: An Honest Assessment
Experiment with the options before you commit to a pillow type.
Try different pillows and see what works for you!
There really is no substitute for literally “sleeping on it.” Squeezing a pillow inside plastic packaging at the store isn’t the best way to find your pillow. You really need to test drive them in your own bed if possible.
Check the manufacturer’s return policy and make sure that you’re able to try it for at least a week. If it’s not right for you, toss it back in the box and ship it back. You spend a third of your life with your head resting on a pillow, so a little shopping and experimentation (and even some return shipping expense) is absolutely worth better sleep.
Above all, your pillow needs to be comfortable. Trust your instincts and don’t get too caught up in marketing literature.
Price is, of course, a valid concern for the discerning shopper.
It’s easy to mistakenly substitute a quality product for the cheaper, substandard alternative. Prices are convincing drivers of behavior! Unfortunately, the cheapest option usually isn’t the most cost-effective or the most comfortable.
If you’re price-minded, remember that the initial cost of your pillow can be deceiving. It’s easy for consumers to overlook the amount of money they pour into pillows. They simply grab the cheap pillows that are available at the local department store and replace them when needed (often). The fact is that the frequency of replacement is what really determines how much you’re spending on pillows for you and your family.
Spending a little more now on a well-made product can save you in the long run if it lasts longer than cheaper alternatives.
Spending a little more now on a pillow that’s great vs. just OK is worth it. You spend a third of your life on your pillow, after all. Better sleep is priceless!
My Recommendation: try a buckwheat pillow.
I’ve been sleeping on buckwheat pillows for years and love them.
Try a Hullo buckwheat pillow for 60 nights. If you don’t care for it, just ship it back to us and we’ll refund the purchase price. We’re confident you’ll be sleeping better with a Hullo under your head. Our customer’s reviews speak for themselves:
“… I like firm pillows and a truly firm pillow is not easily found these days. This thing is amazing and I’ve been using mine for more than a year. I haven’t had a kink, crook or pain in my neck once since using it. In fact, I’ve told my wife, more than once, how great my neck feels. I can turn my neck completely left or right with absolutely no pain or hesitation. Almost feels like you do after a good massage. That being said, my wife is using our second one. She likes it but isn’t quite in love with it like me. Thank you Hullo.” –Customer J. Hubbard
