Here’s Exactly How Often You Should Be Changing Your Pillow, According to Sleep Experts

So, you wash your sheets regularly and flip your mattress when it’s due. Pat yourself on the back, you’re already ahead of the game in the sleep hygiene department! But when was the last time you replaced your pillow? If you can’t remember, you’re in good company.

Pillows don’t last forever, and most of us hang onto them long after they’ve lost their fluff and support. Some of us might actually prefer them that way. But that flat, lumpy, yellowing pillow (yeah, we've all seen one of those) might affect your sleep quality, trigger allergies, and even cause neck pain.¹

We checked in with sleep experts to find out *exactly* how often you should be replacing your pillow—and why it actually matters. They didn’t mince words and shared exactly when that relationship needs to end. Plus, they dished on their top pillow picks for every sleep style. Here’s what they had to say.

When is it time to change your pillow?

It’s recommended to replace your pillow every one to two years, although you may need to replace it more or less frequently in some cases, Chelsie Rohrscheib, Ph.D., head sleep expert and neuroscientist at Wesper, tells Well+Good.

How long your pillow lasts depends on what it’s made of. Quality memory foam pillows can last up to three years before needing a replacement. Meanwhile, that feather pillow might be well past its expiration date, as these typically need to be replaced just after one year.

However, latex pillows are exceptionally durable, according to Derek Hales, founder and CEO at NapLab. They can stick around for up to five years, while polyester or down alternative pillows typically make it to the three-year mark.

But these timelines also depend on how well you take care of the pillow, Hales explains. If you're washing them regularly, using pillow protectors, and spot-cleaning them when necessary, you're likely extending their life. But there are certain instances that may require you to replace them more often. For example, if your pets sleep on your pillow, you’re a hot sleeper, or your pillow maintenance routine is nonexistent, you’ll need to replace them more frequently, he adds. The combination of body oils, sweat, and daily use will eventually win, and your pillow won’t last as long as you might hope for.

We get it! That seems pretty frequent for something that might still look passable. But here’s a tip: “If folding the pillow in half makes it stay that way, it’s lost its support,” says Dan Caffrey, a certified sleep science coach at Sleepopolis.

And what’s happening inside that fluffy rectangle actually matters more than what you can see—and here’s how it could affect you. 

Can old pillows cause health issues? 

Yes—and some can be serious. Let's break these health concerns down.

Pain and posture changes

When your pillow goes flat or lumpy, it doesn’t support the natural curve of your neck during sleep, says Dr. Rohrscheib. This can lead to strain on the muscles and joints, and you guessed it, neck and shoulder pain. But it also extends beyond neck pain. “Your spine can fall out of alignment, leading to unnatural posture during sleep,” she adds. That awkward positioning throughout the night can then increase the tension in your back, neck, and shoulders, which can cause chronic pain and bad posture over time, she adds.²

Headaches

And there’s more. The tension that builds in your neck and shoulders from inadequate support can trigger tension headaches or even migraines in some people, Dr. Rohrscheib explains. So if you're waking up with a headache, even if you think you got enough sleep, your pillow might be the culprit.

Breathing difficulties

Your respiratory health might also be at stake. Pillows can become collection sites for dust mites, dead skin cells, mold, and bacteria—even if they look clean. Dr. Rohrscheib says that this microscopic buildup can trigger allergic reactions or worsen conditions like asthma, leading to congestion and breathing difficulties that disrupt your sleep.

Reduced sleep quality

Speaking of disrupted sleep, if you’re sleeping on an uncomfortable pillow, you’re likely to toss and turn during the night. These mini-disruptions can steal your deep sleep without you even realizing it. You might clock eight hours in bed but still wake up feeling like you barely slept. 

“A flattened pillow or unsupportive pillow can cause your airway to become partially blocked during sleep,” Dr. Rohrscheib notes. You might find yourself snoring more frequently—and if you already live with obstructive sleep apnea (OSA), your symptoms could also worsen.³ 

Skin irritation

And finally, let’s talk about your skin. A pillow that’s seen better days is basically a sponge for oil, dirt, and bacteria. Translation? Your pillow could be contributing to skin irritation and breakouts. So if you've been using the best skincare and following a consistent routine, but still aren't seeing your desired results, your pillow could be to blame.

5 top pillow picks you can buy online

Now that you know the importance of finding and maintaining a high-quality pillow, let's discuss some pillow options that might be a good fit for you.

First and foremost, the best pillow for you depends on how you sleep. “Side sleepers need a firm, high-loft pillow to keep their head and neck aligned. Back sleepers do best with a medium-loft pillow that supports the neck without pushing the head too far forward,” says Caffrey. Stomach sleeper? A soft, low-loft pillow—or even no pillow at all—can help you avoid neck strain, he adds. 

To save you from endless scrolling through online reviews, we’ve gathered the top pillow recommendations from our sleep experts.

$99

24% off

Shop at Nest Bedding

NB | IF Easy Breather Shredded Foam Pillow - King

$99

24% off

Shop at Nest Bedding

This adjustable pillow is a stomach sleeper’s dream, says Hales. It arrives intentionally overstuffed with shredded foam and polyester fiber, but the genius is in the zipper—you can remove filling until you hit that perfect flat/thin level that keeps your neck and back happy. The cooling cover means you likely won’t overheat (a common stomach sleeper complaint), while the remaining fill provides just enough cushioning to feel luxurious without cranking your neck at odd angles. 

Saatva Latex Pillow

$165

Shop at Saatva

Best choice for those who prefer more natural and organic materials, Hales says. You can pick between two heights—high loft works best for side sleepers, while standard suits back and stomach sleepers. The breathable cotton cover zips right off for easy machine washing when it needs freshening up. Your head and neck get that perfect balance of softness with enough support. It’s definitely on the pricier side, but if you’re serious about natural materials in your sleep setup, this one might just deliver.

Cozyplayer Ultra Pain Relief Cooling Pillow

$36

36% off

Shop at Amazon

Side sleepers looking for an affordable and supportive option should check out the Cozyplayer Ultra Pain Relief Cooling Pillow. It has a unique hollow design in the middle that cradles your head while supporting your neck. It’s tilted at a slight angle to help keep your spine aligned properly throughout the night. Plus, the cooling cover helps hot sleepers stay comfortable, and the contoured shape works well for people dealing with neck pain. It’s a solid alternative to pricier ergonomic pillows.

GhostBed Memory Foam Pillow

$85

Shop at Amazon

If you prefer your pillow to keep its shape without needing any fluffing, GhostPillow’s solid memory foam design might be for you. This medium-height option works well for both back and side sleepers (though stomach sleepers should look elsewhere), Hales says. The foam hits that sweet spot between soft and supportive, while the cover uses phase change material to create a distinctly cool-to-the-touch sensation that hot sleepers will appreciate. It maintains its structure night after night, giving your head and neck consistent support without developing those annoying lumps and dips.

Brooklinen Mid-Plush Down Pillow

$108

16% off

Shop at Brooklinen

The Brooklinen Mid-Plush Down Pillow is a great pick if you’re a back sleeper, though side and stomach sleepers might find it comfy, too. It’s filled with a blend of natural down clusters and feathers and offers just enough loft to keep your head and neck aligned. The smooth cotton sateen cover feels cool and comfortable against your skin, all while adding a breathable touch. Down pillows can offer that classic cloud-like feel many people love, but they’re not the best choice for allergy sufferers who might react to the natural feathers.

What to look for in a pillow

Beyond matching your pillow to your sleeping position, as our experts recommended above, it's important to take note of these other considerations.

Material

Hales notes that down pillows are soft and breathable but may not be supportive enough for some. Feather pillows tend to be budget-friendly but can feel too firm (and those quills can poke through!). Memory foam contours to your shape but may trap heat, while latex is more responsive and cooler but on the pricier side.

Shape

After narrowing down your sleeping position and ideal fill materials, there’s another layer to consider. Caffrey recommends looking for a pillow that maintains its shape and has adjustable fill so you can fine-tune the height and firmness. 

Quality and cost

When it comes to cost, more expensive doesn’t always mean better, but super cheap pillows with low-quality stuffing tend to wear out fast, Caffrey adds. “Investing in a well-made pillow with durable materials can improve sleep and last longer, making it worth the cost,” he explains. Also, check for a solid return policy—because sometimes, a pillow that looks great online might not feel right in real life.

The bottom line 

Your pillow might seem like a small part of your sleep setup, but it plays a huge role in how well you rest. Throwing away a pillow that looks “fine” might seem unnecessary, but sleep experts say regular replacements are worth it. Over time, dust mites, lost support, and hidden hygiene issues can quietly disrupt your sleep and health.

Most pillows should be replaced every one to two years. But to know when it's time to say goodbye to yours, try the fold test tonight. If your pillow stays folded, feels lumpy, or flat, it’s probably time for an upgrade. Find a pillow that supports your sleep style, and you’ll likely wake up feeling the difference.