Millions of Britons may be sabotaging their own sleep through common pillow mistakes, according to new research by sleep technology firm Simba. The study, conducted in partnership with The Sleep Charity, found that over a third of UK adults wake up with neck aches, while a quarter suffer from stiff or sore necks. Lisa Artis, deputy CEO of The Sleep Charity, warns that many of these issues stem from incorrect pillow use.
The research identified eight 'Pillow Sins' that disrupt sleep, including using the wrong type of pillow, never washing pillows, and substituting sofa cushions for proper pillows. Nearly half of side sleepers (48%) and two in five back sleepers (40%) are using pillows unsuitable for their sleeping position. Artis advises side sleepers to choose a firmer, high-loft pillow; back sleepers a medium-loft pillow; and stomach sleepers a soft, low-loft pillow to maintain spinal alignment.
Hygiene is another concern, with 59% of Brits admitting they never wash their pillows. Artis recommends washing pillows every three to six months to eliminate bacteria, dust mites, and allergens. Younger people, particularly those aged 18–24, are most likely to use sofa cushions or travel pillows for regular sleep, which can cause overheating and poor posture due to inadequate support.
Nearly 30% of Brits are unaware that height and body weight influence pillow choice. Heavier individuals or those with broader shoulders typically need a firmer, higher-loft pillow, while lighter people benefit from softer, lower-loft options. Alarmingly, 41% of those who regularly wake with neck stiffness do not realise their pillow may be the cause.
Artis emphasises that proper pillow selection is crucial for sleep quality and spinal health. For those unsure, Simba offers adjustable pillows that allow customisation of loft and firmness to suit individual needs.
