Considering we spend around a third of our lives asleep, it’s no wonder our pillows take a bashing. Each night, we not only shed skin cells but can sweat up to half a litre while we sleep, all while tossing, turning and (let’s be honest) occasionally drooling. That’s a lot to ask of the small foam or feather rectangle propping up our heads night after night.
Yet, despite the workload, pillows are one of the most neglected items in the bedroom. Sleep experts generally recommend replacing them every one to two years. I’d heard that advice before but I’d ignored it, convinced my pillow was still 'fine'.
Then I woke up one morning with such a painful crick in my neck that I’ve since spent a small fortune on chiropractor appointments. There may have been other things to blame, but my chiropractor gently stressed just how important pillows are. When I mentioned that I hadn’t changed mine in five years, there was a knowing pause and a very clear suggestion that it might be time for a new one.
That experience sent me looking for answers. From changes in shape and support to hygiene red flags that are easy to miss, here are the expert-approved indicators that you need to get a new pillow.
“If a pillow still carries a musty odour once it’s fully dry, or there’s mould spotting anywhere on the surface or seams, it needs replacing,” says Henrique Conceição, cleaning expert and area manager at Total Clean.
Lingering smells suggest trapped moisture or a build-up of bacteria, which can’t be fixed with another wash. In fact, a study published in the journal Allergy found that used pillows can contain thousands of fungal spores per gram of material, even when they appear clean – yuck!
And if that’s not enough to convince you to buy a new pillow, too much moisture – and consequently mould – can trigger allergies and respiratory irritation, and no amount of fabric spray will fix that.
A healthy pillow should spring back when pressed. If the filling has gone flat, clumped into hard sections or just feels really uneven, the internal structure has broken down and sadly no amount of fluffing will fix it.
“A healthy pillow should spring back when you press it, and it should comfortably cradle your head so that your neck feels supported all night,” says Mattress Next Day CEO Martin Seeley. “If you find yourself folding or bunching it up just to get comfortable at night, it’s definitely past its prime.”
As I discovered, poor shape means poor neck alignment – something I only realised after waking up in pain.
“If you wake up with neck pain or headaches, or feeling unrested, an ageing pillow is a common and overlooked culprit,” says James Montgomery-Castle, junior buyer at Soak & Sleep.
An unsupportive pillow forces neck and shoulder muscles to work harder overnight, which can lead to headaches and stiffness. It can also affect the quality of your sleep. Looking back, this explained a lot for me – the stiffness, the dull headaches and the sense that I’d slept but not rested.
“A supportive pillow allows the body to stay relaxed, and promotes better blood flow to the head and neck,” explains Seeley. "When the head is well-aligned, it’s easier to drift into the deeper stages of sleep that leave you feeling restored the next day.”
The most important thing to consider is your natural sleeping position. Side, back and stomach sleepers all need different levels of height and firmness to stay properly supported.
“Comfort matters, but alignment matters more, and choosing a pillow that keeps your neck in a neutral position is key to long-term sleep health,” says Montgomery-Castle.
Put simply, the way you sleep should guide the pillow you choose.
Some yellowing over time is normal, but staining that returns quickly after washing is a red flag.
“Persistent yellowing that quickly returns after washing is a cue to retire your pillow,” says Conceição.
This happens because sweat, skin oils and allergens don’t just sit on the surface, they penetrate deep into the filling. Over time, these residues oxidise, which is why the yellowing reappears even after a thorough wash.
Once oils and proteins are embedded in the core, detergent alone can’t fully break them down. These residues also create the ideal warm, humid environment for dust mites and bacteria to thrive.
“When in doubt, prioritise a fresh pillow over trying to mask odour or cover up yellowing,” suggests Conceição.
One thing that can help prolong the life of your pillow is a protector.
“A good protector can significantly extend the life of a pillow and is especially beneficial for people with allergies or sensitive skin,” says Montgomery-Castle. “They’re less of a luxury and more of a preventative measure.”
However comfortable your favourite pillow feels, Conceição says that if it’s leaking feathers or fibres, or if the outer fabric is torn, it’s time to say goodbye. Once the outer casing is compromised and filling starts to escape, the pillow can no longer provide consistent support.
As well as being less supportive, escaping fibres and feathers can harbour dust mites and allergens, while torn fabric makes it harder to keep the pillow clean. Foam pillows in particular can shed degraded particles as they age, which is another sign the material has started to break down.
“High-quality memory foam pillows generally last longer than traditional microfibre or feather-filled pillows because they’re more resilient and better at retaining their shape,” says Montgomery-Castle.
Feather and down pillows gradually lose loft as the filling compresses or escapes, while memory foam usually degrades internally, becoming less supportive even if it still looks fine.
However, Montgomery-Castle notes that lifespan isn’t just about material, it also depends on the quality of the product and how well it’s cared for.
“Regular airing, using a protector, and following washing or maintenance guidelines all make a noticeable difference,” he explains.
The fold test isn’t foolproof, but it’s a useful, quick check that you can do at home. Simply fold your pillow in half and release it:
I tried it on mine and, perhaps not surprisingly, it stayed stubbornly folded!
“The fold test can give you a quick sense of how much life is left in a pillow, especially if it’s filled with fibres or feathers,” says Seeley.
“However, the more reliable test is how your body feels when you use the pillow. If you wake with stiffness in your neck or shoulders, or you notice yourself adjusting your pillow several times a night, that’s your body telling you the support isn’t right any more.”
Many people keep pillows far longer than they should because the decline is gradual. That slow decline is what caught me out, as nothing felt wrong – until one morning it suddenly did.
“Although a pillow may appear ‘fine’, it may no longer be doing its job,” warns Montgomery-Castle. “Over time, pillows can lose structural support and accumulate allergens, often gradually enough that people don’t notice the decline. If you wake up with neck pain or a headache, or feeling unrested, an ageing pillow is a common and overlooked culprit,”
He suggests having a little check in with your pillow every six months, making sure there’s no obvious damage, while most experts recommend replacing pillows every one to two years, depending on the material, how well they’re cared for and whether you have allergies.
Memory foam and higher-quality pillows may last closer to two or three years, but many synthetic or feather-filled pillows need replacing sooner, even if they still look acceptable on the surface.
As Seeley says: “A little maintenance can easily extend the life of your pillow.”
Add these steps to your regular cleaning routine to help maintain support, reduce allergens and keep your pillow feeling fresher for longer.
For synthetic fills, if the care label allows, 40-60°C is effective for reducing dust mites. Both can be tumble dried, and Conceição suggests using dryer balls to help restore loft. Alternatively, air dry in a well-ventilated space and ensure that pillows are completely dry before use.
Foam pillows should be aired indoors in a well-ventilated space, and kept out of harsh sunlight, which can degrade the material.
To neutralise odours between washes, sprinkle a light layer of bicarbonate of soda, leave for an hour, then vacuum. If a musty smell persists after washing and drying, that’s a sign that moisture has penetrated the filling and it’s time to replace.
(Hero image credit: Getty)
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