Research Shows the Right Pillow Can Add 45 Extra Minutes of Deep Sleep

We spend about one-third of our lives sleeping, so having the right pillow is really important. A good pillow supports your neck and keeps it in a natural curve, which can help you sleep better and feel more comfortable.

Many people wake up feeling sore, foggy, or unrested—not because of how long they slept, but how well they slept.

A recent 2024 study shows that changing your pillow—just your pillow—can significantly improve your sleep quality. In fact, users reported up to 45 extra minutes of deep, restorative sleep per night after switching to a pillow that better fit their sleeping style and body needs.

Let’s break this down. If you’re tired of tossing and turning or waking up with neck pain, this might be exactly what you need to hear.

Signs Your Pillow Might Be Hurting Your Sleep

• You wake up with neck or shoulder pain
  

• You wake up multiple times at night
  

• Your pillow gets too hot or sweaty
  

• You constantly adjust your pillow to find the “right spot.”
  

• You feel tired even after a full night's sleep

If this sounds like you, your pillow might be the issue, not your schedule. At DZEE Home, we’ve taken cutting‑edge sleep science—like cervical support and body cooling—and woven it into the pillows crafted for real-life recovery.

Learn more: How to wash Feather Pillows

Why Does Your Pillow Matter So Much?

Think of your pillow as the foundation for your neck and spine during sleep. If it’s too soft, too flat, too thick, or traps heat, your body can’t fully relax. And when your body doesn’t relax, you miss out on the most important stage of sleep: deep sleep—the one that repairs your muscles, boosts your memory, and restores your energy.

Research Highlights:

• Memory foam pillows offer better support and improve spinal alignment compared to feather pillows. (Manual Therapy Journal, 2011)
  

• Cooling pillow materials promote longer and deeper sleep by calming your nervous system. (Nature and Science of Sleep, 2020)
  

• Side sleepers need thicker pillows (about 5 inches or more), while back sleepers need medium height (3–5 inches) for proper neck support.

Here’s How the Right Pillow Helps You Sleep Better

Let’s see how a good quality pillow can improve your overall sleep.

Improves Deep Sleep

Your brain and body do most of their healing in deep sleep. A proper pillow reduces tossing and turning, helping you stay in deep sleep longer.

Your neck has a natural curve. A flat or overly fluffy pillow might not provide the right support. Research published in the Spine journal indicates that proper cervical alignment reduces snoring, improves oxygen flow, and relieves tension headaches.

Pillows with ergonomic contours or adjustable support zones are ideal for aligning the spine and reducing strain on muscles and joints.

Supports Neck and Spine

The right pillow keeps your neck aligned with your spine, preventing next-day stiffness, shoulder pain, and poor posture.

What’s inside your pillow determines how well it supports your head and neck. According to a 2011 study in Manual Therapy, feather pillows performed the worst when it came to sleep quality and cervical spine support.

Here’s how the three most common materials compare:

• Feather Fill: Soft, but flattens quickly. Offers poor neck support and retains heat. Often leads to tossing and turning.
  

• Microfiber or Polyester: Affordable and hypoallergenic, but can clump over time. Better than a feather, but not ideal for long-term use.

• Memory Foam: Adapts to your head and neck shape, offering consistent support. It helps maintain spinal alignment and reduces pressure points.

Temperature Regulation: Cooler Heads Sleep Better

Science shows that your brain needs to cool slightly to enter deep sleep stages. If your pillow traps heat, it may disturb this process. According to a 2020 article in Nature and Science of Sleep, cooler sleep environments lead to deeper, uninterrupted sleep.

Memory foam pillows infused with cooling gel or made with ventilated designs allow better airflow, helping your body maintain an optimal temperature throughout the night.

Look for temperature-regulating pillows if you wake up sweaty or uncomfortable.

Ever flip your pillow to find the “cool side”? Good pillows don’t trap heat. They’re designed with breathable fabrics and cooling gel, helping your body stay at the ideal sleep temperature.

Customize to Your Sleep Style

Your sleeping position determines what kind of pillow you need. Using the wrong pillow height or firmness can strain your neck and shoulders.

If you shift between positions at night, opt for adjustable pillows with removable inserts or a balance of firmness and softness.

Real-World Results: Sleep Data That Proves the Difference

People often underestimate how much a pillow can improve sleep metrics. In one self-tracking experiment using an Apple Watch, a test subject experienced:

• 45-minute increase in deep sleep per night
  

• 4 fewer nighttime awakenings
  

• Significantly improved next-day alertness
  

This data isn't just anecdotal—it reflects the growing trend in sleep science that supports investing in the right pillow for long-term wellness.

What to Look for in the Perfect Pillow

• Material: Go for gel fiber, memory foam, or hybrid foam that molds to your neck but doesn't sink too much.

• Breathability: Choose cooling fabrics or vented designs for better airflow.

• Height (Loft): Side sleepers need a higher loft (5”+), while back sleepers do best with medium loft (3–5”).

• Support: Look for consistent support—not too firm, not too soft.

• Durability: Replace your pillow every 12–18 months to maintain support and hygiene.

DZEE Home: Where Science Meets Sleep

At DZEE Home, we’ve combined scientific research, customer feedback, and years of bedding expertise to create pillows that truly enhance sleep and recovery.

Why Customers Love Our Pillows:

• Made with premium virgin cluster fiber for consistent support
  

• Designed with cooling technology to prevent heat build-up
  

• Available in multiple lofts to match your sleeping position
  

• Hypoallergenic and easy to clean
  

• Durable and shape-retaining for years of comfort

Whether you’re a side sleeper needing extra support or a back sleeper seeking perfect neck alignment, DZEE Home pillows are crafted to fit you, not the other way around.

Sleep Better, Live Better

If you’ve tried everything—from changing your mattress to taking sleep supplements—but still don’t feel refreshed, start with your pillow. Research shows it could be the missing piece.

Browse the DZEE Home Pillow Collection today and discover how one change can give you better nights—and better mornings.