Keep waking up through the night? 4 signs your pillow is to blame

If you're waking up multiple times through the night, you're probably wondering why. Whilst there are numerous reasons for frequent nighttime awakenings, one of the most common yet overlooked reasons is your pillow.

Many of sleep on the same pillow for years and without realising that even the best pillows need replacing every two years. Sometimes a new pillow is the culprit, and that's usually because you've chosen a pillow that doesn't suit your sleep style.

Here we're sharing four signs that your pillow is likely the reason why you're not sleeping through the night right now, and how to fix it.

Key takeaways: At a glance

• Key sign 1: Neck and shoulder pain. If You keep waking up with a sore neck or shoulders, yet don't have pain in your back, thighs or hips, change your pillow.
• Key sign 2: The sneeze test. If you keep waking up sneezing through the night and don't otherwise have a cold or year-round allergies, your pillow is likely to blame.
• Key sign 3: Your pillow can't hold its shape or support. You have to reshape and re-plump your pillow through the night to feel comfy and supported.
• Key sign 4: Overheating. You're waking up during the night because you're too hot around your face and head.
• The replacement rule: Pillows need to be replaced every one to two years, according to our experts. If you fold your pillow in half and it doesn't bounce back, it's time for a new one.

4 signs your pillow is why you keep waking up at night

1. You wake up with a sore neck or shoulders

According to research, "inadequate pillow support can contribute to neck pain and waking symptoms," so if your pillow is old and sagging, it's likely causing discomfort that will stop you from sleeping through the night.

Instead of cradling your head and neck in the right position, a flattened, saggy pillow can cause stress on the neck that leads to pain.

However, it may also be that your pillow isn't the correct loft to provide adequate support for your body type and sleeping position.

Back and stomach sleepers typically suit lower loft pillows for the best neck and spinal alignment, while side sleepers require a higher loft pillow. If you have the wrong pillow loft, you're not keeping your head and neck supported and in alignment with your spine.

So if you're waking up during the night (and in the morning) with neck and shoulder pain, but don't notice aches in other areas, such as your back, thighs or hips, your pillow and not your mattress, is likely to blame.

Interestingly, one study looked at people with stiff shoulders and neck pain, and adjusted their pillow based on the researchers' 'Set-up for the Spinal Sleep' method.

This involves adjusting pillow height so the head and trunk are properly aligned when side sleeping, the spine is aligned in back sleeping and the pillow is at a height that allows for smooth turning over.

They found that adjustment to pillow height using this method "significantly improved both physical neck pain and somatic symptoms related to psychological and social problems."

2. You wake up sneezing

If your sleep is interrupted by bouts of sneezing, and you don't have a cold or allergies (such as to your bedding materials or pollen), look to your pillow.

It's not the most pleasant thought, but your pillow can actually be a breeding ground for allergens such as bacteria and dust mites, because over time, dead skin cells, sweat and body oils accumulate and can cause them to thrive.

Dust mites in particular can worsen allergy symptoms, Dr. Stephanie Kayode, a Consultant Allergist at Allergy Care London told us, which means you might find yourself waking up sneezing during the night.

“Allergies to airborne dust mites proteins can induce symptoms that include sneezing, a runny nose, a stuffy nose, nose itch, throat itch, cough, wheeze and red, watery eyes,” she explained. “These symptoms make it harder to fall asleep, stay asleep, and achieve good quality sleep.”

If you don't notice that you wake up sneezing during the night when you sleep on a pillow other than your own, allergens such as dust mites may be the cause. However, some people are allergic to certain pillow materials like latex, and feathers and down, so you may also want to check the build of your pillow.

Aside from deep cleaning dirty pillows, Dr. Kayode suggested "using dust mite-proof barrier covers on bedding to completely encase mattresses, pillows, and duvets creates a barrier that reduces exposure to dust mite allergens."

3. You keep waking up to re-shape your pillow

Sadly, even the best pillows don't last forever. As they age, pillows lose their shape and support, which means you might find you're spending an inordinate amount of time trying to plump up your headrest and notice that it's taking you longer to get comfortable on it at night.

A saggy, lumpy pillow can leave you tossing and turning throughout the night and you may find you're having to replump it in the middle of the night, leading to interrupted sleep instead of a smooth snooze.

The founders of bedding brand Scooms,Emily and Jonathan Attwood, told us they "recommend changing your pillow every 1 to 2 years," and added that if "your pillow is too flat or lumpy, then it's time for a change."

If you think your pillow is losing it's shape and support, you can try the 30-second pillow test, a simple way to determine if your pillow is no longer supportive enough.

Do keep in mind that if you're struggling to get comfortable at night, it may also be a sign that you might not have the best mattress for your sleep position.

4. You're overheating at night

If you're waking up at night because you're too hot, it's possible your pillow is the reason why.

If your headrest is responsible, nighttime awakenings due to overheating are likely to be down to the material your pillow is made from.

Memory foam is a common pillow fill, because it's great for pressure relief and adapts to your shape. However, this particular material is also known for trapping heat and not providing great airflow.

Similarly, synthetic fibers can also be heat retaining, and dense down fill can lead to poor airflow.

Although some pillows made from these materials might have added cooling features (think cooling gels in the memory foam or a cool-to-touch cover), you may need to switch to a pillow made from a more naturally cooling material, like latex, in order to better regulate your temperature throughout the night.

Other issues an older or unsuitable pillow can cause

Not all issues caused by your pillow will lead to waking up during night, some may be more noticeable the next morning, or over time.

Below we explore other problems you might experience that could be related to your headrest.

1. Headaches

You may be surprised to learn that morning headaches can actually be associated with your pillow. Your pillow should be keeping your head and neck supported and your neck in alignment with the spine, but if it's not supportive enough, you might end up in a less-than-ideal position at night.

Dr. Shelby Harris, a clinical psychologist at Sleepopolis specializing in sleep disorders and neurology told us that putting strain on your neck by sleeping in an awkward position can cause headaches.

As well as replacing an old, sagging pillow, you can check you have the right pillow loft for your height and sleeping position.

But always consult a doctor if you have regular morning headaches, as it could be a sign of a more serious issue, like sleep deprivation or sleep apnea.

2. Skin breakouts

As we mentioned above, sweat, dead skin cells, body oils, bacteria and allergens can build up on a pillow over time. This can effect your skin, particularly if you are prone to acne.

That's because, night after night, your skin is in direct contact with your pillow, which means this bacteria transfers to it and can cause breakouts and aggravate sensitive skin. So if you've noticed your skin is in worse condition, it may be down to a dirty pillow and pillowcase.

Washing your pillow every three to six months can help keep it clean, but washing your pillowcase regularly is just as important.

“Washing your bedding a minimum of once a week in the summer, and a maximum of once every 10 days in the winter, will help maintain a clean surface to lay your head on every night, as well as reduce the possibility of allergens irritating skin," Jonathan Warren, bedding expert and director of Time4sleeppreviously told us.

What to look for in a new pillow

If you've realized it's time for a new pillow, you might be wondering how to find the perfect one for you. We're here to help. Check out the key points to consider when you're on the hunt for your ideal headrest.

• Consider your sleeping position: Depending on if you're a side, back, stomach or combination sleeper, you'll need to choose a pillow that keeps your neck and spine in alignment, which is where our guide for how to choose the right pillow for your sleep position will come in handy.
• Make sure you have the right pillow loft: The loft of a pillow essentially refers to it's height, and pillows come in a variety of lofts which each tend to suit certain types of sleepers. We've explained what pillow loft is and how to choose the right loft for you in our simple guide.
• Consider firmness and shape: Pillows come with different levels of firmness, with firm pillows generally suited to side sleepers, medium-firm working well for back and combination sleepers and soft pillows a great option for stomach sleepers. You can also find pillows designed in shapes that are particularly suited to certain sleeping positions, like side sleeping.
• Decide which materials suit you best: Not all pillows are made the same. In fact, common materials for pillows include memory foam, latex, down and down alternatives, feathers and polyester fiberfill. What you choose will depend on the type of comfort and support you're looking for, your budget, and any allergies you may have. Check out our guide to the different materials pillows are made from to find out more.
• Think about any specific sleep needs you have: You might sleep hot, in which case, it's important to be aware of the best pillow fillings for hot sleepers. Materials to typically avoid include memory foam and synthetic fibers, while those to consider include latex, cotton, wool and down.
• Consider an adjustable pillow: If you're struggling to find one pillow that ticks all your boxes, an adjustable pillow may be the solution. As the name suggests, they allow you to adjust the fill (and thus the firmness, loft and comfort) of your pillow, which means you can adapt them to suit your preferences (in fact, the top overall pillow in our best pillows guide is adjustable).

Our top 3 pillow recommendations

1. Coop Sleep Goods Original Adjustable Pillow (queen size): $89 at Coop Sleep Goods

Our top overall pillow pick of 2026, the Coop Original Adjustable Pillow is great quality and its adjustable fill means you can add or remove fill to create the feel and firmness that works for your sleeping style, and create the loft that suits you best, leading to a supported sleep, free from wake-ups. Plus, it kept us cool all night, too.

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2. Beckham Hotel Collection Pillow (queen/standard size): was $79.99 now $59.99 at Amazon

We rate the OEKO-TEX Certified Beckham Hotel Collection Pillows as the best affordable pillow, and the hypoallergenic down-alternative fill means they're a great option for those with allergies and we found it slept temperature neutral so it's a great budget option to help you sleep through the night.

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3. Casper Hybrid Snow Pillow (standard size): was $179 now $161.10 at Casper

If you're a hot sleeper, the best cooling pillow out there: the Caspar Hybrid Snow Pillow should help avoid heat-related nighttime awakenings. With a cool-to-touch cover and outer layers featuring Phase Change Material (PCM), as well as Caspar's proprietary HeatDelete bands, it's packed with cooling tech. The model we reviewed had slightly different materials for the cover and no PCM, but we awarded it 5.5/5 stars for temperature regulation and expect this version to perform similarly well.

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