The Sleep Guru's Guide to Pillow Fill Types (14 Compared)

The perfect pillow should be comfortable, affordable, eco-friendly, and sustainable.

Your choice of pillow fill types can make a huge difference to the comfort of your sleep, and how green and sustainable your bedroom is!

I've used my years of sleep testing experience and compiled all the research to help you discover which pillow fill will best suit your preferred comfort level, sleep style, and environmental values.

And yes, during my recent research into the best organic pillows, I have personally tried most of them!

Let's compare the pros and cons of each type of pillow stuffing, from kapok (my personal favorite) to latex, memory foam, buckwheat, and more…

Natural Pillow Fillings

Kapok

Kapok fiber (from the seed pods of the kapok tree) is the plant-based answer to down.

This fluffy filling creates a plush yet supportive pillow, like resting your weary head on a sweetly-scented cloud.

Oh…and it's entirely vegan!

Kapok Pillow Pros

• Hypoallergenic: Say goodbye to sneezes and sniffles. Kapok is naturally hypoallergenic, making a kapok pillow the perfect choice if you have sensitive sinuses.
• Eco-friendly: Kapok trees don't need pesticides or irrigation, making them superstars of sustainable agriculture. Plus, harvesting kapok doesn't harm the tree, so it's a win-win!
• Durability: Kapok fiber is resilient and doesn't compact easily, meaning your pillow stays fluffy longer.

Kapok Pillow Cons

• Cost: Kapok pillows can be pricier than synthetic ones. But isn't a good night's sleep worth every penny?
• Clumping Issues: Filling can clump over time. Requires regular plumping.
• Fire Risk: Kapok is the most flammable pillow filling, so extra care needs to be taken.

Down

Imagine nestling into a pillow as soft as a cloud and as warm as a cozy hug.

Down (the fluffy stuff tucked beneath the feathers of ducks and geese) is nature's insulator.

It's luxurious, warm, and perfect if you like plump pillows.

Down Pillow Pros

• Soft: Down pillows are the ultimate in luxury. They're soft, squishy, and feel like you're resting your head on a marshmallow (without the stickiness, of course).
• Lightweight: Despite their fluffiness, down pillows are incredibly light.
• Warm: Down is a natural insulator, keeping you warm during chilly winter nights.
• Sustainable: Down is naturally biodegradable.

Down Pillow Cons

• Bad for Allergy Sufferers: Down pillow filling triggers asthma and allergies in sensitive individuals. Consider other options if you're prone to sneezes and sniffles.
• Requires Regular Fluffing: Down pillows can flatten over time and require regular fluffing to maintain their shape.
• Ethical Concerns: Down is animal-derived, which raises ethical concerns. Ensure your down is ethically sourced because nothing gets in the way of your sleep requirement like a guilty conscience.
• Costly: Down pillows are on the pricier side, making them a luxury investment.

Feather

Tried and trusted by generations, feather pillows are known for their durability.

They're often firmer than down, offering a bit more backbone for your weary head.

Feather Pillow Pros

• Supportive: Feather pillows provide excellent support, cradling your head and neck in a firm yet gentle hug.
• Durable: Feather pillows can last for years if properly cared for.
• Cool: Feathers are naturally breathable, making this fill a cool choice for those hot summer nights.
• Cost Effective: Feather pillows are often cheaper than down pillows.

Feather Pillow Cons

• Durability Concerns: Feathers can poke through the pillow casing over time, turning your peaceful slumber into a prickly situation.
• Allergy Problems: Like down, feathers can trigger allergies in sensitive individuals. So if you're prone to sneezing, consider other options.
• Ethical Concerns: Just like down, feathers raise animal welfare concerns. Always ensure your feathers are ethically sourced. No one wants their dream pillow to be a nightmare for animals.

Buckwheat

No, buckwheat pillows aren't stuffed with your favorite breakfast cereal.

Instead, they're filled with buckwheat hulls, the hard outer shells that protect the buckwheat kernel.

Buckwheat Pillow Pros

• Firm & Supportive: Buckwheat pillows offer excellent support, conforming to your head and neck.
• Breathable: Buckwheat filling allows for excellent air circulation.
• Long Lifespan: Buckwheat pillows are durable and can last for years.

Buckwheat Pillow Cons

• Weighty: Compared to other fills, buckwheat pillows are pretty heavy. They're not the best for pillow fights unless you're aiming to KO your opponent.
• Noisy: The rustling of buckwheat hulls can be noisy, especially if you're a restless sleeper.
• High Maintenance: Buckwheat pillows require occasional hull replacement and need regular upkeep to stay in top shape.

Natural Latex

Offering bouncy support and boasting a naturally hypoallergenic profile, latex foam pillows are always ready to spring back into action.

Latex Pillow Pros

• Bouncy: Latex pillows offer resilient support, bouncing back to their original shape after use
• Hypoallergenic: Natural latex is resistant to dust mites and mold, making it a great choice if you're an allergy sufferer.
• Long Lifespan: Latex pillows are durable and can last for years.
• Sustainable: Natural latex is an eco-friendly and sustainable product

Latex Pillow Cons

• Weighty: Compared to some other fills, latex pillows are heavy.
• Expensive: Quality latex pillows can be more expensive than other types.
• Smell: There might be an initial rubbery smell with some new latex pillows.

Solid vs. Shredded Latex

Solid Latex offers consistent, firm support and maintains its shape.

Shredded latex offers more adjustability (you can add or remove fill to make your pillow as firm or soft as you wish).

Dunlop vs. Talalay Latex

Dunlop Latex is denser and firmer, making it great for those needing more support.

Talalay Latex is softer and more bouncy, offering a plush feel.

Wool

Regulating temperature like a personal thermostat for your head, wool pillows keep you at the perfect sleeping temperature.

Wool Pillow Pros

• Temperature Control: Wool pillows excel at regulating temperature. They wick away moisture when it's hot and insulate when it's cold.
• Hypoallergenic: Wool is naturally resistant to dust mites and mold, making it an excellent choice if you suffer from allergies.
• Sustainable: When sourced ethically, wool is a sustainable product.
• Long Lifespan: Wool is durable and can last for years.

Wool Pillow Pros

• High Maintenance: Wool pillows must be fluffed regularly to maintain their shape.
• Not Vegan-Friendly: If you live a vegan lifestyle, you'll want to steer clear of wool pillows.
• Expensive: Quality wool pillows are costly.
• Potentially Smelly: Wool pillow filling can start to smell over time (especially in damp/humid conditions).

Cotton

Cotton pillows are the all-time classics of the pillow world.

Just like a little black dress or a perfectly grilled cheese sandwich, cotton pillows never go out of style.

Cotton Pillow Pros

• Breathable: Cotton pillows are naturally breathable, allowing for optimal air circulation.
• Hypoallergenic: Cotton is naturally hypoallergenic, making it a great choice if you're an allergy sufferer.

Cotton Pillow Cons

• Firmness: Cotton pillow filling can be quite firm, which might not suit if you like a more plush feel
• Absorbency Issues: Cotton is highly absorbent, which can lead to moisture build-up. You may need a protective pillow cover to keep it dry.
• Durability Doubts:  Over time, cotton pillows can become flat and lose their supportive properties.

Organic vs. Standard Cotton

Cotton can be a renewable resource…but you need to choose carefully.

Organic Cotton is grown without harmful pesticides or synthetic fertilizers (free from nasties and full of sustainability).

On the other hand, Standard Cotton is often grown using chemicals, which can impact the environment and potentially irritate sensitive skin.

Bamboo

Bamboo pillows offer luxurious comfort and boast an eco-friendly profile.

Bamboo Pillow Pros

• Temperature Control: Bamboo pillows are temperature regulating, keeping your head cozy in winter and cool in summer
• Hypoallergenic: Bamboo is naturally hypoallergenic and resistant to dust mites and mold.
• Sustainable: When sourced and manufactured ethically, bamboo is a sustainable resource.
• Lightweight: Bamboo pillows are surprisingly lightweight, making them easy to move around or use when traveling.

Bamboo Pillow Cons

• Cost: Quality bamboo pillows can be more expensive than other types
• Greenwashing: Some manufacturers try sneaky greenwashing tactics by covering a toxic slab of cheap foam in bamboo fabric and calling it a bamboo pillow

Choose Your Bamboo Carefully 

When choosing a bamboo pillow, the most important factor is ensuring that you select one made from ethically sourced materials and manufactured in an environmentally friendly way.

To ensure this is the case, look for bamboo pillows made with a closed-loop production process.

This manufacturing process ensures minimal environmental impact and helps protect the planet by keeping resources such as water, energy, and other raw materials out of landfills or oceans.

Closed-loop production processes are also beneficial because they reduce waste while producing high-quality products. This means not only will your bamboo pillow be better for the environment, but it will also last longer than those made using traditional manufacturing methods.

Additionally, when you choose ethical sourcing over non-sustainable practices, you can help support local communities that rely on sustainable harvesting and production for their livelihoods.

Hemp

Hemp pillows are a sustainable and hypoallergenic option.

The fiber of the hemp plant is soft and naturally resistant to dust mites and mold, making it an excellent choice if you suffer from allergies.

It's also breathable and temperature-regulating, keeping your head cool in summer and cozy in winter.

Hemp Pillow Pros

• Sustainable: Hemp is an eco-friendly resource requiring minimal water and no pesticides. It's also biodegradable, making it the perfect choice to align with your eco-credentials.
• Hypoallergenic: Hemp pillows are naturally hypoallergenic and resistant to dust mites and mold.
• Breathable: Hemp pillows are highly breathable, allowing for optimal air circulation.

Hemp Pillow Cons

• Pricey: Quality hemp pillows can be expensive and may not fit in with your budget. However, I recommend stretching your budget as far as possible as they're well worth the investment.

Synthetic Pillow Fillings

Down Alternative

If you adore the softness of down but shudder at the thought of plucking birds, down alternatives are your knight in shining armor.

Typically made from polyester, these synthetic fills mimic the fluffiness of genuine down pillows without ruffling any feathers (literally!).

Down Alternative Pillow Pros

• Cruelty-Free: Down alternatives offer the plushness of down without ethical concerns.
• Budget-Friendly: Compared to real down, down alternatives are much more affordable.

Down Alternative Pillow Cons

• Not Natural: While down alternatives mimic the feel of down, they're made from synthetic materials, predominantly polyester. For the eco-conscious, this might be a tough pill(ow) to swallow.
• Lack of Insulation: Down alternatives don't insulate as well as real down. They're more like a light cardigan, while down is a heavy-duty winter coat.
• Shorter Lifespan: Down alternative pillows tend to flatten and clump over time, requiring replacement more frequently.

Memory Foam

Whether solid or shredded, memory foam molds to your shape and cradles your head.

Memory Foam Pillow Pros

• Customized: Memory foam contours to the shape of your head and neck, providing personalized support.
• No Noise: Unlike some other fills, memory foam is silent. It won't rustle or crunch, ensuring a peaceful night's sleep.

Memory Foam Pillow Cons

• Hot: Memory foam tends to retain heat, which might not be ideal if you're a hot sleeper.
• Neck Pain: Soft foam can cause the neck to sink uncomfortably into the pillow, exacerbating neck pain.
• Initial Odor: New memory foam pillows can have a distinct smell (often called off-gassing).

Solid vs. Shredded Memory Foam

Solid memory foam offers consistent support and maintains its shape well.

Shredded memory foam, on the other hand, is more adjustable. You can manipulate it to create your ideal pillow shape.

Microbead

Stuffed with tiny polystyrene beads, these pillows adapt to your every twist and turn.

They're like bean bags for your head, minus the childhood memories of jumping onto them from the top of the stairs.

Microbead Pillow Pros

• Adaptable: Microbead pillows mold to your shape, providing personalized support.
• Silent: Unlike some other fills, microbeads are noiseless. They won't rustle or crunch, ensuring a peaceful night's sleep. It's like sleeping on a cloud of silence.
• Lightweight: Microbead pillows are surprisingly lightweight, making them easy to move around or use when traveling.

Microbead Pillow Cons

• Hot: Like memory foam, microbeads can retain heat, which might not be ideal if you sleep hot.
• Not Biodegradable: Microbeads are made of polystyrene, a type of plastic that isn't sustainable or biodegradable.
• Durability Doubts: Over time, the beads can compress and lose their supportive properties.

Polyester Fiberfill

Light on the wallet but heavy on comfort, these pillows are a popular budget option.

Polyester Fiberfill Pillow Pros

• Cheap: Polyester fiberfill pillows are wallet-friendly.
• Lightweight: These pillows are light and easy to move around.
• Easy Care: Polyester fiberfill pillows are often machine-washable.

Polyester Fiberfill Pillow Cons

• Shorter Lifespan: Unfortunately, these pillows tend not to last as long as other types.
• Not Eco-Friendly: Polyester is a type of plastic and might not fit in with your eco-credentials.
• Flatten Easily: Over time, polyester fiberfill pillows can become flat and lose their supportive properties.
• Clumping Issues: Clumps easily (resulting in a lumpy pillow).
• Not Breathable: The lack of airflow can result in overheating.

Gel

Gel pillows are a good choice if you're a hot sleeper.

They absorb and dissipate heat, keeping your head cool as a cucumber.

Gel Pillow Pros

• Cool: Gel pillows are excellent at absorbing heat and keeping you cool.
• Supportive: Many gel pillows are combined with memory foam, offering excellent support for your neck and spine.

Gel Pillow Cons: 

• Weighty: Gel pillows can be heavy and not overly portable.
• Expensive: The price of quality gel pillows can be high. Make sure you shop around for offers and coupon codes.
• Very Firm: Due to the supportive nature of the gel, you might find gel pillows too firm (especially if you prefer a plush, cloud-like experience).

Choosing the Perfect Pillow Fill for Your Sleep Style

Back Sleepers

If you're a back sleeper, you'll need a pillow that provides adequate support for your neck and spine.

• Recommendations: Latex, shredded latex or buckwheat

Side Sleepers

If you sleep on your side, you probably already know that you need to look for specific organic mattresses for side sleepers that aren't excessively soft or firm. You'll also need a pillow with a bit more loft to keep your neck aligned with your spine.

• Recommendations: Latex and memory foam

Stomach Sleepers

If you prefer stomach sleeping, you need a softer, flatter pillow to prevent neck strain.

Recommendations: Wool, feather, down or down alternative

Combination Sleepers

If you move around a lot, you need a versatile pillow that can adapt to your changing positions.

You might also benefit from the versatility of an adjustable pillow where you can add or remove the fill.

Recommendations: Shredded latex, shredded memory foam

Eco-Certification for Pillows

For added reassurance, look for trusted third-party eco-certifications that guarantee your next pillow is as eco-conscious as you are.

Some of the best include the following.

Global Organic Latex Standard (GOLS)

The Global Organic Latex Standard (GOLS) is a shining star in the latex universe.

For pillows made from natural latex, the GOLS certification guarantees that the latex was harvested sustainably from healthy rubber trees.

This certification also guarantees that the product is free of harmful substances and has been manufactured using environmentally and socially responsible methods.

So, if you're leaning towards a latex pillow, look for the GOLS certification.

Global Organic Textile Standard (GOTS)

The Global Organic Textile Standard (GOTS) is like a VIP of organic certifications.

If a pillow boasts this seal, it means at least 95% of its fibers are certified organic and meet strict environmental and social criteria.

OEKO-TEX

OEKO-TEX Standard 100 certification is like your very own detective, ensuring your pillow is free from harmful substances.

This independent testing system ensures textiles, from thread to finished product, are safe for humans.

GREENGUARD Gold

GREENGUARD Gold guarantees a product has met some of the world's most rigorous standards for low emissions of volatile organic compounds (VOCs) into indoor air.

Cradle to Cradle

Cradle to Cradle Certified products are designed for a circular economy, meaning they're safer for people and the planet, from production to disposal.

It's a promise that your pillow has been thoughtfully designed with its entire lifecycle in mind.

Fair Trade Certified

Fair Trade Certified is a superhero for social justice.

This certification ensures that producers receive fair wages, work in safe conditions, and utilize sustainable practices.

It's an assurance that the people behind making your pillow product were treated fairly.

Frequently Asked Questions

Which pillow filling is considered the most healthy?

Natural latex, wool, and kapok are generally considered the most healthy pillow fillings, as they're naturally hypoallergenic and dust-mite resistant. They also provide excellent support for your neck and spine.

What is the most common stuffing material used for bed pillows in hotels?

Polyester is the most common pillow stuffing material (due to its affordability and wide availability). However, there are much more sustainable alternatives for bed pillows (such as natural latex, wool, kapok, down, and feathers).

What is the best filling for couch throw pillows?

Down and feathers are popular for couch throw pillows because they're plush and lightweight.

The Final Word

It is essential to find the right natural pillow that meets both your sleep style and eco-friendly requirements.

The key is to look out for reputable brands/manufacturers and trusted third-party certifications.

Natural latex pillows are considered one of the most healthy options due to their hypoallergenic properties, while polyester remains a popular choice due to affordability.

With this article, you should now have all the information necessary for you to make an informed decision when it comes time to purchase your next pillow.

Get In Touch

Which types of pillow stuffing do you prefer? Are you fine with synthetic stuffing? Or do you prefer your fill to have better eco-credentials? Drop me a line and let me know.