A pillow should keep your neck parallel to the mattress, rather than bent down or up

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1. Pillows that adapt to your position are best
Cervical contour pillows work best for most people, he says. Your head rests in a depression in the center. Your neck rests on either a less elevated side when you’re lying on your back, or on a more elevated side when you’re lying on your side.

Foam contour pillows are next best at supporting your neck.