We spend roughly a third of our lives in bed. A third. That’s more time than we give to work, relationships, hobbies, and – judging by some pillows I’ve seen – basic hygiene.
And yet many of us are still sleeping on the same pillow we bought when Tony Abbott was in office. Flattened. Yellowed. Lumpy. Smelling faintly of old shampoo and regret.
We’ll happily replace phones every two years and cars every five, but the thing that cradles our head, neck and airway for eight hours a night? That gets a free pass. Madness.
Here’s the uncomfortable truth: pillows have a use-by date. And once they pass it, they quietly sabotage your sleep, your spine, your skin – and possibly your lungs.
Here are five very good reasons why it’s time to let that pillow go.
Your pillow stops supporting your neck
A pillow’s main job is to keep your neck aligned with your spine. Over time, filling materials – whether foam, feather or fibre – compress and lose resilience.
Research published in Applied Ergonomics shows that inadequate pillow support is linked to increased neck stiffness, shoulder pain and morning headaches. If you wake up sore and blame “getting older”, there’s a strong chance it’s actually your pillow giving up on life.
Rule of thumb: If your pillow doesn’t spring back when folded in half, neither will your neck.
Old pillows are allergen hotels
Dust mites absolutely love pillows. They feed on dead skin cells and thrive in warm, humid environments – like the one you rest your face on every night.
According to allergy studies, a pillow just two years old can double in weight from dust mites and their waste alone. Lovely.
This build-up can worsen asthma, hay fever, sinus congestion and chronic coughing. If you wake up sneezing or congested but feel better once you’re up, your pillow may be the culprit – not the seasons.
They can trigger headaches and poor sleep
Poor head and neck positioning increases muscle tension and restricts blood flow, both known triggers for tension headaches and migraines.
Sleep researchers consistently find that inadequate pillow support contributes to restless sleep, more night waking, and reduced time in deep sleep – the stage your body needs for repair, memory and immune health.
In short: Bad pillow = bad sleep = bad day.
Your skin pays the price
Old pillows absorb oils, sweat, skincare products and bacteria over time – even with a pillowcase.
Dermatologists link this build-up to increased acne, skin irritation and flare-ups of conditions like eczema and rosacea. If you’re waking up with mysterious breakouts on one side of your face, your pillow may be the unwashed villain in the story.
And no, flipping it over does not solve the problem.
Hygiene. Just… hygiene.
Even with regular washing of pillowcases, pillows themselves accumulate moisture from sweat and breath. Over time, this creates the perfect breeding ground for mould and bacteria – particularly in humid climates.
Studies have found fungal species in older pillows that can irritate airways and compromise respiratory health, especially in older adults.
If your pillow smells “musty”, it’s not vintage – it’s contaminated.
So how often should you replace a pillow?
Most sleep experts agree:
Every 18–24 months for synthetic or foam pillows
Every 2–3 years for feather or down (with good care)
And if your pillow is:
Lumpy
Permanently flat
Yellowed
Smelly
Or older than some of your friendships
…it’s time.
Think of a new pillow not as an indulgence, but as preventative healthcare – cheaper than physio, kinder than painkillers, and far more pleasant than waking up cranky.
Your bed does a third of the work of keeping you alive. At the very least, give your head something decent to lie on.