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How To Make A Cooling Pillow. Best DIY Guide

If you want to know how to make a cooling pillow, it is as simple as filling and cooling a casing. However, this article will also discuss the materials you can use to make other types of cooling pillow. This way, you can customize it the way that will provide you all your needs and benefits. 

You can always learn hacks on keeping a pillow cool, but it would be useful to know how to make a cooling pillow directly. But why should you need a cool pillow? The quick answer is that the temperature affects our sleep quality, and having a cool pillow will help us maintain the ideal conditions. 


Quick DIY Cooling Pillow

One can simplify the procedure of making a cooling pillow by using water as a fill on your pillow. You must use a water-proof pillow casing with a valve and fill it with water using a small funnel to avoid a mess. If you’re having trouble filling the pillow, you can pinch below the valve as this will prevent spillage. 

After the pillow is full, seal it securely and refrigerate to cool it. After some hours, you can use the pillow to relieve yourself of the hot weather or soothe a headache. You can also try cooling pads like the Chillow and insert the product in a regular pillow for similar effects if you want. 


What Is A Cooling Pillow?

In general, you cannot define a cooling pillow as a particular product. It can pertain to any pillow that provides coolness and prevents heat retention. However, some cooling pillows provide the coolness directly, while you can also turn a traditional pillow into a cooling pillow by adding cooling pads. 

Cooling pillows provide relief because of their cool surface, but their structure also draws heat away from your body. They also have better airflow than other pillows, so you don’t retain heat and feel hot regardless of the weather or body temperature. The cover itself is even typically breathable and moisture-wicking. 

However, do note that every cooling pillow is different, and sSome may or may not need refrigeration to provide the ideal temperature. More so, don’t forget that the room temperature also plays a role in the sleep environment itself. Some users may still feel hot even when they use a cooling pillow since the body temperature changes when we sleep


What Makes Up A Cooling Pillow?

Making a cooling pillow yourself is as simple as depending on chilled water to provide the cool temperature. However, it would also help you to understand the typical components of a cooling pillow. As discussed previously, the materials are meant to help the user dissipate heat and even regulate the temperature.

This means that some materials draw the heat away themselves, while others dissipate heat using airflow. Cooling pillows have a variety of options as fill and cover. They can include gel, latex, memory foam, buckwheat, cotton, bamboo, and phase-change material. 

Do note that because some of these materials emit odor, so those sensitive to smell will have limitations on what to use. Some materials off-gas, which leaves a chemical smell for a few days, and even natural ones like buckwheat has a natural odor. Overall, choose a cooling pillow that is comfortable because of its cooling properties and how it’s suitable for you personally. 


Common fills

A common fill among most cooling pillows is the gel. It feels cool to touch and, being a conductive material, draws heat away from the body. On the other hand, latex and open-cell memory foam work by being breathable, while buckwheat prevents heat retention.


Common covers

We all know that cotton is a popular option for the cover because it wicks moisture away and is breathable. Bamboo also increases the airflow throughout the pillow, but a material gaining attention as a cooling pillow cover is the phase-change material. This changes from liquid to solid to help regulate body temperature. 


Factors That Help You Keep Cool In Your Sleep

Besides the pillow, don’t neglect your sleeping environment. Studies have already proven the importance of sleeping at cool temperatures and how hot conditions affect sleep quality. Therefore, you must maintain the room temperature around 65°F besides using a cooling pillow. 

Your mattress and bedding should also be supportive of cool sleep. Use lightweight and breathable materials to allow airflow, wick moisture, and avoid heat retention. And finally, be mindful of what you wear for sleep because it also affects your body’s temperature regulation. 



A good sleep requires a cool feeling, and the pillow we use can provide this. You can buy a cooling yourself or add a cooling pad to your bed, but you can also learn how to make a cooling pillow. Making a cooling pillow is as simple as filling a casing with water and putting it in the refrigerator. 

However, remember that there are many types of cooling pillows. You can experiment with different materials for fills and covers to achieve the best comfort for your sleep. A cooling pillow doesn’t have to be something chilled, but it can also regulate temperature and draw heat away from the body. 


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How To Use Lumbar Pillow

How To Use Lumbar Pillow. Best Overall Guide

If you want to know how to use lumbar pillow correctly, you must consider your sleeping position. Remember that lumbar pillows are essential for keeping your spine in a neutral position. However, using it will vary for every sleeping position to prevent tension and pain. 

It would help if you also considered making a lumbar pillow yourself. This way, you can modify it according to your body and needs. You can learn more about making the most of your lumbar pillow below. 


How To Use A Lumbar Pillow For Every Sleeping Position

A lumbar pillow is a useful addition when sleeping in every position. This way, you can ensure that your spine is neutral, and you can prevent back pain and other stress in different body regions. However, you should know how to use lumbar pillow according to the way you sleep. 


Back sleepers

Even though sleeping on your back is the most recommended position due to it being the closest to the natural posture, you should still place a lumbar pillow on your lower back. What this pillow does is it will fill the gap between your back and the mattress and support this region. 

Remember that the lumbar region is the place where the spine curves inward when you’re sleeping on your back. It’s one of the reasons why you might be waking up with back pain. It would be best if you also elevated your legs to help with the weight in the hips and add another pillow under your neck where there’s a space between it and the pillow or mattress. 

After placing the lumbar pillow and other additions, you should check if your ears, shoulders, and hips are aligned with each other. Using a pillow too high for the head can strain your neck, shoulder, and back. On the other hand, be sure that your lumbar pillow stays under your lower back throughout the night. 


Side sleepers

Another sleeping position that is supportive of the spine is on your side. Some people can’t sleep on their back, such as pregnant women or those suffering from breathing and acid issues. So how should you use a lumbar pillow if you’re a side sleeper?

Like sleeping on your back, you’ll notice no support between the area above the hip and the mattress. As a result, your spine bends downwards and cause straining and discomfort. Place a lumbar pillow in this region to fill the gap and support your back and use other pillows for the head, neck, shoulders, and legs.

How to achieve this? When sleeping on your side, you might benefit from a contour pillow for your head, neck, and shoulders. It has the curves to support these parts and relieve pressure. You can also add a pillow between the legs to help with the hips’ weight and encourage a neutral spine when sleeping on your side. 


Stomach sleepers

Perhaps one of the most discouraged sleeping positions is on your stomach. This is because your neck turns too far from the back, unnatural for the spine and neutral posture. However, you can still use a lumbar pillow to support healthy sleep. 

Since you flex your lower back when you sleep on your stomach, use the lumbar pillow below your abdomen to keep the spine level. It would also be best if the pillow you use is flat, similar to the one you use for your head. You can flatten a pillow, depending on the material, and use the lumbar pillow, not for the lumbar region but the pelvis area. 


What about combination sleepers?

Not everyone stays in one position throughout the night. If you’re guilty of sleeping in one position only to wake up in another, get the proper lumbar pillow to ensure that your lower back is well-supported. To complement your various switches, you should use a lumbar belt. 

What is a lumbar belt? Think of this as a pillow that surrounds your waist above the hip. Because it wraps around you, you can ensure that all sides of your lower back will be supported even if you change sleeping positions. 


Types Of Lumbar Pillows

It’s essential to experiment with pillows and sleep positions to avoid back pain. Therefore, it will be useful to know about the different types of lumbar pillows for sleep. While they may vary in materials, the most significant difference among them is their shapes. 

The most common lumbar pillows are cylindrical because you can easily slide them under the mattress gap and lower back when you sleep on your side or back. Another lumbar pillow is triangular to support the back, similar to when you use a lumbar pillow while sitting. And finally, there are lumbar belts that you can wrap above the hip, ideal for sleepers that move a lot during sleep. 



Do you frequently wake up with lower back pain? Perhaps it’s time you familiarize yourself with using lumbar pillow according to your sleeping position. For example, both back and side sleepers can fill the gap between their back and the mattress with a lumbar pillow. 

However, those who sleep on their stomach must use the lumbar pillow on the pelvis area instead. Following these guides should help keep the spine neutral and lessen the pressure on the back. It would be best that you also get the appropriate pillow for your upper and lower body. 

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