You know that pillow you've been sleeping on for the past five years? The one that's lost its shape, developed a permanent head dent, and maybe has a few mystery stains you prefer not to think about? Yeah, it might be time to have a conversation about that.

Most of us replace our mattresses with some regularity, but pillows tend to fly under the radar. We get attached to them, break them in just right, and then keep using them long past their expiration date. The truth is, your pillow has a lifespan, and sleeping on one that's past its prime can affect everything from your sleep quality to your neck pain to how often you wake up congested.

So how long should a pillow actually last, and how do you know when it's time to say goodbye?

Here's the short answer: most pillows should be replaced every one to two years. But like most things in life, it's not quite that simple.

The actual lifespan of your pillow depends heavily on what it's made of. Down and feather pillows, when cared for properly, can last anywhere from two to three years or even longer. Memory foam typically holds up for about two to three years before it starts losing its supportive qualities. Polyester fill pillows, which are the most common and budget-friendly option, usually need replacing after just six months to two years. Latex pillows tend to be the most durable, often lasting three to four years.

These are just averages, though. How you sleep, how much you sweat at night, whether you wash your pillow regularly, and even the quality of the pillow when you bought it all play a role in how quickly it wears out.

Pillows take a beating. Think about it: you're putting seven to nine hours of pressure on them every single night. Your head weighs somewhere between 10 and 12 pounds, and all that weight compresses the fill material over time. Memory foam loses its ability to bounce back. Down feathers break. Polyester clumps.

But the physical breakdown is only part of the story. Pillows also accumulate a shocking amount of stuff you'd rather not think about. Dead skin cells, dust mites, body oils, sweat, drool, and allergens all make their way into the pillow over time. Even if you use a pillowcase and wash it regularly, your actual pillow is absorbing moisture and collecting debris night after night.

After a couple of years, a pillow can actually double in weight due to dust mites and their waste alone. If that doesn't motivate you to check the birthdate of your current pillow, I don't know what will.

Beyond the general timeline, your pillow will usually tell you when it's done. Here are the clearest signs that it's time to move on.

The fold test. Take your pillow and fold it in half. If it stays folded instead of springing back to its original shape, it's lost its structural integrity. For memory foam, press down firmly with your hand and see how long it takes to reinflate. If it's slow or doesn't fully recover, the foam is breaking down.

Visible lumps or flat spots. If your pillow has developed permanent indentations where your head rests, or if the fill has shifted into lumps leaving some areas flat and others overstuffed, it's no longer providing even support. You might not notice this gradually, but run your hands over the surface. It should feel consistent.

You're fluffing constantly. Do you find yourself punching, folding, or rearranging your pillow multiple times a night trying to get comfortable? That's your pillow waving a white flag. A good pillow should hold its shape through the night without constant adjustment.

You're waking up with pain or stiffness. Neck pain, shoulder tension, or headaches that seem to appear overnight can often be traced back to a pillow that's no longer supporting proper spinal alignment. If you're waking up more sore than when you went to bed, your pillow might be the culprit.

Allergy symptoms are getting worse. If you're suddenly sneezing more, dealing with congestion, or noticing your asthma acting up primarily at night or in the morning, your pillow could be harboring dust mites and allergens that are triggering your symptoms.

It just looks or smells off. Yellow stains, lingering odors even after washing, or visible wear and tear are all red flags. If your pillow looks like it's been through a war, it probably has been, and it's time to retire it with honor.

While no pillow lasts forever, you can definitely extend its lifespan with proper care. Using a pillow protector under your pillowcase creates a barrier against oils, moisture, and allergens. Most pillows can and should be washed every three to six months, following the care instructions on the label. Fluffing your pillow daily helps redistribute the fill and prevent permanent flat spots.

If you have a foam pillow, giving it time to air out occasionally can help it maintain its shape and freshness. And of course, replacing your pillowcase weekly keeps the surface clean and reduces how much grime makes it through to the pillow itself.

Here's something worth considering: you spend about a third of your life with your head on a pillow. When you break down the cost per night of sleep, even a higher-quality pillow becomes a pretty reasonable investment in your daily comfort and health.

A pillow that's actually designed for your specific sleep style, body type, and preferences is going to perform better and potentially last longer than a generic option grabbed off a shelf. Companies like Pluto Pillow build pillows to order based on your individual sleep profile, which means the fill, firmness, and design are calibrated specifically for how you sleep. When a pillow actually fits your needs from day one, you're not fighting against it or breaking it down trying to make it work.

At the end of the day, the best indicator of when to replace your pillow is how you feel. If you're sleeping well, waking up refreshed, and your pillow still provides the support and comfort you need, you might be able to stretch things a bit longer. But if you're tossing and turning, waking up achy, or just not sleeping the way you used to, your pillow deserves some attention.

Most of us wait way too long to replace our pillows, either out of habit or because we don't realize how much of a difference a fresh, supportive pillow can make. But your sleep quality affects everything from your mood to your immune system to your ability to focus during the day. A pillow that's past its prime isn't doing you any favors.

Curious what your perfect pillow might feel like? Try Pluto's custom pillow quiz to see how a pillow built specifically for you compares to what you're sleeping on now.