We all know how important it is to get a restful night’s sleep. But while you’re focused on setting the mood—lowering the lights, adjusting the temperature, and maybe even playing calming music—have you ever stopped to think about what you’re actually sleeping on? More specifically, your pillow. Most of us spend close to a third of our lives with our heads resting on a pillow, yet we rarely think about what’s inside it.

Here’s the unsettling truth: some pillows contain chemicals that could be harmful to your health. While they’re designed to help you sleep comfortably, certain pillows could be exposing you to substances you’d never knowingly invite into your bed. Thankfully, there are safer alternatives. But first, let’s take a closer look at the potential dangers lurking in your pillow.

Hidden Chemicals in Pillows—Are They Toxic?

When we hear the word “toxic,” we usually think about things we eat, drink, or put on our skin—like processed foods, cleaning products, or beauty items. It’s easy to overlook the materials that make up everyday household products, including your pillow. But the fabrics, fillings, and even adhesives used in pillows can sometimes release or contain harmful chemicals. Surprised? You’re not alone.

The Problem with Flame Retardants

One of the most concerning chemicals commonly found in pillows is flame retardants. These substances are added to materials to slow the spread of fire, which sounds like a good idea on paper. However, flame retardants have been linked to serious health concerns. Studies have connected them to hormone disruption, reproductive issues, and even an increased risk of certain cancers. In children, exposure is especially worrisome. Because their bodies are still developing, they’re more susceptible to the harmful effects of these chemicals, including developmental delays.

It’s important to note that while flame retardants can reduce the risk of a fire, the risk of your pillow spontaneously catching fire is incredibly low. Meanwhile, prolonged exposure to the chemicals themselves can pose a bigger threat to your health.

Volatile Organic Compounds (VOCs): What You Can’t See Can Hurt You

Another hidden danger in many pillows is volatile organic compounds, or VOCs. These chemicals can release vapors into the air you breathe—especially when a pillow is brand new. That “new pillow smell”? It’s often the result of VOCs being released into your bedroom.

VOCs are commonly found in the foam used in memory foam pillows, the adhesives that hold pillow parts together, and the fabrics that encase them. Breathing in these vapors over time can lead to headaches, dizziness, nausea, and long-term respiratory problems. For people with asthma or allergies, VOC exposure can make symptoms worse.

Dust Mites, Mold, Bacteria, and Fungi: More Than Just Gross

Even if your pillow was chemical-free on day one, over time it can become a breeding ground for dust mites, mold, bacteria, and fungi. Many people hang onto their pillows for years without realizing what’s accumulating inside. In addition to collecting dirt, oils, and dead skin cells, pillows can harbor allergens that trigger respiratory issues.

Dust mites, for example, thrive in warm, humid environments and feed on the dead skin we shed during sleep. Their waste can cause allergic reactions in sensitive individuals, leading to sneezing, itchy eyes, and skin irritation. Mold and fungi are even more concerning. They release spores that can make breathing difficult for even the healthiest individuals.

If you have eczema, asthma, or any other respiratory condition, using a pillow that’s loaded with these contaminants can make your symptoms worse. Synthetic pillows are typically more susceptible to these issues, especially without a protective pillow cover.

Formaldehyde: A Potential Risk You Didn’t Expect

Some people are shocked to learn that formaldehyde—a chemical often associated with industrial use or embalming—can be present in household textiles, including pillows. Formaldehyde is sometimes used in fabric production to make textiles wrinkle-resistant or to prevent shrinking.

The risk of significant exposure from your pillow is low, but if you’re someone who wants to minimize chemical contact, it’s worth paying attention to. Choosing pillows made from organic, natural materials can help you avoid formaldehyde altogether.

Which Pillows Are Most Likely to Contain These Chemicals?

Many conventional pillows on the market today, particularly those made from synthetic materials, are more likely to contain flame retardants, VOCs, and other questionable chemicals. Memory foam pillows are a common example. While they’re praised for their support and comfort, they’re typically made from petroleum-based materials and can release harmful compounds into the air.

Polyester pillows and those made from other synthetic fibers may also carry risks. Even some down pillows can be treated with flame retardants or chemicals during processing.

Safer Alternatives—What Should You Look For?

The good news? You have safer options. There are plenty of pillows made from natural, non-toxic materials that are just as supportive and comfortable—sometimes even more so.

Here are a few safer pillow choices:

• Organic Cotton Pillows: Free from synthetic materials and chemicals, and breathable.
• Natural Latex Pillows: Durable, resistant to dust mites and mold, and supportive for neck and spine alignment.
• Buckwheat Pillows: Filled with natural buckwheat hulls, they offer firm support and breathability.
• Bamboo Pillows: Often hypoallergenic and moisture-wicking, making them a great choice for allergy sufferers.

When shopping for a safer pillow, look for certifications like the Global Organic Textile Standard (GOTS), OEKO-TEX Standard 100, or Greenguard Gold. These certifications indicate that the product meets strict safety and environmental standards.

How to Make Sure Your Pillow Is Safe

• Check the Label: Look for terms like “organic,” “natural,” or “free from flame retardants and VOCs.”
• Research Brands: Spend time researching the company and their production practices.
• Use a Pillow Protector: A high-quality, breathable protector can help prevent dust mite and bacteria buildup.
• Replace Your Pillow Regularly: Experts recommend changing pillows every 1 to 2 years, or sooner if they lose their shape or develop odors.

The Bottom Line

Your pillow might seem like a small detail in the grand scheme of health and wellness, but it plays a big role in your overall quality of life. Spending hours every night with your head on something that contains toxic chemicals or allergens isn’t doing you any favors. Choosing a pillow made from natural, safe materials can make a world of difference—not just for your comfort, but for your health.

Don’t underestimate the power of a good night’s sleep. Make sure you’re resting on a pillow that supports both your body and your well-being.