<s>[INST] Something has been eating away at me. In the morning I wake up and my sleep is always consistently awful. The mattress is 10 years old, but it should be okay for a little while longer. The problem with my sleep is the pillow.
The pillow I'm using is 5 years old and it's made of a material that loses its loft quickly and is woke up in the middle of the night, and again when I wake up in the morning because it's so lumpy. I really need to find some good solutions as I believe sleep quality can have a serious impact on physical and mental health, both of which I value highly. 

I've started doing some research and I'd like some input on what type of pillow I should get. I'm thinking of purchasing a hybrid pillow that combines different materials.

I found some pillows that use a combination of bamboo charcoal and memory foam. Some that use a combination of latex and down alternative. Others use a combination of gel and down alternative.

My primary goal is to get the best night's sleep possible, so I'd love to get some advice on which of these options might suit me best. 

Most of my nights are spent sleeping on my back, but I do rotate to side sleeping throughout the night. I occasionally sleep on my stomach.

Thank you for your input, I really appreciate it!

I have a few question to ask to help you give me the best advice:
Is it true that bamboo charcoal can help regulate body temperature?[/INST]