While most people prefer a pillow height between four to six inches for healthy head and neck support, a bed pillow's height can be as individual as the preference for its materials is.
Your head position should be only slightly raised so that it's at a similar angle as when you're standing. Using a cervical pillow or a memory foam pillow can help support your head or neck. If you regularly snore or deal with sleep apnea, you may want to try sleeping on your side instead of your back.
The best sleeping positions for the neck are on your back or your side. The back in particular is recommended; just make sure to use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head.
If neck pain is your problem, a flatter pillow may be the better option. In one study, higher pillows created more cranio-cervical pressure (that's at the spot where the head and neck join) and a greater cervical angle, meaning your head isn't lined up with your spine.
Body size and preference are likely to influence pillow size, but usually the pillow should maintain a height of 4 to 6 inches to support the head and neck (and shoulders when lying on the back).
The notch above the sternum is called the suprasternal notch. These two areas should be level when lying on your side. If the philtrum is lying higher than the suprasternal notch then your pillow is too high. If the philtrum is lying lower than the suprasternal notch then your pillow is too low.
While most people prefer a pillow height between four to six inches for healthy head and neck support, a bed pillow's height can be as individual as the preference for its materials is.
Elevating your head in bed prevents airway collapse, which reduces the frequency and intensity of sleep apnea. Additionally, it reduces snoring and can help you breathe if you are congested with the common cold. Elevating your upper body can also relieve back pain by eliminating pressure points.
For adult side sleepers, the recommended pillow height is between 5 inches and 7 inches. Back sleepers need a pillow that doesn't push their head too far forward, causing strain on the neck. A pillow height between 4 inches and 5 inches is ideal for adult back sleepers.
Choose the right pillow density
Just like Goldilocks, you want to find a pillow that's just right. Using pillows that are too thick or multiple pillows prevents your spine from staying straight while you sleep. This puts your neck at an unnatural angle, causing pain.
Try sleeping on your side. But if that isn't possible, you can modify your stomach-sleeping position by placing a thin pillow or folded towel under your pelvis. The point: By elevating your pelvis, you'll reduce the arch in your low back.
To achieve balance, your head should point southward while you sleep, in line with the Earth's electromagnetic pull. Ideally, your entire bedroom would be oriented south as well. Some research has shown that those who sleep in the north-south position also take longer.
The rule of thumb for a proper pillow is that it should keep your neck parallel to the mattress, rather than bent down or up. “The most common mistake people make is choosing a pillow that bends your neck forward or to one side,” Dr. Bang says.
Your shoulders should not be on the pillow. Not So Great: On your side, with your legs curled up towards the chest. This does not provide spine alignment for the shoulders and neck. It also does not evenly distribute weight throughout your body and can lead you to waking up in the morning with back pain.
Side sleepers should use the head and feet raised position to keep their spine in alignment. Back sleepers can sleep in any base position. If you're using an adjustable bed to relieve back pain, use the head and feet raised or zero gravity position.
Other Ways to Support the Neck and Spine
For side sleepers, it is recommended that people sleep with one pillow under their head and one pillow in between their knees. Back sleepers may want to place a pillow under their knees.
The recommended sleeping direction per vastu shastra is that you lie down with your head pointed southward. A north-to-south body position is considered the worst direction.
The elevation of the head of bed (HOB) to a semirecumbent position (at least 30 degrees) is associated with a decreased incidence of aspiration and ventilator-associated pneumonia (VAP).
Tucking the pillow under the shoulders will position the head further up on the pillow so the neck is slightly extended. This position may be more comfortable for those with neck pain. Additionally, it is recommended to place a pillow under your knees when sleeping on your back to minimize strain on your lower back.
An appropriate pillow height can provide adequate support for the head and neck to reduce the stress in the cervical spine and relax the muscles of the neck and shoulder, thereby relieving pain and improving sleep quality.
Typically, you will need a higher loft pillow when you sleep more on your side compared to on your back. . Your weight and shoulder width: The width of your shoulders and your weight can help you determine the pillow loft you should be looking for. The wider your shoulders, the higher your pillow should be.
If your pillow is too flat, the pressure on your neck muscles is not evenly distributed, which means you'll wake up feeling stiff or in full-blown pain. Finding the right pillow for your needs is an essential part of getting a good night's sleep.
Best Direction to Sleep in the Southern Hemisphere
Individuals living in the southern hemisphere can sleep in any direction except the south. The south is not the best sleeping direction for good health in the southern hemisphere.
It adds stress on your back and neck, making it hard for your spine to maintain its natural curve. Sleeping without a pillow can keep your head flat. This may reduce some stress on your neck and promote better alignment. But this doesn't apply to other sleeping positions.