The pillow for your head should support your head, the natural curve of your neck, and your shoulders. Sleeping on your stomach can create stress on the back because the spine can be put out of position. Placing a flat pillow under the stomach and pelvis area can help to keep the spine in better alignment.
Elevating the head and legs during sleep comes with several benefits. If you experience sleep apnea, snoring, acid reflux, lower back pain, or poor circulation, a wedge pillow is a great way to improve your sleeping posture and get better quality sleep.
On the other hand, sleeping with no pillow (or one that's too flat) can also cause your neck to curve unnaturally, resulting in neck and shoulder pain and tension.
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.
Aligning Pillow Height with Sleep Position and Body Size
If the pillow is too high when sleeping sideways or on the back, the neck is bent abnormally forward or to the side, causing muscle strain on the back of the neck and shoulders.
If the loft of the pillow is too high, it'll put your neck at an angle – leading to back and neck pain. Savy adds that thin pillows may be better for the neck since "they are less likely to tilt the head and cause neck strain.
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.
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. If you sleep on your back or side, sleeping without a pillow may do more harm than good.
When your pillow is too flat, you end up sleeping with your arms under your head, resulting in shoulder pain and even numbness. When it's too thick, your range of motion is limited, potentially leading to strains on your neck and a night of even more uncomfortable sleep.
Best Sleeping Positions for Neck Pain
If you sleep on your side, use a taller pillow under your neck so your neck aligns with your head. This will relieve any strain on your neck and keep your spine straight.
Sleeping elevated will help to curb snoring and promote better breathing. This helps take the pressure off your airway so it's easier for you to breathe.
Sleeping elevated using an adjustable bed base is the ultimate of sleep positions to achieve better spinal health and back pain relief. Many with specific back issues can find relief from pain when sleeping in an elevated position, rather than on a flat bed.
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.
A pillow that is too high or firm does not allow the neck to relax fully during sleep. On the other hand, a pillow that is too flat also puts strain on the neck.
Most experts recommend replacing pillows every 1 to 2 years. Doing so helps to ensure that you're using pillows that are supportive, clean, and free of allergens. It is also important to care for the pillows you use to ensure their longevity. Generally, you'll be able to tell when it's time to replace your pillows.
Because your head functions like a north pole, sleeping with your body in a north-facing position is considered a worst-case scenario, according to vastu shastra. It creates tension that may lead to headaches and other health problems.
Sleeping with your head pointing North can also disrupt your blood circulation and lead to disturbed sleep. In order to prevent such a scenario, it is better to avoid sleeping with your head facing North.
Organic wool and down are produced with improved animal welfare compared to traditional means. Whether they're made of buckwheat, latex, wool, cotton, or other organic materials, organic pillows represent a choice that's better for you and the planet.
The fill of a hotel pillow plays a big role in its support, pressure relief, and overall comfort. As already established, fill varies. Some use down and/or real feathers while others utilize microfiber down alternative or polyester. Most hotel pillows feature high-quality fill that makes them supportive and luxurious.
The wrong pillow height will not only affect your sleep quality but can also cause you to have an improper spine alignment. This can lead to a crick in your neck, sleep apnea, or a cervical spine injury. On the other hand, proper alignment can help to alleviate aches and pain in the neck, shoulders, and back.
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.
Your head and neck should lie comfortably on the pillow to ensure that the spine is elongated. Like the back sleep position, your shoulders should fall just beneath the pillow and rest comfortably on the surface of the bed.
Reflux and heartburn: If you suffer from heartburn, sleeping on your right side can make symptoms worse, Salas says. That's true for people who have gastroesophageal reflux disease (GERD) and for people who have heartburn for other reasons, such as pregnant women. Flip to your left side to cool the burn.