When it comes to achieving a restful night’s sleep, a lot of attention is often given to selecting the right mattress, but the importance of choosing the correct pillow is often overlooked. Sleep experts emphasize that using the wrong type or height of pillow could potentially disrupt your sleep quality.
Considering that we spend around a third of our lives asleep, making informed choices about our pillows is crucial to ensure that this time is spent in relaxation and comfort rather than waking up with discomfort, like a stiff neck. Below, sleep experts provide their guidance on selecting the appropriate pillow and highlight the pitfalls of using ill-suited sleep supports.
The Impact of Your Pillow on Sleep Disruption
While many believe that investing in the best mattress is the primary factor for improving sleep, having the right pillows that match your needs can significantly contribute to maintaining natural spine alignment and reducing pressure on your spine, neck, and shoulders. Theresa Schnorbach, a sleep scientist at Emma – The Sleep Experts, points out, “Using an unsuitable pillow can result in waking up with neck and shoulder pain, as well as discomfort in other areas of your body. It can even interfere with your ability to fall and stay asleep.”
- Misalignment with Sleep Position: Pillows should be chosen according to your preferred sleep position; selecting the wrong pillow can lead to poor alignment and neck pain. Schnorbach emphasizes that individual differences play a role, stating, “Everyone is unique, and the perfect pillow depends on your specific body and sleep habits. However, it’s important to remember that all pillows should provide comfort and support for your head, neck, and shoulders.” This means avoiding a one-size-fits-all approach and identifying the most suitable pillow for your predominant sleep position. For example, stomach sleepers might opt for softer pillows or even no pillow under their head, instead placing one under their stomach to maintain body alignment.
Back sleepers usually benefit from thinner, flatter pillows that keep the neck aligned with the spine, though those experiencing neck pain should consider a more supportive option. On the other hand, side sleepers typically prefer thicker, firmer pillows – a good guideline is to match the pillow’s thickness with the distance between your shoulder and the opposite ear.
- Compatibility with Your Mattress: Coordinating the purchase of a new pillow with a new mattress is ideal, as they must work together to ensure comfort. A soft mattress necessitates a different pillow type compared to a firm one. In general, lower pillows complement softer mattresses, while taller pillows suit harder ones. Keep in mind that your sleep position also affects pillow loft.
Testing both the pillow and mattress simultaneously is advisable. A pillow that’s too high can strain your neck unnaturally, increasing tension and stress on your spine after a long day. Conversely, a pillow that’s too low or has flattened over time strains neck muscles as they attempt to stabilize, leading to discomfort like pinched nerves, stiffness, and pain throughout the day. Theresa Schnorbach reinforces the importance of the right pillow: “Selecting the correct pillow is equally as crucial as choosing the right mattress for achieving optimal sleep quality. Research indicates a connection between sleep quality and pillow comfort, with individuals reporting poor sleep quality also expressing dissatisfaction with their pillows. Studies further reveal a significant link between lower sleep quality and next-morning neck stiffness.”
- Opting for the Wrong Filling: Similar to mattress preferences, specific filling materials are likely to suit different individuals. Schnorbach suggests, “Feather pillows might be suitable if you prefer lightweight, soft pillows made from duck or goose feathers. However, they tend to be pricey and are not hypoallergenic. Microfiber pillows are a great choice for hypoallergenic and firm options, while foam pillows contour to your shape, ideal for those with head, neck, or shoulder discomfort. Research underscores the superior support provided by foam and latex pillows, which can enhance sleep quality.”
- Aggravating Allergies: If you’re waking up wheezing or frequently sneezing in bed, your pillow might be contributing to allergies. Schnorbach highlights, “Foam pillows offer hypoallergenic benefits, preventing bacterial spread. They also promote better breathing for allergy sufferers, remain durable without forming lumps, and generate less noise, reducing nocturnal disturbances for you and your partner.”
- Weight and Size Mismatch: Your pillow’s weight can be significant, depending on how often you adjust it during the night. Schnorbach notes, “Cotton and down pillows are lighter than foam and latex alternatives. Standard-size pillows are common due to ease of finding suitable pillowcases. Opting for smaller or larger pillows necessitates correctly sized pillowcases to avoid stuffing or excess fabric.”
- Controlling Heat Buildup: Consider not just the pillow material but also the pillowcase’s breathability. Schnorbach advises, “A breathable pillowcase facilitates heat dissipation from your head, ensuring you don’t overheat during the night.”
Determining if Your Pillow is Too High: If you’re unsure whether your pillow is too high, lie on your bed with your head on the pillow and assess your neck alignment (or have your partner assist). If your neck is bent upward or sideways (depending on your sleep position), it’s not in a neutral position. An excessively high pillow can cause strain, leading to morning neck pain or stiffness.
Consequences of a Pillow That’s Too Low: A pillow that’s too low strains your neck while sleeping, regardless of your sleep position. Ideally, sleep should allow for a neutral neck and spine alignment, supporting the spine’s natural curvature without inducing strain.
In essence, giving proper attention to selecting the right pillow is vital for enjoying quality sleep. By avoiding these common pillow-related issues, you can enhance your overall sleep experience and wake up feeling refreshed and pain-free.