Getting a good night’s sleep isn’t just about finding the right mattress or getting enough hours. Your pillow plays an important role as well. The right pillow can ensure that your neck and spine are aligned, your head isn’t lifted too high, and your head area isn’t overheating. On the flip side, the wrong pillow can leave you with a stiff neck and long-term discomfort. Here are four ways pillows affect your sleep and the steps you can take to select the right one for your needs.
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1. It Has the Wrong Filling
The wrong filling can, surprisingly, affect your sleep in many ways. If the filling is too soft, your head can sink too low, resulting in a misalignment of your head and spine. On the other hand, if it’s made from low-quality foam, you may end up with a stiff neck. To find the right filling, find one that’s firm but not too hard, such as a high-quality memory foam pillow. Memory foam pillows can help with spine alignment and reduce snoring by slightly lifting your head while you sleep.
Allergies are another reason you should pay attention to the filling in your pillow. Some feather fillings can attract dust mites, leading to allergic reactions. If you struggle with allergies, select hypoallergenic fillings or one with synthetic fiber. Over time, some pillows will break down, becoming flat and lumpy. If your pillow flattens or becomes lumpy, it won’t give you consistent support throughout the night. Pillows with high-quality fillings like PranaSleep pillows can maintain their form for years.
2. It’s Wrong for Your Sleeping Position
Your sleeping position plays an important role in the type of pillow you should choose. If you prefer to sleep on your back, a pillow that’s too thick can push your head forward, straining your neck. On the other hand, a pillow that’s too thin will cause your head to tilt backward, resulting in discomfort. The ideal pillow should be a medium-firm one.
If you’re a side sleeper, look for a firm pillow that can support the space between your shoulders and your head. If the pillow is too soft or flat, your head will tilt forward, causing neck strain. A pillow that’s too thick will force your head upward, causing an unnatural angle for your neck and spine.
Stomach sleepers have an extra challenge because their necks must twist to one side while they sleep. If the pillow is too thick, their heads will be too high, causing neck pain. The ideal pillow for a stomach sleeper is a soft, flat pillow or no pillow at all. Many people are combination sleepers, turning to different positions during the night. If you’re a combination sleeper, an adjustable pillow is a good choice as it lets you adjust the size and shape perfectly, no matter how you sleep.
3. It’s the Wrong Size or the Wrong Weight
Many people are surprised to learn that the wrong-size pillow or one with the wrong weight can also affect the quality of their sleep. If you have a pillow that’s too small, it goes without saying that you simply won’t get enough support for your head and neck. However, one that’s too big may lift your head too high, straining your neck. When shopping for pillows, it’s crucial to find one that’s the right size for your head and neck area.
Weight is an important factor, too. A pillow that’s too light may result in your head sinking into the pillow and getting little support. On the other hand, a heavy pillow can be painful for your neck and head, leaving you a little sore in the morning. The ideal pillow should have a balance between firmness and softness. You can also find weighted pillows that, like weighted blankets, are designed to help relieve anxiety and provide extra comfort.
4. It Warms Up Your Head
Another factor that plays an important role is the temperature of your pillow. If your temperature warms up at night, it can affect how well you sleep. As you fall asleep, your body temperature starts to fall, and during the night, your body loses heat. A warm pillow that warms your head and neck interrupts this cooling process, making it difficult for your body to reach the right temperatures needed for restful, quality sleep.
You may also experience night sweats if your pillow warms up your head, forcing you to flip it over in search of a cooler side. This constant movement throughout the night can disrupt your sleep patterns, leaving you groggy and exhausted in the morning.
To prevent your head and neck area from getting too warm while you sleep, look for cooling pillows. High-quality cooling pillows are made from breathable materials that wick away moisture during the night. They also regulate your head’s temperature so you get a full night of restorative sleep. Some breathable pillows are designed with mesh side panels and air vents so that there’s continuous airflow throughout the pillows.
Finding the Right Pillow for Better Sleep Quality
Finding the right pillow for high-quality sleep will take some time, but it’s worth it to research pillows to find the right one for your size and sleeping style. Once you find the right pillow, make sure to invest in a high-quality one so that you can transform how you sleep and wake up refreshed to meet the day.
