Part of getting a good night's sleep is making sure that you are comfortable. Mattress comfort is important, but can sometimes be so expensive that it's not able to be modified. However, there is another part of your sleeping environment that may be more easily modifiable, and very effective.
Your pillow may actually be causing you some issues with your comfort. And the best part is, replacing your pillows is significantly cheaper than replacing your mattress. The results of changing your pillow can be life changing, as your pillow can actually cause a lot of challenges throughout the night if it is not a good pillow. Continue reading to find out more about how your pillow may be ruining your sleep.
The importance of your pillow
Your pillow is an important sleep accessory, for a multitude of reasons. The first is that it is vital for spine alignment. Your spine, from head to tail, should be straight. However, when you sleep on a poor fitting pillow, your neck could either be elevated or lowered in comparison to the rest of your spine.
In addition to spine alignment, having a great fitting pillow can reduce some of the pressure on your shoulders and upper back. If you consistently wake up with neck and shoulder pain, your pillow could be the culprit. Here are six ways that your pillow could be ruining your sleep.
It doesn't suit your sleep position
Pillow need to chosen according to what position you like to sleep in. If you do not choose the right pillow, then your alignment will be poor, and will put you at risk for a neck ache.
Buying pillows should be an individual experience, not a general one. This means that you shouldn't blindly buy the same pillow for everyone in the house, but adjust it based on everyone's needs.
For example, stomach sleepers prefer soft pillows they can sink into so their neck is not extended throughout the night. Sometimes, no pillow at all is preferable to get that perfectly straight alignment. Stomach sleepers may instead prefer a pillow that goes under their stomach or abdomen to assist with the natural lordosis of the lower back.
Back sleepers prefer a flat, thinner pillow that prevents excessive pressure on their lower back and spine. However, back sleepers with neck issues may want a pillow that is supportive to take the pressure off those cervical and upper thoracic muscles.
Side sleepers may want a thicker, firmer pillow to keep their head aligned with their neck. The distance between their shoulder and the bed and their head and the bed are different when they are on their side. Therefore, they need a pillow to make up that distance and keep everything straight.
It is not ideal for the mattress
Buying a new pillow at the same time you buy a new mattress is ideal because they work together to ensure maximum comfort.
If your mattress is soft, then your pillow will need to compliment it. The general rule of thumb is that if your mattress is hard, then you will want taller pillows, whereas if your mattress is soft, then you will want lower pillows. These are just general rules, and of course, require you to pick the pillow that best suits you.
As you are trying out mattresses, see if you can try out pillows a well. If your neck and extended or flexed in anyway, then most likely, you do not have a pillow that adequately suits you.
Studies have shown the link between sleep quality and the comfort of pillows, with those complaining of poor sleep having pillow that don't suit their bed or their sleeping needs. Poor sleep quality has also been linked to increased neck stiffness in the morning which stems from sleeping with a poor pillow.
You have chosen the wrong filling
What's inside the pillow is just as important, as it can strongly determine the same and firmness of the pillow. Feathery fillings often cause a softer pillow, but can also be more expensive and not hypoallergenic. If you are triggering allergic reactions throughout the night, coughing, runny/congested nose, and teary eyes are not going to improve sleep.
Microfiber pillows on the other hand are great for hypoallergenic needs, and foam pillows are excellent for those who need a bit more support. Those with head, neck, or shoulder pain may do great with the support that microfiber and foam pillows add. Studies have shown that foam and latex pillows are the best option for those who need a pillow with more support.
Your pillow triggers allergies
As we mentioned previously, allergies can be triggered by pillows that are not hypoallergenic. Foam pillows are not just hypoallergenic because they don't include materials like feathers from animals. But, they also are hypoallergenic because they don't tend to trap bacteria. This allows those with allergies to better breathe throughout the night, without the risk of inhaling so many irritants that they trigger sneezing and running noses. Firmer pillows also are quieter as you move throughout the night, leading to decreased sleep disruption for both you and your partner.
It is the wrong weight and size
If you choose any pillow outside of the standard size, then it may be difficult to find pillowcases for them. However, you cannot arbitrarily place a pillowcase on a pillow that is too small or too big. If the pillowcase is too small, then you may be rubbing against the rough outside of the pillow all through the night. However, if the pillowcase is too big, then your pillow will get lost in a sea of fabric, which may make it hard to pin it down so it can provide adequate support. Make sure to match the pillow with the pillowcase for optimal comfort.
Weight can also be an issue if you move your pillow a lot. Cotton and down pillows are much lighter than foam and latex. Therefore, if you constantly move your pillow through the night, you want something that can easily be manipulated so it doesn't disturb your sleep too much.
It makes your head and face hot
Sweating throughout the night is extremely uncomfortable and can significantly reduce your sleep quality. You are supposed to be cool during the night as part of your optimal sleep environment. However, it's hard to do that when your pillow is making you sweat. If you have a breathable pillow case that disperses heat, you can avoid heat building up and making you uncomfortable.
Keep these changes in mind as you shop for a new pillowcase and see if your sleep quality improve. If it doesn't then there is a chance that your pillows, and your bed in general, are not the issue with your sleep. You may have an underlying sleep disorder that needs to be addressed. Take the free online sleep test below and get in contact with our facility to take the next steps towards getting better sleep.
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