Pillow
Neck Pain, Headaches Or Interrupted Sleep? You Might Need To Change Your Pillow
Do you frequently wake up with neck pain or stiffness? Are you experiencing headaches in the morning? Do you find yourself tossing and turning throughout the night? Is snoring or sleep apnea becoming a problem? Do you feel shoulder or upper back pain after sleeping? Do you wake up feeling unrested, even after a full night’s sleep? Are you noticing increased skin allergies or respiratory issues? Does your pillow seem to lose its shape or flatten quickly? This article can help you understand more about pillows and how it could cause or contribute to your neck or sleep issues.
Introduction
Sleep is fundamental to our health and well-being, yet millions of people struggle with sleep issues every night. While there are many factors that can affect sleep quality—such as stress, lifestyle, and environment—one of the most overlooked aspects is the pillow we rest our heads on.
Pillows are supposed to provide support and comfort, aiding in spinal alignment and allowing us to relax deeply throughout the night. However, research suggests that not all pillows are created equal, and the wrong one may not only hinder sleep but also lead to physical discomfort, including waking up during sleep or symptoms such as neck pain, stiffness, and headaches upon waking.
Studies suggest that how the pillow fits the sleeper is important for sleep quality and less waking symptoms. While a pillow can provide support, its design, material, and structure must suit the individual sleeper’s needs.
Types of Pillows
Pillows come in many shapes, sizes, and materials, each designed to offer unique benefits for different sleeping preferences.
Memory Foam Pillows
These are made from viscoelastic polyurethane foam that conforms to the shape of the head and neck. Memory foam pillows are praised for their pressure-relieving properties, but they can retain heat during the summer, which may make them uncomfortable for some users.
Latex Pillows
Derived from natural or synthetic latex, these pillows provide firm support and resist flattening. Latex pillows are often recommended for those seeking better neck support, as they offer more resilience and bounce compared to other types of pillow.
Hollow Fibre Pillows
Often the most affordable option, hollow fibre (polyester-filled) pillows provide medium to soft support but may flatten or clump quickly, reducing their ability to provide consistent support over time.
Orthopaedic and Contour Pillows
Specifically designed to support the neck and shoulders, these pillows have a contoured shape to promote spinal alignment. They are often recommended for people with neck pain or those who sleep in specific positions, such as on their backs.
Each pillow type has its advantages and disadvantages, and the best choice depends largely on individual sleeping habits and preferences. However, research shows that the wrong pillow can significantly contribute to poor sleep quality and waking discomfort.
Feather and Down Pillows
Made from feathers or down (the fine under-feathers of birds), these pillows are soft and malleable, allowing them to be shaped differently.
Common Symptoms During Sleep
If your pillow does not suit your sleep style or body type it can lead to a variety of symptoms. These symptoms can either happen during the night, while others become more clear after waking up.
Neck Pain
One of the most frequent complaints associated with poor pillow support is neck pain. A study by Gordon et al. (2002) identified that poor neck (cervical) support during sleep is linked to more neck stiffness and pain upon waking. If the pillow does not support the natural curve of the neck well enough, surrounding muscles and ligaments can become strained during the night, leading to pain and discomfort.
Headaches
Headaches can occur when the neck is not well supported, creating tension in the upper neck and head (scalp) muscles. This tension can result in headaches upon waking. A study by Lavin et al. (1997) emphasised that inappropriate pillow height, shape, or material can make these issues worse by placing more strain on the neck (cervical spine).
Snoring
Poor neck and head alignment due to an improper pillow may worsen or even cause snoring. When the airways are blocked by poor posture, airflow is restricted, leading to snoring. A study by Pevernagie et al. (1997) discussed the importance of optimal pillow height and firmness in preventing airway obstruction, especially for side and back sleepers.
Sleep Disruptions
A pillow that is too soft, too hard, or made of a material that retains heat can lead to tossing and turning that disturbs the sleep cycles. Discomfort can prevent the sleeper from reaching deeper stages of sleep, and lead to frequent awakenings. These awakenings can have long-term effects on overall sleep quality, leaving the person feeling fatigued during the day.
Shoulder and Back Pain
For side sleepers, a pillow that is too flat may cause the shoulder to bear more weight, leading to discomfort in both the shoulders and upper back. Additionally, back sleepers may experience lower back pain if their pillow is too high, forcing the head and neck into an unnatural forward curve.
Which Pillow Should I Choose and Avoid?
Choosing the right pillow is essential for promoting spinal alignment and reducing discomfort during sleep. Therefore, your preferred sleeping position will also contribute to the factors determining which pillow you should select or avoid.
Side Sleepers
Side sleeping is one of the most common sleep positions, and it requires a pillow that fills the gap between the head and the mattress to keep the neck in a neutral position. A study by Gordon et al. (2002) found that side sleepers should use a medium to firm, thicker pillow to keep the spine’s natural alignment. Memory foam or latex pillows are good options for side sleepers, as they support the shape of the head and neck while providing sufficient support. Avoid flat or overly soft pillows, as they won’t provide the necessary lift for side sleepers.
Back Sleepers
Back sleepers need a pillow that supports the natural curve of the neck without pushing the head too far forward. A contour pillow or a medium-firm pillow is ideal for keeping the spine’s alignment for back sleepers. Feather or down pillows may not offer enough support, while very firm pillows can create tension in the neck and upper back.
Stomach Sleepers
Stomach sleeping can put significant strain on the neck and spine, as the head is turned to one side throughout the night. Therefore, we do not recommend sleeping on your stomach. If, however, you have a medical condition or another reason that forces you to sleep this way, research advises you to use a very thin, soft pillow to reduce the strain on the neck. In this case, a flat feather pillow or no pillow at all may be the best option. A thicker pillow will add extra stress and strain your neck.
Allergies and Sensitivities
If you suffer from allergies, it is important to choose a hypoallergenic pillow. Latex and memory foam pillows are generally more resistant to allergens like dust mites. A study by Park et al. (2014) highlighted that hypoallergenic materials such as latex are often preferred by individuals with respiratory issues or allergies, and should change their pillows more frequently.
Temperature Regulation
For individuals who sleep hot, memory foam pillows may trap heat, making them uncomfortable. Latex and polyester pillows typically offer better breathability and cooling properties. A study by Lee et al. (2021) discussed how overheating during sleep can lead to disturbances in sleep quality, making it important to consider pillow material for sleep comfort.
Avoid Feather & Down Pillows
Pillows made from feather and down lack firmness and provide no support as they lose their original shape from the weight of the head. Therefore, we generally do not recommend using them for sleeping. Rather, feather pillows are more appropriate to use elsewhere, such as on the couch or as decoration on the bed.
Avoid Worn-Out Pillows
Pillows lose their shape and support over time. A 2014 study found that foam pillows should generally be replaced every 18 to 36 months depending on their material and construction. Pillows made out of hollow fibre (polyester) last 6 months, however, memory foam (viscoelastic polyurethane foam) usually lasts up to 2 years. Worn-out pillows can worsen neck pain and reduce sleep quality, so frequent replacement is key.
What Pillow Should I Use? Chiropractor’s Advice
Given the complexity of choosing the right pillow, our advice is to focus on three main aspects: support, material, and personal comfort. Here is a detailed guideline to finding a better pillow suited for you.
Figure Out Your Sleep Position
Start by determining your most common sleep position. As discussed earlier, side sleepers require a different type of pillow compared to back or stomach sleepers. Make sure the pillow you choose complements your sleeping position, allowing for optimal spinal alignment.
Consider Your Body Type
Larger individuals with broad shoulders may need thicker and firmer pillows to provide enough support, especially if they sleep on their side. Smaller individuals with narrow shoulders may find thicker pillows too firm or high, which can cause neck strain. Test different pillow heights to find the one that offers the best combination of comfort and support for you.
Test Before Buying
Many pillow manufacturers will give you trial periods. It can help you find the right pillow without committing to it right away and risk buying a new one. Take advantage of these offers to see if the pillow improves your sleep and reduces any symptoms such as neck pain or headaches.
Focus on High-Quality Materials
Invest in a pillow that is made from durable and high-quality materials. Latex and memory foam tend to last longer and provide better support compared to polyester-filled pillows. However, be aware of your personal preferences for softness, temperature regulation, and hypoallergenic needs.
Replace Regularly
Even the best pillows wear out eventually by losing their shape and fail to provide enough support. Pay attention to signs that your pillow is wearing out and consider buying a new one. We would recommend replacing a hollow fibre pillow preferably every 6 months and a memory foam pillow every 2 years.
Conclusion
While pillows are often overlooked in discussions about sleep quality, they play an important role in supporting healthy sleep and preventing discomfort upon waking. The wrong pillow can worsen or even cause symptoms like neck pain, headaches, snoring, and disrupted sleep. With so many types of pillows available, it is important to select one that suits your sleep style, body type, and personal preferences.
Through careful consideration of factors such as material, firmness, and thickness, you can significantly improve your sleep quality and reduce the risk of waking with pain or stiffness. By choosing the right pillow and replacing it regularly, you can ensure that your nights are restful and your mornings are symptom-free. In the end, a good pillow is an investment in your overall health and well-being.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3076923
https://pubmed.ncbi.nlm.nih.gov/25008402
https://pubmed.ncbi.nlm.nih.gov/11869160
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8544534
https://www.ncbi.nlm.nih.gov/books/NBK73379
