Are high pillows better for side sleepers?
Many people experience neck pain, stiffness or discomfort after a night’s sleep, especially side sleepers. Neck pain can be caused by various factors including an uncomfortable pillow, stress, strain, or even incorrect sleeping positions. One of the most common questions asked by side sleepers is whether high pillows are better than low pillows to improve sleep quality. In this article, we will explore the advantages and disadvantages of high pillows for side sleepers, how to choose the right pillow height, and other relevant information to help you make the right decision for your comfort and overall health.
What is the ideal pillow height for side sleepers?
When it comes to pillow height, there is no single answer that applies to all. While some side sleepers may benefit from a high pillow, others may find it uncomfortable or even harmful to their health. The ideal height for your pillow should be determined by your personal needs and preferences. However, as a general rule, a high pillow that elevates your head and neck to align with your spine and keep it in a neutral position is likely to be more comfortable for side sleepers.
It is also important to consider the material of the pillow. Memory foam pillows are a popular choice for side sleepers as they contour to the shape of your head and neck, providing support and reducing pressure points. However, some people may prefer a firmer or softer pillow depending on their personal preference. It is recommended to try out different pillow heights and materials to find the one that works best for you and promotes a good night’s sleep.
Understanding the anatomy of side sleeping and how it impacts pillow choice
The anatomy of side sleeping plays a crucial role in determining the right pillow height for a comfortable and healthy sleep. Side sleeping requires firm and supportive pillows that keep the neck and head in a neutral position to avoid bending, twisting, or straining the spine. If the pillow is too low, the head will sag towards the mattress, which can cause neck pain and stiffness. On the other hand, if the pillow is too high, the neck will be tilted upwards, causing a strain on the neck and shoulders. In addition, side sleeping requires a pillow that is soft but firm enough to support the head and neck’s weight without collapsing or losing shape.
It is also important to consider the material of the pillow when choosing the right one for side sleeping. Memory foam pillows are a popular choice as they contour to the shape of the head and neck, providing customized support. However, some people may find them too firm or hot to sleep on. Alternatively, down or feather pillows are soft and comfortable but may not provide enough support for side sleeping. Ultimately, the best pillow for side sleeping is one that balances firmness, softness, and support, and is made of a material that suits your personal preferences and needs.
The benefits of using a high pillow for side sleepers
There are several benefits of using high pillows for side sleepers, including improved spinal alignment, reduced neck and shoulder pain, better blood circulation, and more comfortable breathing. A high pillow that elevates your head and neck to align with your spine can distribute your body weight evenly and reduce pressure points, resulting in a more comfortable sleep. A high pillow can also help prevent snoring and relieve symptoms of sleep apnea by keeping the airways open and allowing more air to flow in and out of the lungs.
The drawbacks of using a high pillow for side sleepers
While high pillows can improve sleep quality for some side sleepers, they may not be suitable for everyone. Using a high pillow that is too firm, thick, or high can lead to discomfort, stiffness or pain in the neck and shoulders. In addition, a high pillow can cause breathing difficulties or exacerbate snoring and sleep apnea in some people. High pillows made of certain materials can also retain heat and cause excessive sweating during the night.
How to choose the right pillow height for your side sleeper pillow
Choosing the right pillow height for your side sleeper pillow requires a few considerations. The pillow height should be selected based on your body size, sleeping position, and personal preferences. A high pillow that supports the neck and head without straining the spine or causing discomfort is likely to be the optimal option. Additionally, look for pillows that are made of high-quality materials, such as memory foam, down or feathers, that contour to your body and retain their shape to provide the ultimate comfort
Different types of high pillows for side sleepers to consider
There are several types of high pillows to consider for side sleepers, including memory foam pillows, down pillows, feather pillows, and wedge pillows. Memory foam pillows are designed to contour to the body’s shape and provide excellent support for the neck and head, while down and feather pillows are soft, lightweight and fluffy, providing a luxurious feel. Wedge pillows are suitable for people with acid reflux or snoring issues as they elevate the upper body and reduce pressure on the lungs and throat.
Tips for adjusting to a new high pillow as a side sleeper
Adjusting to a new high pillow as a side sleeper can take some time, especially if you are used to a lower or firmer pillow. It is essential to give yourself enough time to get used to the new pillow and avoid switching back too often, as it can disrupt your sleep quality. Experiment with different pillow heights and materials to find the perfect fit for your body and preferences. Additionally, ensure you maintain a proper sleeping posture and avoid twisting or bending your neck, which can cause discomfort or pain.
Addressing common concerns and misconceptions about high pillows for side sleepers
One of the common misconceptions about high pillows is that they are always the best option for side sleepers. However, this is not always the case, as the ideal pillow height depends on individual needs and preferences. Another concern is that high pillows are not suitable for people with neck or shoulder pain. While high pillows may help reduce pain for some, they can exacerbate discomfort in others. It is essential to consult your doctor or chiropractor before purchasing a new pillow, especially if you have existing neck or shoulder pain.
Expert opinions on the effectiveness of high pillows for side sleepers
Several sleep experts and chiropractors recommend using high pillows for side sleepers to maintain proper spinal alignment and reduce pain and discomfort. According to Dr. Robert Oexman, the director of the Sleep to Live Institute in North Carolina, “Side sleepers generally need a thicker, firmer pillow than back sleepers to keep the neck their head aligned with the spine.” Similarly, Dr. Michael Breus, a clinical psychologist and sleep specialist, recommends using a pillow that is 4-6 inches thick for side sleepers.
Conclusion
Choosing the right pillow height for side sleepers plays an essential role in achieving a comfortable, restful sleep. While high pillows can provide numerous benefits, they may not be suitable for everyone. It is essential to consider your body size, sleeping position, and personal preferences when choosing a high pillow. Experiment with different materials, pillow heights, and adjust to the new pillow gradually to avoid discomfort and achieve the perfect fit for your comfort and wellbeing.
