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Is It Better To Sleep With A Pillow

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How Do I Choose The Right Pillow For Me

What’s the Best Way to Sleep? With or Without a Pillow? – Dr Mandell

Before you get shopping for a new pillow, here’s what to keep in mind as you pick out your best pillow:

Get to know the materials. While there are many types of pillows to choose from, the fill is the most important aspect. Here are the key differences between the most common options:

  • Down pillowstend to be the fluffiest, but a combination of down with feather may be firmer and less expensive.
  • Down alternative pillows can still feel soft and offer good support, but they’re usually made with synthetic fill so they’re more affordable than down.
  • Memory foam pillowsare thicker and often firmer. You can choose from solid memory foam or memory foam clusters, which feel more plush to lie on while still offering the support of foam.
  • Latex pillowsfeel similar to memory foam, but they have more of a bouncy feel with less contouring. Another difference: latex foam is typically made from rubber trees.
  • Hybrid pillows mix foam and fiberfill so you get the best of both categories i.e. supportive yet plush.

Make sure it’s the right height. There’s no one-size-fits-all pillow. When you lie down, your head and neck should be aligned without tilting in any direction. You’ll need to factor in your body size and how you sleep. Here’s how to pick your height:

When Does Your Pain Show Up

Do you wake up in the morning with a sore neck? Or does the pain begin halfway through the day? Waking up with a sore neck could be a big indication that your sleeping position or pillow use is the culprit!

If your pain arrives during the day, it could be due to bad posture caused by something else. Sitting in front of a computer, driving, or lounging around in meetings are often culprits!

Other Factors Affecting Sleep

The reduction of stress will normally enable those who have difficulty staying asleep, to sleep for longer periods. This will restore sleep to what it is truly meant to be: a fully remedial and refreshing experience.

The average number of movements in sleep is approximately 50-80, although this can be reduced to 18-20 on the correct sleep surface. The human body has approximately 700 muscles, most of which need to relax during sleep! Certain muscles, such as calf muscles act as blood pumps and assist circulation during sleep, but most muscles associated with the spine should relax when sleeping.

Insomnia, a total lack of sleep, can be attributed in many cases to a poor or unsuitable mattress, or even something as simple as an incorrect pillow. Many insomniacs are simply over-sensitive to poor skeletal support, shoulder compression, or dysfunction of the cervical spine . Stress related insomnia can be relieved when the muscular system is allowed to recover during sleep, which will normally give longer periods of sleep to these sufferers.

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Using A Pillow While Sleeping On The Side

When lying on one’s side, a pillow should support the head and neck so the spine maintains a straight and natural horizontal line. A thicker pillow is needed for sleeping on the side than sleeping on the back.

Bending the knees and placing another pillow between the knees keeps the spine in the neutral position. When there is no support between the legs, the upper leg rotates downward, pulling the pelvis and distorting the natural line of the spine. A firm pillow between the knees usually prevents this downward rotation better than a softer pillow.

Adding support between the knees can prevent back pain and allow the back to heal and rest better while sleeping.

See Common Causes of Back Pain and Neck Pain

There is limited research on pillows for side sleepers. One small study found the latex pillow the most helpful of five types considered (foam contour-shaped, regular foam, polyester, feather, and standard latex. Study participants reported the most cervical stiffness upon waking after using feather pillows, with the symptoms continuing well into the day.1

Tips For Sleeping Without A Pillow

Is Sleeping Without a Pillow Safe?

If you’d like to try sleeping without a pillow to see if it’s right for you, it’s going to take some getting used to. This is especially true if you’ve slept with a pillow your whole life.

Here a few tips to start transitioning to sleeping without a pillow if you think you’re the type of person to benefit from it.

Start slow: If you sleep with a fluffy pillow, and you want to try sleeping without a pillow, try sleeping on a flatter pillow first. You can also use a folded up blanket and unfold it as you get more comfortable with the chance.

Don’t throw away your pillows, support other parts of your body: If you sleep on your stomach and are transitioning to sleeping without a pillow, try putting the pillow under your pelvis instead. This keeps your body in a neutral position that you’ll most likely find comfortable.

Invest in a good mattress: This is key. If you struggle to get quality sleep, the issue might not be your pillow, it could be your mattress. You should be shopping around for a new mattress every 5-10 years, depending on the type of mattress you have.

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Is It Better To Sleep Without A Pillow

I have read several web pages that mention the potential benefits of sleeping without a pillow.

Examples:

Is Sleeping Without a Pillow a Good Choice? Yes, it is. Not only will sleeping with no pillow save your money, but it will also lead to less neck, back, and shoulder pain, higher quality sleep, and even fewer wrinkles! When you were a child, you could fall asleep anywhere without a pillow. The body is resilient and adaptable when we’re young. Even as we age, our body, including heads and necks, is able to rest comfortably without the support of a pillow.

Is there any scientific study confirming or infirming the claim?

  • 1May depend on your sleeping position. Sleeping on your side without a pillow may over-stretch the muscles on your neck, for example.

For most people, it is better to sleep with a pillow according to the latest research.

In general, studies suggest that sleeping with a pillow improves sleep quality and fits more physiologically and mechanically with the natural curve of the cervical spine. Even the Egyptians over 3,000 years ago used pillows. Here is King Tutankhamen’s headrest around which his pillow linens were wrapped.

Highly active question

How To Sleep With A Body Pillow

This article was medically reviewed by Luba Lee, FNP-BC, MS. Luba Lee, FNP-BC is a board certified Family Nurse Practitioner and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support , Emergency Medicine, Advanced Cardiac Life Support , Team Building, and Critical Care Nursing. She received her Master of Science in Nursing from the University of Tennessee in 2006.There are 7 references cited in this article, which can be found at the bottom of the page. This article has been viewed 75,240 times.

Body pillows are a great way for side sleepers to get a good nights sleep and feel comfortable while they do so! They are excellent items for anyone who has trouble sleeping on their side, has lower back issues, or for women who are pregnant. From extra back support, to total body alignment, learn how the right body pillow shape can give you ultimate comfort.

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Benefits Of Sleeping Without A Pillow

It isnt a secret that a proper sleeping position is beneficial for your posture, spine health, sleep quality, mood, and overall well-being. Now, while this can be achieved using a proper pillow, there are situations when your pillow can become your enemy.

You see, to sleep in the right position , you need to get yourself the right pillow. You need to find something perfectly thick and high enough for your specific sleeping pose. And while this task might seem easy, it takes a lot of time, plus countless tries and errors.

Heres the thing, though:

You can avoid going through so much trouble by simply sleeping without a pillow.

And while this can save your time , it might also bring you some other benefits. They may include:

Why Does My Pillow Cause Pain

Tips to Sleep Better with the Right Pillow!

Your neck and spine are sensitive and could be prone to strains and pains from sleeping wrong. You may be suffering pain from a pillow that is too flat, too high, or too lumpy. Muscle tension is caused when you are unable to find a comfortable position in bed. You may experience headaches, insomnia, and neck pain from sleeping on an inadequate pillow.

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Sound Source Mp3 Player Preloaded Or Bluetooth

Some of the most popular sound sources for pillows include MP3 players or Bluetooth. You can preload calming songs to play as you sleep and put Bluetooth speakers on either side of your pillow for a similar effect.

Another option is an MP3 player that has a noise-canceling function. This way, if something is bothering you, you can just press a button and drown out the noise with soothing sounds.

If your partner snores really loudly and is sleeping next to you, try using an earplug with a white noise generator. These earplugs work by emitting sound waves that mask out all other noises around you. They’re often used in hospitals because they protect patients from loud machinery like fans and beeping monitors.

The last option would be wearing earphones during sleep, which can help block out external noises like snoring partners or pets requesting attention. This also allows people to wake up at specific times to get ready for work or school.

How To Sleep On Your Back: 6 Tips + Benefits

Everyone has a favorite sleeping position some like to doze off on their side while others prefer to dream face down on their mattress. Regardless of how you sleep, your sleeping position can have a great impact on your quality of sleep and health. While back sleeping is not the most popular position , it does reap the most benefits. From relieving sinuses to even increasing your beauty sleep, the list goes on. However, it can be hard to switch up your sleeping position, especially if you find any other sleeping pose uncomfortable. If youre a stomach or side sleeper and want to learn how to sleep on your back, follow the steps below.

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Whats The Best Sleep Position

Do you sleep on your back, side, or belly? You may have a favorite sleeping position, or you may change it up now and then. And if you become pregnant, or have certain health problems, the way you sleep can sometimes change. In those cases, getting your sleeping posture right can make a big difference in the way you feel when you wake up. Are you choosing the best sleeping position for your situation?

Sleeping in the wrong way can cause or aggravate neck or back pain. It may also obstruct the airways to your lungs, leading to problems like obstructive sleep apnea. Some research even suggests that the wrong sleeping position may cause toxins to filter out of your brain more slowly. Keep reading to learn how the way you sleep could be impacting your health in several ways.

Choose A Supportive Mattress

Why Youll Love this Bed Pillow!

Keeping your spine in the proper position is one of the most important things to keep in mind if you want to learn how to sleep on your back properly. Attempting to sleep on your back on a soft and sinking mattress will cause you to wake up with aches and pains in the morning. Its important to find a mattress that is firm enough and will keep your spine aligned all night. The Casper Wave Hybrid has supportive gel pods strategically placed under your waist and lower back to help prevent sinking and keep your spine in the proper position. If you dont want to invest in a new mattress, consider buying a firm mattress topper instead.

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How To Sleep Without A Pillow

Have you now decided to ditch your old pillow? Yay! Get ready to start sleeping better!

Heres the thing, though:

You need to proceed with this gradually. By removing your pillow right away, you will put yourself under stress, which is always bad. You need to give your body some time to adapt to this new sleep habit so that you could smoothly change the way you sleep.

What you might want to do is gradually decrease the support . How do you do that, you may ask?

Its pretty simple:

Get a towel and fold it so that it would be just as thick as your pillow. Then, start to unfold it after each night , making your towel thinner every time.

Continue until you are ready to get rid of it and sleep without any support for your neck and head. By then, your body will be prepared for your new sleeping habit. The neck and the head will naturally find the most optimal position, and the benefits will not keep you waiting.

When You Actually Need to Sleep with a Pillow

While ditching your old pillow is potentially very beneficial, there are situations when you should abstain from such experiments. After all, completely changing your sleep may be very stressful, which isnt a good thing when you are dealing with certain health conditions.

So, these are the cases when you probably shouldnt get rid of your pillow:

Effects Of Pillows On Sleep

Choosing the right pillow is very important in achieving a good nights rest. A good pillow will support the skull and neck without applying undue pressure, as it conforms to the exact shape of the sleeper, thus spreading the weight evenly and uniformly along the vertebrae.

Pillows are a constant cause of frustration for many. Aside from aggravating the neck, many pillows can affect the shoulder as well. The shoulder should not be placed at 90 degrees to the mattress as this may trigger spasms in the trapezius muscles. The trapezius muscles perform a variety of actions, including acting as a platform for elevating the skull, so it is very important that they relax completely during sleep. If the shoulder is placed slightly forward on the mattress, in front of the sleeper, assuming the mattress can accommodate this position, the risk of applying pressure on the trapezius muscles and forcing the scapula towards the spine is reduced. In contrast, when positioned in the 90 degree position, sleepers may wake up with neck and upper arm pain and altered sensation to the little and ring fingers.

Shoulder compression on a firm surface will often force the scapula towards the junction of the upper spine and neck, and affect the C6/C7 vertebrae. The nerve pathway at this site travels down the arm, and causes either upper arm pain or pins and needles in the little and ring fingers or both, especially if there is already a problem in this area.

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Do You Sleep On Your Back

Back-sleeping has its advantages and disadvantages, too. Sleep experts refer to this as the supine position.

Let’s start with the bad news. Some people who sleep on their backs may experience low back pain. It can also make existing back pain worse, so this is not the best sleep position for lower back pain. If you suffer from snoring or sleep apnea, sleeping on your back may aggravate these conditions as well. Women should avoid this position during late pregnancy.

There are health benefits to sleeping on your back, too. Your head, neck, and spine are in a neutral position so you’re less likely to experience neck pain. Sleeping on your back with your head slightly elevated with a small pillow is considered the best sleeping position for heartburn.

The Correct Sleeping Posture For Side Sleepers

Help Your Kids Sleep Better with Sleep Zzz Pillow | CloudMom

Sleeping on the side is the most popular sleeping position. In fact, 74% of people sleep this way! If youre a side sleeper yourself, check if youve got the right mattress. Side sleepers need a softer mattress because their hips and shoulders directly hit potentially painful pressure points: hips and shoulders.

To make sure that you are sleeping comfortably, heres how you should position your body:

  • Making sure the pillow under your head is thick enough to bring your neck to the same level as your spine.

  • Placing a firm pillow between your knees and bending your legs to support your lower back, as shown. Make sure that the pillow extends all the way from your knees to your ankles, so that your knees and ankles are in line with each other.

  • Your hip bones should be stacked directly on top of each other so that your spine remains in a neutral position. Think of your hip bones as headlights that should be pointed forward.

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    Support Your Head And Neck

    When you sleep on your back, your hip to knee area, lower back, and neck are what need the most support. Some people like to sleep with several pillows supporting their head and neck, however, its important that your head is not over-elevated. Your neck should be in a neutral position that supports normal cervical curvature. If your pillow is too high, you will lose the normal curvature of your spine. If your pillow is too low, it will negatively exacerbate your curvature. You want a pillow that is going to support your head and keep it in place. Wedge pillows and memory foam pillows are great for head elevation and neck support while sleeping on your back. You can also use a hand towel to support your neck. Just grab a towel and fold it into thirds. Then, pleat the bottom and place the pleated end at the base of your neck. This will fill in that space between your neck and the mattress to give it the support it needs.

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