Do you have trouble falling asleep at night? Maybe you have back pain, or perhaps you often wake up with a stiff neck. Regardless of your particular issue, one of the things you can do to promote better sleep is shop for a better pillow. The right pillow for you will depend on the specific sleep-related issues you're experiencing. Here's a closer look.
Upper Back Pain
If you often wake up to find your upper back feeling tight or sore, then you want to look for a pillow that is a bit wider. This way, you can adjust it so that it supports the very top of your shoulders as well as your neck and head. This will keep your spine aligned through your neck and upper back, helping to alleviate pain. Make sure the pillow you choose has easily adjustable filling so you can flatten it out or fluff it up based on your body shape. It's important to keep the pillow level from front to back.
Whether you're going through menopause or just tend to be warm at night, there's nothing worse than waking up with your head and neck drenched in sweat. If overheating is an issue, look for a pillow stuffed with synthetic filling. It tends to circulate air better than natural down. Also, make sure the material covering the pillow is very smooth and possible moisture-wicking.
There are a lot of pillows designed specifically for neck pain and stiffness. Some have a built-in indent in the center along with a separate little tab to support the neck. You can also opt for a simpler contoured pillow. The built-up sides on the contoured pillow help keep your head straight. Without them, your head may flop to the side as you sleep, making your neck sore.
Migraines or Headaches
Migraines and stiff necks are often closely related. So, a pillow made for neck stiffness will often do a good job of keeping migraines and headaches at bay. However, if your headaches are due to sinus pressure, you may want to sleep on your side rather than on your back. In this case, you should look for a pillow that is quite soft and easy to mold. Adjust it so that it offers just as much padding under your neck as under your head.
Sometimes it can take a little time to find the right pillow to treat your problems. Don't be afraid to experiment with a few until you find one you like.