The notch above the sternum is called the suprasternal notch. These two areas should be level when lying on your side. If the philtrum is lying higher than the suprasternal notch then your pillow is too high. If the philtrum is lying lower than the suprasternal notch then your pillow is too low.
If the height of the pillow is too high when sleeping sideways or on the back, the neck is bent abnormally forward or to the side, causing muscle strain on the back of the neck and shoulders.
While most people prefer a pillow height between four to six inches for healthy head and neck support, a bed pillow's height can be as individual as the preference for its materials is.
The firmness of your mattress: The firmer your mattress, the higher your pillow should be. If you have a softer mattress that you tend to sink into, a medium or low loft pillow should do the trick.
If neck pain is your problem, a flatter pillow may be the better option. In one study, higher pillows created more cranio-cervical pressure (that's at the spot where the head and neck join) and a greater cervical angle, meaning your head isn't lined up with your spine.
Some back sleepers find that placing a thin pillow below their knees or lower back can help ease pressure on the lumbar spine. Stomach sleepers who aren't prepared to sleep pillowless may find that a soft, low-loft pillow design can facilitate healthy alignment.
If your pillow is too high, it will push your head upwards. If it's too low, your head will drop down towards the floor. Either of these can contribute to pain.
If you are relaxed and your shoulders are perpendicular to the bed then the pillow is the correct height. If your upper shoulder is rolling forward towards the bed, then the pillow is too low. Conversely, if your upper shoulder is rolling backwards then the pillow height is too high for you.
High profile pillows have a loft of approximately 5-7 inches. This height is great for side sleepers, filling the space between your neck and shoulders which gives you improved support. A high profile pillow can also help reduce shoulder pressure, while keeping your head up while sleeping on the side.
Your head and neck should lie comfortably on the pillow to ensure that the spine is elongated. Like the back sleep position, your shoulders should fall just beneath the pillow and rest comfortably on the surface of the bed.
Raising the head during sleep prevents collapse of the airway, and this may diminish the risk of snoring and the problems associated with sleep apnea. If positioned properly, it may also be possible to relieve pain.
Because your head functions like a north pole, sleeping with your body in a north-facing position is considered a worst-case scenario, according to vastu shastra. It creates tension that may lead to headaches and other health problems.
Avoid using too high or stiff a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness. If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head.
An appropriate pillow height can provide adequate support for the head and neck to reduce the stress in the cervical spine and relax the muscles of the neck and shoulder, thereby relieving pain and improving sleep quality.
A pillow that's too high or too low can cause pressure to build up as the neck tries to compensate for the lack of support.
noted that increased cervical region height can inhibit the in-flow of air by hindering the process of securing the airway. Ultimately, the height of the pillow is a major factor influencing lung capacity.
Pillows that are too high can cause the head and neck to round forward adding tension to the suboccipital neck muscles. Too much tension in these muscles may result in you waking up with a headache or developing a headache in the morning once you've gotten out of bed.
The rule of thumb for a proper pillow is that it should keep your neck parallel to the mattress, rather than bent down or up. “The most common mistake people make is choosing a pillow that bends your neck forward or to one side,” Dr. Bang says.
Relieve nerve pain
Adding a pillow under your pelvis can take some of the pressure off your spine and nerves and alleviate that nerve pain you may be feeling. The Cleveland Clinic also suggests a body pillow if you're a stomach sleeper, as this puts you in a more neutral position.
Down, down-alternative, and polyester are great materials for this, as they're extra soft and can easily compress under pressure. Under the Knees – Keeping a lofty pillow under your knees can relieve lower back pain and improve circulation throughout your entire body.
In a word, a "smooshable" pillow. "You want a soft pillow that you can 'smoosh' up to get under your neck," says Dr. Pearson. "That same pillow can be 'smooshed up to support your ear while on your side when you turn over.
Situating a pillow between your lower half helps keep the knees aligned on top of one another, which in turn keeps your hip and pelvic area aligned. It can also reduce stress on the hips: A firm pillow between the knees can prevent the upper leg from pulling the spine out of alignment.
If your pillow is too flat, the pressure on your neck muscles is not evenly distributed, which means you'll wake up feeling stiff or in full-blown pain. Finding the right pillow for your needs is an essential part of getting a good night's sleep.
Putting a pillow between your legs keeps your pelvis neutral and prevents your spine from rotating during the night. Maintaining good alignment can relieve some of the stress from the tissues in your back and may potentially reduce pain caused by a herniated disc or sciatica.
“A firmer pillow will keep its shape better throughout the night and provides more support, which can be helpful for side sleepers,” says Dr. Lin. A firm pillow is also a good choice for people with severe neck pain, because it can keep the head and neck in place throughout the night.