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.
Adjustable beds, including specialized mattresses,4 can lift the head above the body during sleep. The degree of the angle may vary, but most people who need this will benefit from raising the head by 20 to 30 degrees.
If you sleep on your back a majority of the time, you're better off buying a pillow with a low profile. This ensures your neck doesn't get bent at a bad angle. However, if you sleep mostly on your side, you'll require a medium or even large profile pillow.
Based on the body's measurements and personal preference, the pillow should maintain a height of 4 to 6 inches, properly supporting the head and neck (and shoulders when lying on back).
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.
Elevating the head and legs during sleep comes with several benefits. If you experience sleep apnea, snoring, acid reflux, lower back pain, or poor circulation, a wedge pillow is a great way to improve your sleeping posture and get better quality sleep.
A pillow that's too high can put your neck into a position that causes muscle strain on your back, neck, and shoulders. Choose a pillow that will keep the neck aligned with the chest and lower back. Your pillow should be adjustable to allow you to sleep in different positions.
Still pay attention to the pillow under your head. It should only be thick enough to create a straight line from your head and neck down through your spine. Your shoulders should not be on the pillow.
Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.
Keep both your head and neck straight, in a neutral position, avoiding any twists and bends in your spine. Use malleable pillows that are capable of conforming to your neck and spine as you change positions throughout the night.
Your cervical spine should be resting parallel to the mattress and your head gently cradled in a relaxed position. To achieve your best supine sleep positioning, look for: Firm pillows that hold a contour to your shape, like memory foam or hybrid pillows.
"And so, all in all, sleeping on the side — perhaps with their head slightly elevated as long as that's comfortable — is a good way to sleep," says Dr. Krahn.
By elevating your legs as you sleep, you can reduce the discomfort and pain this may bring, as well as reduce the swelling. It can also soothe any muscle tension you may have by removing pressure. If you're on your feet a lot during the day, it's a good way to relieve tension while you're sleeping.
Excessive pillows can elevate the head and neck too much, which can also lead to neck pain.
As a result, side sleeping is the best way to sleep for your brain. According to research, the brain's glymphatic system is almost completely dormant during the day and most active while you sleep. While a person sleeps, the canals that form their brain's glymphatic system increase by around 60%.
Research reveals more women prefer to sleep on the left side of the bed than the right - and the reason why is super cute.
Sleeping with your head pointing North can also disrupt your blood circulation and lead to disturbed sleep. In order to prevent such a scenario, it is better to avoid sleeping with your head facing North.
How to choose and use the best pillow. 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.
What is the best sleeping position for neck pain? Two sleeping positions are easiest on the neck: on your side or on your back. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head.
Lying on your back with your limbs splayed out, otherwise known as the 'shooting star' position can also relieve anxiety. By outstretching your arms and legs, you're opening your body and increasing blood flow, allowing for a sound sleep.
How to follow the 2:2:1 rule: Start by placing the two oversize pillows on an angle against each armrest. Next, grab the two slightly smaller pillows and nestle them into the inner corners of the oversizeones. Finally, place the one unique “centerpiece” pillow right in the middle. That's it!
Although inclined bed therapy may be beneficial for those with certain health conditions, a person should never use it for their infant. Research has shown that inclined sleep products increase the risk of suffocation.
Sleeping like a starfish
If you sleep on your back with your hands above your head, you're bound to have shoulder pain. This position puts pressure on the nerves in your upper back and might leave you with numbness and tingling in your arms and hands.