Aligning Pillow Height with Sleep Position and Body Size If 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.
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 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.
The wrong pillow height will not only affect your sleep quality but can also cause you to have an improper spine alignment. This can lead to a crick in your neck, sleep apnea, or a cervical spine injury. On the other hand, proper alignment can help to alleviate aches and pain in the neck, shoulders, and back.
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.
For adult side sleepers, the recommended pillow height is between 5 inches and 7 inches. Back sleepers need a pillow that doesn't push their head too far forward, causing strain on the neck. A pillow height between 4 inches and 5 inches is ideal for adult back sleepers.
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.
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.
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.
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.
Pay Attention to Pillow Height
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.
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.
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.
Your Pillow Is Too Thick And Firm
If your pillow is forcefully bending your neck toward your chest while sleeping on your back, or to one side when sleeping in the fetal position, it could be that your pillow is too thick.
The best sleeping positions for the neck are on your back or your side. The back in particular is recommended; just make sure to use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head.
Your head position should be only slightly raised so that it's at a similar angle as when you're standing. Using a cervical pillow or a memory foam pillow can help support your head or neck. If you regularly snore or deal with sleep apnea, you may want to try sleeping on your side instead of your back.
Potential benefits of sleeping on the floor include a cooler sleep temperature, relief from back pain, and better posture.
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.
Improper Support. If your pillow offers improper support you might wake up with a tension headache. A pillow that does not hold your head and neck in a neutral alignment with your spine can lead to neck pain and headaches.
Do not sleep with your arm under your head! This creates direct pressure and, therefore, pain. Normally, if you find yourself sleeping like this, it is because your pillows are too low. Pillows and correct positions can reduce the pain from shoulder problems when sleeping.
While research is limited, anecdotal reports show that sleeping without a pillow can help reduce neck and back pain for some sleepers. Stomach sleepers are generally best suited for going pillowless, because the lower angle of the neck encourages better spinal alignment in this position.
If you sleep on your back, place a pillow under your knees to help maintain the normal curve of your lower back. You might try a small, rolled towel under the small of your back for additional support. Support your neck with a pillow.
Depending on your sleeping position, additional pillows can help keep your spine in the proper position. The pillow for your head should support the natural curve of your neck and be comfortable. A pillow that's too high can put your neck into a position that causes muscle strain on your back, neck, and shoulders.
Elevating your head in bed prevents airway collapse, which reduces the frequency and intensity of sleep apnea. Additionally, it reduces snoring and can help you breathe if you are congested with the common cold. Elevating your upper body can also relieve back pain by eliminating pressure points.
The recommended sleeping direction per vastu shastra is that you lie down with your head pointed southward. A north-to-south body position is considered the worst direction.