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.
Side Sleepers – If you sleep on your side, you can expect sweet dreams when using a medium-density pillow between five and seven inches in height. These are considered mid or high loft pillows. Side sleepers require the highest pillows to maintain a neutral spine.
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.
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.
If you're a side sleeper your pillow needs to fill in the space between that shoulder, to the curve of your neck and all the way to the top of your head.
Your shoulders should not be on the pillow. Not So Great: On your side, with your legs curled up towards the chest. This does not provide spine alignment for the shoulders and neck. It also does not evenly distribute weight throughout your body and can lead you to waking up in the morning with back pain.
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.
To get the best benefits of sleeping with the head elevated, experts suggest you should aim to sleep with your head raised about six to nine inches above your heart.
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.
Put a firm pillow between your knees so that your upper thigh is elevated enough to keep your hip neutral. If you're using a thin pillow, or if you like to sleep with your top leg slightly in front, you may want to use two pillows.
Side sleepers should use the head and feet raised position to keep their spine in alignment. Back sleepers can sleep in any base position. If you're using an adjustable bed to relieve back pain, use the head and feet raised or zero gravity position.
Side sleepers generally need thicker pillows to fill the space beneath their head and neck. Pillows that are too thin do not provide enough cushioning, while excessively thick pillows can interfere with spinal alignment and lead to more pressure points.
Better sleep posture can help. As the University of Rochester explains, for side sleepers, placing a pillow between your legs can help you keep your body naturally aligned and stay kind to your spine each night.
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.
Measure your sofa's BACK HEIGHT and SEATING DEPTH
To determine the best depth of the pillow, leave at least 16″~17″ of depth for comfortable seating. For the height, it's a good idea not to let the larger pillows surpass the sofa's back height.
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.
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.
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.
When lying on your side, a pillow should support the head and neck so that your spine maintains a straight and natural horizontal line. A thicker pillow is usually needed for sleeping on your side than sleeping on your back.
Your head should be level when it's on the pillow. Your ears should be in a parallel line with your shoulders. The pillow should not be so thick that your chin is tucked into your chest. Or the opposite, it should not be so flat that your chin is elevated in the air.
Other Ways to Support the Neck and Spine
For side sleepers, it is recommended that people sleep with one pillow under their head and one pillow in between their knees. Back sleepers may want to place a pillow under their knees.