There are many factors that affect sleep- caffeine intake, stress, sleep apnea, bedding, mattress, pillows, and room temperature all play a critical role in supporting longer and quality sleep. Here we take an in-depth look at pillow features designed for relieving pain and improving sleep quality, plus what to look for when buying the best pillow for your neck pain.
Keeping your neck in neutral alignment can help reduce pain and improve sleep quality. Sleep deprivation is responsible for an increased risk of mental and emotional health issues.
It’s important to note that it can take up to two weeks to adjust to a new pillow. If you experience discomfort, it’s recommended to alternate sleep between your new and old pillows during the transition. When shopping for the best pillow for neck pain, you’ll want to evaluate your sleeping position and preferences regarding pillow shape, height, and temperature regulation- a pillow’s material, allergen specifications, and laundering options should also be considered.
Cervical Support
A pillow designed with cervical support should maintain a position that promotes natural spinal alignment. Choose a pillow that is firm enough to fill the space between your head and neck. The amount of cervical support that’s right for you depends largely on your size and weight, but your sleep position also plays a role. A 300-pound back-sleeper needs firmer cervical support than a 120-pound side-sleeper. The practice of properly supporting your cervical spine region during sleep can help reduce neck pain, along with headaches, muscle tension, and lower back pain.
Spine Alignment
Choosing a pillow that supports proper spine alignment during sleep is critical in reducing neck pain. Spine alignment also influences the quality of sleep you get each night. Alignment is important because when your spine rests in its neutral position while you sleep, all associated muscle and ligament groups rest as well, rejuvenating your entire body.
Cooling
Sleeping warm often causes restlessness and can be a major deterrent to deep, quality sleep. Cooling pillows offer relief if you struggle to sleep during the summer months or if you’re simply a hot-natured sleeper. There are a variety of pillow materials available to help keep you cool: feathers, organic wool, memory foam, and gel.
Memory foam pillows cool by allowing air movement through ventilation holes and channels. Gel materials are great at repelling heat.
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