How does pillow affect sleep

The trapezius muscles perform a variety of actions, including acting as a platform for elevating the skull, so it is very important that they relax completely during sleep. If the shoulder is placed slightly forward on the mattress, in front of the sleeper, assuming the mattress can accommodate this position, the risk of applying pressure on the trapezius muscles and forcing the scapula shoulder blade towards the spine is reduced.

In contrast, when positioned in the 90 degree position, sleepers may wake up with neck and upper arm pain and altered sensation to the little and ring fingers. If a pillow applies excessive pressure to the neck in the back sleeping position, particularly the C2, C3, vertebrae, then treatment that has been provided will almost always be compromised.

Pressure can irritate the nerve sheaths, sensitive muscles, and facet joints in the neck. Equally, if the joints are not resting easy, the inflammatory process may be sustained and any recovery will be much more difficult.

The nerve pathway at this site travels down the arm, and causes either upper arm pain or pins and needles in the little and ring fingers or both, especially if there is already a problem in this area. Shoulder problems are also often caused by referred pain from the neck. Therefore, stabilizing the neck during sleep is of paramount importance! Supporting research can be found in: Waking cervical pain and stiffness, headache, scapular or arm pain: Gender and age effects. At Queen West Physio, we suggest you consider trying one of our pillows.

The human neck curves slightly forward to sustain the weight of the head when upright , and it is very important to maintain this curve when in a resting position. 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.

This type of position may also cause narrowing of the air pipe, resulting in obstructed breathing, and sometimes snoring, which can hinder sleep. Conversely, if the height of the pillow is too low, the neck muscles can also be strained.

A large part of what makes a good pillow is personal preference. Often selection of which type of pillow will work best depends on one's sleeping position. Pillows for each type of sleep position are profiled on the next page. Mattress Guidelines for Sleep Comfort. Chronic Pain and Insomnia: Breaking the Cycle. You are here Wellness Sleep. Pillow Support and Comfort share pin it Newsletters.

By John Schubbe, DC. Peer Reviewed. But did you know that while alcohol can certainly make it easier to fall asleep, you might actually be sabotaging your efforts? You might think that lack of sleep only affects your mood, focus, and productivity.

But the truth is that inadequate sleep can lead to harmful physiological changes and chronic health conditions. Sometimes the symptoms of sleep apnea are so subtle they escape your notice.

Learn the early warning signs of this potentially dangerous condition that affects your sleep so you can prevent serious complications. Struggles to get to the clinic? Trying to reduce your exposure to COVID, as well as other contagious illnesses, and still need to see your doctor? Telehealth is safe and easy — receive quality care from anywhere.

Sleep apnea is a sleep disorder which is characterized by hypopnea. How do you feel about our website? Great Indifferent. You Might Also Enjoy Telehealth: The Advantages of Telemedicine Struggles to get to the clinic? A medium loft pillow usually provides the right level of elevation when sleeping on your back. Spending prolonged periods in the same position during sleep can place stress on certain parts of the body, such as the back and neck.

Pillows are designed to minimize this stress by supporting the head at a comfortable level, helping take pressure off the cervical area and straighten out the spine. However, in some cases, a pillow may have the opposite effect. Many stomach sleepers experience neck and back pain relief from not using a pillow, as the mattress provides a flat surface that helps promote spinal alignment when lying face-down.

More rarely, back sleepers using a plusher mattress may find that the mattress already allows the body to settle into a comfortable position, with the head and neck sitting higher than the weight-bearing midsection. In this case, adding a pillow may tilt the head too far upwards, adding stress to the neck and the upper back. Research is still in the early stages, but some studies suggest that there is a relationship between pillows and wrinkle formation. A pillow that presses directly on your face may cause more skin impressions than lying on a bare mattress, which is less likely to conform as closely.

Of course, sleeping on your back is the most effective way to prevent wrinkles, since your face comes into minimal contact with a pillow or mattress. If you do use a pillow, frequently washing the pillowcase may help reduce acne. There are also theories that pillows may be damaging to hair. Supporters of these theories reason that cotton pillowcases, in particular, create more friction and absorb oils that are meant to protect the hair. This might be more relevant for people who move frequently in their sleep.

So far, there is no research to support the correlation between pillows and hair health. However, if you believe your pillow might be contributing to dry, frizzy hair or knots, switching to a smoother silk pillowcase may help alleviate these symptoms without the need to change your sleeping style. Clinical studies are lacking when it comes to the advantages and disadvantages of sleeping without a pillow, but there may be some drawbacks to consider before discarding your pillow.

Pillows may be helpful for people with conditions such as heartburn or obstructive sleep apnea. They also help many sleepers maintain a healthier sleep posture and reduce back and neck pain. For most sleepers, omitting the pillow is likely to have detrimental effects on sleep posture.

When a back sleeper lies on a flat surface, the head and neck may fall into a downward tilt, leading to pressure in the neck. Similarly, a side sleeper not using a pillow can overextend their neck, which makes maintaining neutral spine alignment nearly impossible.

The exception is stomach sleepers, for whom sleeping with a very thin pillow or none at all can level the head and neck with the rest of the spine, helping to reduce pain and tension. Without a pillow to support the head, side and back sleepers may experience stiffness or soreness in the lumbar or cervical spine.

Referred neck pain from not using a pillow may also contribute to tension headaches. Turning your head to the side can create muscle stiffness with or without a pillow. The thought of suddenly sleeping on a flat surface may seem intimidating, but there are ways to wean yourself off of a pillow to make adjusting easier:. It may be the case that choosing another style of pillow is a better solution for you than going with no pillow at all.

If your pillow is more than a few years old, replacing it with a newer model may bring back the support you need.