Do you often toss and turn at night and wake up with stiff shoulders and neck? Many people think that insomnia is caused by stress, blue light, or caffeine, but the problem may actually lie in the "pillow height." Choosing the wrong pillow will not only affect sleep quality, but will also put long-term pressure on the cervical spine, causing headaches and snoring.
This article will reveal five secrets about how pillow height affects sleep, helping you find the perfect pillow angle for yourself.
1. Pillow too high: It compresses the neck and traps air.
When a pillow is too high, the head is forced to bend forward, distorting the curve of the cervical spine. This can compress the airway, leading to snoring, shortness of breath, and even neck pain and stiff shoulders.
Recommended approach : Choose a medium-low pillow that conforms to the natural curvature of the cervical spine and matches the width of your shoulders to maintain smooth breathing and reduce pressure.
2. Pillow too low: Rapid blood flow makes it difficult to fall asleep.
A pillow that is too low can cause excessive blood flow to the brain, leading to headaches, increased intracranial pressure, and difficulty relaxing and falling asleep.
Ideal height : Keep your head, neck, and spine in a horizontal straight line, as natural and relaxed as when standing upright.
3. Choose a pillow according to your sleeping position and head shape.
Different sleeping positions require different pillow heights:
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For back sleepers: a medium-high pillow is suitable to support the cervical spine curve.
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For side sleepers: It is recommended to use a higher pillow to keep the head, neck and shoulders level.
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For those who sleep on their stomachs: choose a very low pillow or do not use a pillow at all to avoid neck twisting.
Choosing a pillow shape according to your own habits is the first step to improving sleep.
4. Maintain a cool temperature to promote deeper sleep.
Studies show that maintaining a head and neck temperature of around 32°C is most conducive to entering deep sleep.
Modern designs such as cooling gel and breathable memory foam structures (like the Dr. Dream Gel series) help dissipate heat and cool down, reducing stuffiness and tossing and turning, and helping you fall asleep faster.
5. A good pillow is your nighttime therapist.
A suitable pillow can relax your neck and shoulders, reduce restlessness and snoring, and make you feel more refreshed when you wake up the next day.
Investing in a good pillow is the beginning of investing in health, focus, and immunity.
Conclusion: Find your perfect sleeping position and angle
Stop choosing a pillow based on the idea that "soft is comfortable". Everyone has their own ideal sleeping height. Once you find that "just right" angle, your journey to restful sleep will begin anew.
