Having a good night’s sleep is usually supposed to mean you’ll wake feeling well-rested. If you’re sleeping on the wrong pillow, though, that may not be the case. For some people, not having the right pillow for their needs can lead to unexplained headaches that derail the rest of their day. Fortunately, this issue is easy to identify and fix when you know what you’re looking for.
Sleeping with a pillow that has the wrong height or loft can disrupt your cervical spine’s alignment. When your spine isn’t properly aligned, you can experience muscle tension, nerve compression, and increased pressure on your neck. Any or all of these issues can lead to a headache when you wake up.
You may experience this if you’re sleeping on your side and the pillow is too flat, or on your back and the pillow is too high. It’s best to choose pillows that can be adjusted to suit your position. You can also have multiple pillows that you can stack or unstack as needed.
Sometimes your pillows can be made of materials such as feathers and synthetic fibers, which can cause sinus congestion and facial pressure that lead to a headache when you wake up. Additionally, pillows can accumulate allergens like dust mites over time. While changing your pillowcases and cleaning your pillows can remove dirt and debris, it’s unlikely to remove dust mites. That’s why it can be imperative to change your pillows regularly.
Hypoallergenic pillows are also made with materials that won’t trigger your allergies and are more resistant to allergens like dust mites.
As noted earlier, using a pillow that doesn’t match your sleep position can be terrible for your neck. This problem can be further compounded when you switch into different positions throughout the night. While you can use a thick pillow when sleeping on your side, doing the same while sleeping on your stomach can be a bad idea. That’s why the best pillows are easily adjustable.
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A sagging, lumpy pillow will offer zero support for your neck, head, and spine. Pillows that are out of shape and no longer fit your body can cause uneven pressure points that result in morning headaches. One quick way to tell if your pillow has lost its shape is to fold it in half. If it doesn’t spring back to its original shape quickly, then it’s not giving you the right support.
If you’re living with a sleep disorder, then the type of pillow you use can make your condition worse. For example, high pillows can obstruct your airways and cause jaw misalignment. This can worsen the symptoms of sleep apnea and snoring. On the other hand, a flat or unsupportive pillow can make teeth grinding worse because there’s no way to stabilize your jaw.
To avoid this, talk to your doctor about the best type of pillow to use for your disorder. Generally, you’ll need something that encourages alignment and an open airway.
Misalignment and pressure aren’t the only factors that can lead to a morning headache. Low humidity, heat, and dehydration can brew an environment that headaches love. Some pillows are made from materials that trap heat and moisture, worsening these issues. If you’ve ever woken up sweaty or with a dry mouth, that can mean your pillow isn’t as breathable as it needs to be.
Having a pillow that is breathable, wicks away moisture, and regulates temperature can help you keep a headache away.
If you’re dealing with stressful situations, the effects may cause tension in your muscles and neck. The right pillow will not only support your neck but will also allow the muscles to relax. If there’s no support, then the tension remains, causing pain and discomfort. Unsupportive pillows can lead to a painful tension headache in the morning. That’s why you should choose pillows that match your support needs.
Although some sleep experts recommend changing your pillows every 18-24 months, there are a few telltale signs that the old ones need to go. If your pillow is starting to lose its shape and doesn’t support your head or neck in the way it’s supposed to, then you should replace it. Pillows that are lumpy or flattened are also unlikely to give you the support you need.
You should also look out for smells that don’t go away. This may be a sign that your pillow isn’t as clean as it needs to be, which can irritate your allergies and affect your overall health. If you wake up with watery eyes, sinus congestion, coughing, and itchy eyes, then that may be a sign that your pillow has accumulated allergens that are affecting you.
According to experts, finding the pillow that matches your needs depends on several factors. These can include your usual sleep positions, health, and body size. You want pillows made from high-quality materials that will retain their shape and support throughout the typical lifetime of a pillow. This material should keep you cool when you’re sleeping. An adjustable pillow also lets you adjust the height and firmness to suit your needs.
Another desirable feature of a good pillow is an ergonomic design that supports the natural curve of your neck and head. This kind of design can be especially helpful for people who are living with chronic neck or back pain.
Finally, finding a pillow with hypoallergenic properties can help you to avoid allergic reactions that trigger persistent headaches. Even if you don’t think you have issues with allergies at the moment, it’s good to consider this option. You can always develop allergies later in life. It’s also fairly common for people not to realize that their allergies are being caused by their bedding.
Depending on your health, it may be a good idea to weigh your options for personalized pillows. A pillow designed to meet your specific needs can provide individualized support to areas such as your back, neck, and spine. While the process can vary, these pillows can be designed using your shoulder length, neck width, and neck height measurements. The manufacturer may also need to know how firm your mattress is and your preferred sleeping positions.
Before taking this step, though, talk to your doctor. They may have additional information about the type of pillow you need that will be helpful to the person designing your pillow.
Morning headaches can be caused by various factors. One issue that most people don’t think about is the state of their pillows. If your pillow is showing signs of wear and tear, it may be causing your headaches. Now is the time to get rid of the old ones and find new pillows that meet your needs.
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