If you’ve changed your pillow but still aren’t finding relief, you can also try these tips: Other tips to help neck pain after switching your pillow This is because these materials provide neck support, which can improve sleep quality. A 2020 study discovered that latex and memory foam are the best pillow materials for neck pain. Pillows can be made from a range of materials, including latex, polyester, cotton, and more. Cervical or ergonomic pillows are designed to provide support specifically for the neck and head, for instance. You might also want to look for a pillow made of supportive foam or latex rather than down or down alternative. ![]() Essentially, you want a pillow that will keep your spine in alignment without putting too much pressure on your neck. Stomach sleepers, for example, should opt for a pillow with a lower loft. The right amount of loft depends a lot on your preferred sleeping position. In the pillow world, height is usually described as loft. If neck pain keeps you up at night, you might want to consider swapping your pillow for one that’s the right height. How to choose a pillow if you have neck pain Drying on high heat will help kill dust mites. This is especially true if you have allergies or asthma. Regardless, it’s a good idea to wash your pillow every 6 months, following the manufacturer’s instructions. A good indicator that it’s time for replacement is if you’re experiencing new pain or if the filling is no longer distributed evenly. If you’re choosing a memory foam pillow, you may be able to get away with changing it less often. Over time, the filling can compress and not provide enough support. Change it upĪ general best practice is to change your pillow every 1 to 2 years, especially if you’re using one made from feathers. The type of fill you choose is up to personal preference and it may take some time to find the fill that feels best for you. There are several types of pillow fill, ranging from latex to polyester to feather. Pillows that are too stiff or too full may strain your neck by keeping it flexed throughout the night, resulting in pain.Įase your neck pain by using a supportive pillow, trying physical therapy or osteopathic manipulative treatment (OMT), and participating in regular exercise that includes strengthening exercises for the neck and upper quadrant. You spend about one-third of your life sleeping. How pillows impact neck pain during sleep Researchers concluded this association is partially confounded by genetic factors. Chronic neck pain was significantly associated with poor sleep quality. Researchers assessed their sleep quality and chronic neck pain. Researchers in a 2020 study that evaluated teens found that neck pain was linked to poor sleep quality in this age group.Īnother 2020 study involved 2,328 individual twins. You might toss and turn all night to find a comfortable sleeping position. It’s difficult to sleep when you’re experiencing any kind of pain, including chronic neck pain. While periodic discomfort in your neck isn’t typically something to worry about, it’s important to seek medical care if your symptoms don’t go away within a week or escalate to other areas of your body. ![]() In other cases, it can occur as a result of an accident. Sometimes, a chronic health condition, such as fibromyalgia, causes neck pain. Neck pain can involve discomfort in the muscles, bones, nerves, joints, and discs between the bones. Neck pain and its relation to sleep quality Pillows can range anywhere from $35 to $100 or more, so you’ll want to weigh your options carefully. For that reason, experts recommend choosing a pillow that helps support the neck and its natural curve. Your sleeping position and pillow may play a role in continuing pain. Pain following injury may resolve in a few days or weeks, but some people may have chronic issues. While it tends to have the most impact in middle age, neck pain can affect anyone. Best pillow for breathability: Layla Kapok Pillow | Skip to reviewĭo you wake up each morning with pain in your neck? You’re not alone: Neck pain is a very common condition that can lead to considerable pain and even disability. ![]()
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