Does Pillow Affect sleep Quality ?

by Véronique Raymond

Does pillow affect sleep? There is nothing better than coming home to a soft, inviting bed piled high with fluffy pillows after a long and stressful day. Pillows, on the other hand, provide us with an unrivaled level of comfort, but they may also be causing significant harm to our bodies. A bad pillow, like an old mattress, can have a detrimental influence on your sleep and the health of your spinal structure and organs. Continue reading to learn how a poor pillow might be the source of your sleeping difficulties.

Yes, pillows and mattresses can affect sleep quality. Pillow supports and keeps the head in a proper position and keeps the neck and back in the right position. So, pillows are essential part of our life.

Interrupted Sleep

A person’s sleeping schedule may be upset if his or her pillow is constantly being adjusted. Frequent tossing and turning make it more difficult for your brain to unwind, resulting in increased tiredness the next morning. Bending your pillow in half might help. If it does not return to its original form after being bent in half, it’s time for a new one.

Sleep Apnea

Sleeping apnea, which is characterized by abnormal respiration while sleeping, affects one in four people. This illness limits the body’s supply of oxygen, resulting in poor sleep and serious health issues.

While a visit to the doctor is necessary to cure this problem, the proper pillow can assist. It aligns you while you sleep so that your breathing is easier and it’s simpler to snooze with a continuous positive airway pressure machine (a typical type of therapy).


Pillows are a simple invention, yet they have a significant impact on our general well-being. Sleeping with the incorrect pillow puts your head, neck, and back support at risk. A flat or fluffy pillow will put your spine out of alignment and cause severe neck and back discomfort.


Insomnia can be caused by a variety of factors, including the wrong pillow. Even while you sleep, your body is working to correct poor spinal alignment, which can be caused by a number of things.

Poor posture can prevent the body from fully relaxing, which interrupts the healing and rejuvenation that should happen during normal healthy sleep. In fact, poor alignment might even prevent sleepers from reaching the deeper levels of rapid eye movement (REM) sleep, which may lead to irritability and emotional distress in daily life.


If you’ve lately been experiencing allergy flare-ups and can’t seem to find the source, consider changing your pillow. Dust mites accumulate on pillows over time, which is a common cause of asthma attacks. Buying a new pillow guarantees internal cleanliness.

Best Pillow Criteria

does pillow affect sleep

A Good Pillow Is Intended To Keep Your Spine In Good Alignment

The human neck curves forward slightly (to support the weight of the head when standing upright) while in a resting posture, and it’s critical to keep it that way. If the pillow is too tall while the neck is bent abnormally to the side or forward, sleeping sideways or on the back, resulting in strain on the muscles of the back of the neck and shoulders. Sleeping on your side will place pressure on your airway and, when combined with the weight of a lot of pillows piled one onto another, can cause it to narrow. This might lead to restricted breathing and snoring. If the height of the pillow is too low, the neck muscles may also be overstretched.

The pillow’s height should be set at 4 to 6 inches based on the body’s measurements and personal taste. It should also properly support the head and neck (and shoulders when lying on the back).

A Pillow Should Be Adjustable

To allow the user to sleep comfortably in any position, it is important that the pillow may be adjusted to suit his or her particular form and curves as well as sleeping posture. A pillow should conform to one’s unique form and relieve any pressure points.

A Pillow Must Feel Comfortable

A person’s preference is a major component of what makes a good pillow. If the pillow feels pleasant, it will assist one to relax, get a good night’s sleep, and feel refreshed in the morning. The surface of the pillow, on the other hand, may provide a sense of comfort to some users. Some individuals like a smooth, cool feeling (such as cotton), while others prefer warmth (such as flannel).

Pillows For Each Sleep Position.

The sleeping posture will determine whether or not a regular mattress top cushion can be utilized to provide the required support.

  • Using a pillow while sleeping on the back: A pillow should support the natural curvature of the cervical spine while providing adequate support under the head, neck, and shoulders when resting on the back. On the back, the height of the pillow should be lower than it is when sleeping on either side. A cushion or two beneath the knees further relieves any back strain and is the kindest position on the back.
  • Using a pillow while sleeping on the side: When resting on one’s side, a pillow should support the head and neck in such a manner that the spine continues to form a natural horizontal line. The weight of the body should be equally dispersed to avoid unnatural bending or tensioning. Some people like to put a little cushion or rolled-up towel beneath their waist while reclining on the side for additional support.
  • Using a pillow while sleeping on the stomach: If sleeping or resting on the stomach is preferred, the pillow should be flat or the head should rest directly on the mattress so that the head and neck aren’t twisted unnaturally to one side. It’s usually preferable to use another flat cushion under the stomach to assist the spine to maintain its natural position in this posture.

Health Benefits Of Using a Pillow

does pillow affect sleep

When it comes to figuring out how to sleep better, finding the perfect pillow may be a game-changer. You’ll not only feel more refreshed, but you’ll also get significant health advantages.

Sleep deprivation has important health consequences. It can have an impact on your mood, reasoning abilities, and hunger. Sleep deprivation also raises the danger of falls, diabetes, high blood pressure, obesity, and heart disease.

While you sleep, your body is healing on a cellular level. The body can’t finish significant muscle growth, tissue regeneration, and mental recovery processes if it does not get adequate rest. Furthermore, the greatest sleeping pillow may even assist alleviate issues such as heartburn and dizziness by allowing for better rest.

Your pillow will assist you to align your spine and provide the rest you require every night. Your mattress, along with your pillow, should be considered an investment in your long-term health and wellness. You should replace your pillow every two to three years so you can continue to get high-quality sleep and benefit from the advantages that come with it.


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