For a long time, while growing up, I slept without pillows because every time I did, I woke with neck pain and everyone around me thought that it was strange sleeping without pillows. It wasn’t very comfortable but it was way better than waking up with pains all the time.
This “no pillow habit” went on for years until I found the best pillow for my sleeping position and since then, I’ve never had to deal with neck pains.
What’s the essence of sleeping with a pillow anyway? Pillows are important because they help keep the neck and spine aligned while you sleep. The neck and spine must remain in a neutral position if not sleep may be disrupted at night and you wake up feeling distressed from sleep deprivation or you are likely to wake up with neck pain.
Are you aware of your sleeping position or are you the type who sleeps and wakes upside down on a different part of the bed?
Let’s talk about the popular ‘normal’ sleeping positions for a bit as well as the kind of pillows you should be using.
Types of sleeping positions
- Side sleepers: I am a side sleeper, well, most of the time. This seems to be a very comfortable sleeping position if you can get your head and neck in a neutral position. So as I said before, I stopped using pillows because of the neck pain that came afterwards and that’s because I used to use the regular thick sleeping pillow. What this regular pillow does for side sleepers is that it leaves your neck without support. So your entire body is lying comfortably and your head as well, some people even double the pillow which is far worse. The more elevation your head has, the more strain you put on your neck that’s why you wake up with pains. What I now figured out was that smaller pillows in a cylinder or slim rectangle shape were working for me. I can use those cylinder throw pillows alone or use them alongside the regular pillows. If you are a side sleeper like me, buy a cylinder shape sleeping pillow online or request a bespoke design and place it between your shoulder and head while sleeping, it’s ok to thank me when you wake up without any neck pains.
- Back sleepers: this doesn’t appear to be so comfortable because you are likely to not only have neck pains but also lower back pain. You are wondering why back sleepers may have back pain? It’s because the human spine is designed to stay an S shape form, sleeping on the back does not properly encourage the form and doesn’t give that required lumbar support. The best pillow for a back sleeper is an ergonomic sleeping pillow, this pillow is different from your regular pillow. Some ergonomic pillows have a slope shape design, some others have a depression to support the neck and the head. If you can’t find an ergonomic pillow, simply use a cylinder shape pillow to support your neck and have a great snooze. A travel pillow can also be handy when you take long journeys as well as when you are sleeping at home.
- Stomach sleepers: I could fall into this group once in a while. Stomach sleepers tend to find it easy to fall asleep on anything, using regular sleeping pillows without extra support works just fine for them. Sleeping on the back may also put some strain on your lumbar, hence the need for a very soft fibre pillow. if you are a stomach sleeper and have experienced neck pain in the morning, try using a small pillow to support your neck as well or simply fold a towel and place it beside the pillow in your pillowcase, it will give the sloppy shape and support that you need.
Other things that promote better sleep include:
- Avoid using high and hard pillows: if your pillow is too thick it places your neck in an awkward uncomfortable position and puts unnecessary tension on your neck, this is especially for the back sleepers.
- If you are a back sleeper, it is also advisable that you get some lower body elevation to get the stress off your back and put a pillow beneath your knees.
- No matter what sleeping position you take, ensure that your neck is in a neutral position and not tilted upward or down.
- Also, sleep on a comfortable mattress. It may be hard or soft just ensure you are comfortable on any surface.