1.You have a sore/stiff neck (especially in the mornings)
According to Dr. Lawrence Woods, The Spinery, "Your pillow can cause neck stiffness if it is unsupportive, has poor responsiveness, or creates pressure points. Poor quality pillows prevent you from sleeping in neutral alignment, causing muscle tension and neck pain." Moreover, a pillow that isn't supportive does not allow your neck muscles to relax and recuperate during sleep, which is especially needed for those who have neck pain originating from something else such as an injury or improper posture during the day (ie. hunched over a computer or device.)
2. You have frequent headaches
A good supportive pillow allows your neck to completely relax. Using the wrong pillow can cause your neck to be strained throughout the night which can result in tension headaches. According to Dr. Michael Breus, The Sleep Doctor, "If your morning headaches occur along with neck, shoulder, or upper back pain, you may need to use a higher or lower pillow."
3. You snore
According to WebMD "During sleep, your airways relax and narrow, and your tongue falls backward. As you breathe, the walls of your throat vibrate, causing the sound of snoring." When the head and neck are properly aligned, it can help to open the airways, reducing or even eliminating snoring. Snoring can also be due to a condition called sleep apnea. If this is the suspected cause of snoring, then seeking medical advice for help.
4. You have restless sleep
Moving around during sleep happens to everyone once in awhile, but if you find yourself tossing and turning most nights, then it could indicate that you are just not able to find a comfortable position, and your pillow could be the reason why. If your pillow is too high or too low, it can cause discomfort in the neck area which can in turn cause your muscles to tense up and make it hard to fall asleep. Again, what you want to look for is to keep your body in a relaxed neutral position during sleep.
5. You sleep better away from home
If you sleep better when you're away from home, then this is a sure sign that something needs to change with your sleep environment at home, and it could be your mattress and your pillow. It's a good idea to take note of what kind of mattress and pillow you were sleeping on so you can find something similar when you get back home to ensure restful, rejuvenating sleep every night.
2022. The Best Pillows for Snoring: 7 Options. MedicalNewsToday. https://www.medicalnewstoday.com/articles/7-best-pillows-for-snoring#causes-of-snoring
2022. Is Your Pillow Causing Neck Stiffness?. The Spinery. https://thespinery.com/blog/is-your-pillow-causing-neck-stiffness/
2022. Reasons You Wake Up With a Headache. The Sleep Doctor. https://thesleepdoctor.com/physical-health/waking-up-with-headaches/
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