Sleeping on a high pillow: what are its advantages, disadvantages, precautions, and who is it suitable for?

Introduction

We need to add the hashtag #HighPillowsAreNotForEveryone. So, is sleeping on a high pillow good or bad? Before you decide on the height of your pillow, in this article we'll take you to understand the impact of choosing a high or low pillow on your body from various angles. Let's see how sleeping on a high pillow affects your health and how to choose the right pillow for you.

list of contents

Introduction

Factors in evaluating the appropriate pillow height Sleeping on a pillow that is too high. How high is it? Disadvantages of sleeping on a pillow that is too high The right pillow height Who is a high pillow suitable for? Plus! More recommendations about pillows

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Factors in evaluating the appropriate pillow height

Evaluating the appropriate pillow height may be an issue that we may need to refer to research. According to the research “(Ergonomic Consideration in Pillow Height Determinants and Evaluation),” the study found that pillow height directly affects the alignment of the cervical spine. Pillows with the appropriate height can provide adequate support for the head and neck, reduce stress on the cervical spine, and relax the muscles in the neck and shoulders, affecting the quality of sleep. If we want to evaluate the height of the pillow, we may need to refer to ergonomic methods. From all the research that we have compiled, the information is as follows:

Important factors in evaluating pillow height  

1. Cervical spine alignment

• A pillow of the proper height helps maintain the natural curvature of the cervical spine. Maintaining proper spinal alignment reduces stress on muscles and ligaments, prevents neck and shoulder pain, and promotes blood circulation in the area.

2. Body proportions

• The height of the pillow should be adjusted to the user's size and body shape. Factors to consider include shoulder width, neck length, and head size. People with broad shoulders or a long neck may need a higher pillow, while those with narrow shoulders or a short neck may need a lower pillow. Taking careful measurements can help you choose the right pillow height (and if you're shopping for a pillow, it's best to choose a store that offers this service).

3. Contact pressure

• Proper pressure distribution between your head, neck, and shoulders on the pillow is an important factor in evaluating pillow height. A pillow of the proper height should distribute pressure evenly, reducing pressure points and preventing pressure sores.

4. Muscle function

• A proper pillow should minimize the amount of muscle strain your neck and shoulders experience. Reducing muscle strain helps prevent muscle aches and strain, resulting in better quality sleep.

Sleeping on a pillow that is too high. How high is it?

The ideal height depends on several personal factors, such as body proportions and sleeping position. Generally, a pillow no higher than 12 cm is recommended. Anything higher may be considered too high for most people. However, larger people or those who sleep on their sides may need a slightly higher pillow. It's best to order a pillow from a reputable, ergonomic shop that can provide personalized advice. After that, experiment with pillows of different heights to find the one that works best for you.

Disadvantages of sleeping on a pillow that is too high

Sleeping with a pillow that's too high has several negative health effects, primarily because it puts your neck and shoulders in an unnatural position, causing pain and muscle tension. Excessive curvature of the cervical spine puts stress on surrounding bones and tissues. It can also lead to headaches, difficulty breathing, and snoring due to constricted airways. Sleeping in an uncomfortable position can disrupt sleep and cause frequent nighttime awakenings. Worryingly, it can also increase your risk of sleep apnea, a condition that can have serious consequences for your overall health.

The right pillow height

It's worth reiterating that choosing the right pillow height for each individual depends on several factors, including sleeping position, body structure, and the softness of the mattress. A pillow with the right height will help keep your spine in the correct position and prevent neck or back pain. Several studies have attempted to reach a conclusion about the ideal pillow height. While there's no clear answer, there are some general guidelines that can be applied.

General advice 

• Generally, the ideal pillow height is no more than 12 cm, depending on your body's physiology. Factors to consider include the alignment of your cervical spine, body proportions, pressure distribution, and muscle function. The firmness of the mattress also affects the choice of pillow height, with soft mattresses requiring thinner pillows than hard mattresses.

For people who sleep on their backs  

• People who sleep on their backs should choose a pillow that is moderately high, around 10-13 cm. The pillow should be high enough to support the curve of the neck and keep the head aligned with the body. Using a pillow that is too high can cause the neck to curve excessively, resulting in neck or shoulder pain. Conversely, a pillow that is too thin can cause the neck to arch excessively.

For side sleepers 

• Side sleepers should use a pillow that is higher than back sleepers. Generally, the ideal height is to fill the space between your ears and shoulders (the pillow should be high enough to keep your spine straight) and keep your head level with your shoulders. A pillow that is firm enough will provide better support for your head than one that is too soft.

For people who sleep on their stomachs  

• Sleeping on your stomach is generally not recommended as it can twist your neck and cause damage to your spine. However, if you are a stomach sleeper, you should use a thinner pillow. The pillow height should not exceed 10 cm to minimize neck twisting.

Who is a high pillow suitable for?

High pillows are ideal for people with respiratory and heart problems, a common recommendation by doctors. Sleeping on a pillow with increased height allows the heart and lungs to function more comfortably, reducing pressure on the chest and allowing for better breathing. Additionally, people with acid reflux or stomach problems may benefit from sleeping on a higher pillow, as it reduces the reflux of acid into the esophagus. However, it's best to consult a doctor to determine the right pillow height for your individual physical condition and symptoms, to prevent potential problems that can arise from sleeping on a pillow that's too high.

Plus! More recommendations about pillows

Before we end today's article, we'd like to add a few more tips about pillows, as a little bit of knowledge for those who read this. Here are 3 short tips:

• The pillow should help keep your neck straight and your spine in a natural alignment to reduce the risk of neck and back pain.

• We should change our pillows every 2-3 years to maintain their strength and weight bearing capacity, as well as their cleanliness and hygiene.

• For those with allergies or respiratory diseases, choose an anti-allergen pillow to reduce the buildup of allergens.

End of article

So, how was your day with today's article? Paying attention to and understanding the little details of life can make your life better, solving problems you might not have known were caused by the pillow you sleep on every night. Therefore, understanding the pros and cons of sleeping on a high pillow will help you make a better decision about what is or isn't right for you. Finally, I hope this article will give you an idea of ​​how to adjust your pillow. I wish everyone a happy sleep.