Are you tossing and turning at night because of bad sleeping habits? If yes, then you should consider changing your pillow to something better.
Sleeping well is important for our health. Lack of sleep has become a problem for millions of Americans and people around the world. In fact, insomnia affects nearly 30 percent of adults in the United States.
There are usually several reasons why you might toss and turn all night. One main reason could be due to poor quality pillows that don’t meet your specific needs.
Another reason could be due to allergic reactions caused by pillow covers that irritate the skin. Pillow covers need changing every year or so as they contain dust mites, oil, skin cells, bacteria and fungus that accumulate over the years. It’s not uncommon for people who have allergies to suffer from sleeplessness.
If you suffer from any of these problems, it would be best if you change your pillow.
Most Pillows Cause Sleep Issues Because They Don’t Support Your Neck Properly
Pillows are essential pieces of bedroom furniture. They provide comfort, support and protection for your body during sleep. But many people don’t realize how much impact they have on your overall health.
A study published earlier this month found that having a poor quality pillow can cause insomnia, disrupt your circadian rhythm, and make it difficult for you to fall asleep and stay asleep throughout the night. The study concluded that pillows affect sleep because they change the way we breathe, which affects the amount of oxygen and carbon dioxide in our bodies. This can lead to fatigue, stress and even depression.
The good news is there are simple ways to improve your sleep without spending hundreds of dollars on a brand new pillow.
How To Tell If Your Pillow Needs Replacing
Here are some tips to help you decide whether you need to invest in a new pillow:
Make sure your pillow is comfortable
If you’re having trouble sleeping, you may be trying to sleep on a pillow that isn’t right for you. Here are some reasons why your pillow may not be feeling so comfortable.
1. Too Firm
Pillows that are too firm compress your neck and shoulder muscles, causing them to tighten. The result is pain and stiffness in these areas.
2. Too Soft
Soft pillows allow your neck and shoulders to sink into the mattress, leading to soreness.
3. Wrong Size
Your pillow needs to be just right – neither too big nor too small. A good rule of thumb is to measure the length of your head from ear to ear. Then add about an inch to this measurement to get the perfect size.
4. Not Placed Properly
When you lie down, make sure your head rests comfortably on the pillow. If you feel pressure points, then you need to adjust the placement of your pillow.
5. Worn Out Pillow Case
Your pillow case should be replaced every year or so. This prevents allergies caused by dust mites from settling inside your pillow.
Buy a Pillow That’s Worth Your While
If you spend many hours every day lying down, chances are you want something soft and supportive. It’s worth investing in a quality pillow that provides good support and is comfortable to use.
One of the most popular types of pillows in today’s market is the Memory Foam pillow. If you’re looking for a memory foam pillow that’s soft, comfortable and supportive, the Sleepytime Memory Foam Pillow is your best bet. The pillow features a unique design with an inner layer of memory foam to help support your neck and head while providing comfort and pressure relief.
The Sleepytime Memory Foam Pillow has been designed to provide maximum support for your head and neck by using a combination of high-density polyurethane foam and memory foam. This allows the pillow to mold itself around your head and neck as you move throughout the night.
Here are some additional things to check and consider to ensure you’re using a pillow that’s worth your while:
1. Pillow shape matters
Your pillow’s shape plays an important role in helping you get a good night’s rest. A pillow with a flat surface may put too much pressure on your neck and shoulders. This can keep you awake.
To find out if your current pillow is too flat, try lying down on it. Does it feel like your neck is being squeezed? If so, consider getting a more rounded pillow with more height instead.
2. Check your pillow cover
You’ll notice that your pillow case will start to wear out over time. As it gets dirty, it becomes less effective at keeping dust mites away from your face. When this happens, you’ll know it’s time to change your pillow.
3. Consider a different pillowcase material
You can try switching up your pillowcase to see if that helps. Cotton pillowcases tend to absorb moisture and become heavy when wet. Polyester pillow cases are lightweight and durable. They also don’t absorb odors easily.
4. Try a different pillow
Try switching up your pillow to see if that makes a difference. When you’re looking for a new pillow, there are many factors that can influence your choice. For example, the type of material used in making it and its size will determine how well it fits into your bed. It is also important to take into consideration the comfort level you want from your pillow.
There are a variety of pillows out there, all designed for different purposes. Some are designed specifically for side sleepers, while others are meant for stomach sleepers. There are even some designs that offer both options. A good pillow will provide support for the entire body, including the shoulders, back, head and hips.
Here are some of the most popular types of pillows available on the market today.
Memory Foam Pillow
Memory foam pillows offer great support and comfort. They are made from two layers of foam – one firm and one soft. These pillows conform to your body shape and contours, ensuring a better fit. They are ideal for people who have back problems or arthritis.
Latex Pillow
Latex pillows are often recommended for allergy sufferers because they don’t contain any chemicals or dyes. However, latex pillows do not breathe very well and can cause skin irritation.
Foam Pillow
A foam pillow is similar to a memory foam pillow but is usually cheaper. It does not conform to your body shape, which means it doesn’t offer much support.
Cotton Pillow
Cotton pillows are generally inexpensive and come in a variety of sizes. They are easy to wash and maintain. However, cotton pillows lose their loft quickly and need replacing regularly.
Innerspring Pillow
An innerspring pillow is made from coils of wire wrapped together. Innerspring pillows are typically firmer than other types of pillows. They are also heavier and bulkier.
Avoiding a Pillow While Sleeping May Cause Health Issues and Pain
You might think sleeping without a pillow sounds like a good idea because you’ll feel less tired during the day. However, sleeping without a pillow may negatively affect your quality of sleep. If you don’t use a pillow it can place extra pressure on the pressure points in your head and neck, which could cause you to wake up with a sore neck, and feeling headachy and groggy.
What about the benefits, are there any? Yes! There are several reasons why sleeping without a pillow may work for you. You may feel better throughout the day and not suffer from headaches or soreness later in the morning. In fact, some people who don’t use pillows have reported experiencing fewer muscle aches and pains. Some people have reported they’re less likely to develop carpal tunnel syndrome and they’re less likely to wake up during the night.
Choosing a Pillow: The Ultimate Buying Guide
When choosing a pillow, you may want to consider these factors:
Size Matters
The size of your pillow depends on what kind of sleeper you are. Side sleepers need a larger pillow compared to stomach sleepers. Also, the length of your body affects the size of the pillow you need. People with longer bodies require more space between their shoulder blades and hip bones.
Material Matters
The material of your pillow matters too. Memory foam pillows are best if you want a comfortable, supportive pillow that will mold itself to your body. Latex pillows are best if allergies bother you. Cotton pillows are best if you’re on a budget.
Pillow Density Matters
If you tend to toss and turn at night, you’ll probably benefit from a pillow with a higher density. A lower-density pillow will sink into your neck as you move around. This makes tossing and turning easier.
Pillow Shape Matters
Round pillows are great for back sleepers because they provide extra comfort when lying on your back. But if you sleep on your stomach, round pillows can make it harder to breathe. Choose a rectangular pillow instead.
For people who sleep on their sides, choose a pillow that has a flat edge. This helps prevent neck pain. It’s also better that you choose a pillow with enough height so that your shoulders aren’t pressed down by the weight of your head.
In Summary
Quality of sleep is important. It’s essential to your health and well-being. So, do yourself a favor and get a restful sleep by investing in the perfect pillow for better sleep quality. And say goodbye to poor sleep once and for all!
FAQs
Restless sleep: How do you know when you have restless sleep?
If you wake frequently at night, toss and turn when you sleep, and make loud snorting and breathing sounds when you’re asleep, then these symptoms could be warning signs of restless sleep and even obstructive sleep apnea. Noteworthy changes in body position, getting out of bed or even sleepwalking are also signs.
Insomnia and restless sleep are not the same thing
Insomnia is a condition where people don’t feel rested after sleeping for eight hours. It can affect their ability to fall asleep, stay asleep and they can wake up feeling tired. You might still feel tired when you get out of bed. If you’re having trouble sleeping, insomnia may be affecting your energy levels, mood, work performance and overall well-being.
Insomnia is a formally defined sleep problem that is recognized by medical professionals using specific diagnostic criteria. However, even if you use the phrase “insomnia” colloquially to mean “sleeping problems,” it actually refers to a specific medical condition called insomnia.
Most people with occasional sleeplessness don’t actually have an underlying medical condition called “insomnia.”
What causes restless sleep?
Restlessness during sleep isn’t always a symptom of a medical disorder; it can also be caused by things like stress, grief or depression. These factors can lead to insomnia, which is defined as difficulty getting to sleep or staying asleep. Insomnia is often accompanied by daytime fatigue and low energy levels.
Insomnia is most common among people ages 30 to 50, although it can occur at any age. More women than men report having insomnia. Some studies indicate that insomnia affects nearly 10 percent of adults in the United States.
A study published in 2013 found that about one in five Americans suffers from chronic insomnia, while another study estimates that up to 40 million American adults suffer from some form of insomnia.
The National Institutes of Health estimate that around 5% of children under 12 and 8% of those aged 13 to 18 experience insomnia.
When should I see a doctor about restless sleep?
See your doctor if:
- You’ve been experiencing restless sleep for more than three months.
- Your sleep patterns change over time. For example, you used to sleep soundly in a deep sleep but now find yourself waking several times per night.
- You notice other symptoms such as headaches, irritability, anxiety, memory loss, concentration issues, decreased appetite, excessive sweating, muscle aches, frequent urination, heart palpitations, chest pain, shortness of breath, dizziness, fainting spells, numbness or tingling in your hands or feet, blurred vision, ringing in your ears or hearing loss.
- You have a family history of restless sleep and sleep disorders.
- You’re pregnant or planning on becoming pregnant. Restless sleep and sleep disorders has been linked to miscarriage, premature birth and infant death.
