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

Introduction

We must put the hashtag #HighPillowsAreNotForEveryone. So, is sleeping on a high pillow good or bad? Before deciding on the height of the pillow, in this article we will take everyone to understand the effects on the body of choosing a high pillow or a low pillow in many aspects. Let's see how sleeping on a high pillow affects health and how to choose a pillow that's right for you.

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Introduction

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Factors in assessing the appropriate pillow height

Evaluating the appropriate pillow height may be an issue that we may need to find research to refer to. From the research “(Ergonomic Consideration in Pillow Height Determinants and Evaluation)”, the study found that the height of the pillow has a direct effect on the arrangement of the cervical spine. A pillow 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 the ergonomic method. From all the research that we have collected, the information is as follows:

Important factors in evaluating pillow height  

1. Cervical vertebrae arrangement

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

3. Contact pressure

• Proper pressure distribution between the head, neck, and shoulders on the pillow is an important factor in evaluating the height of the pillow. A pillow with the right height should distribute pressure evenly, reduce pressure points, and prevent pressure sores.

4. Muscle function

• A proper pillow should minimize the amount of muscle strain on your neck and shoulders. Reducing muscle strain helps prevent muscle aches and strains, leading to better sleep quality.

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

The ideal height depends on a number of personal factors, such as body proportions and sleeping position. Generally, a pillow no higher than 4 inches is recommended. Anything higher may be considered too high for most people. However, those who are larger or who sleep on their sides may need a slightly higher pillow. The best way is to order a pillow from a reputable seller who understands ergonomics and can provide personalized advice. Then, experiment with different pillow heights to find the one that works best for you.

Disadvantages of sleeping on a pillow that is too high

Sleeping on a pillow that is too high has several negative health effects, mainly because a pillow that is too high puts the neck and shoulders in an unnatural position, causing pain and muscle tension. The excessive curvature of the cervical spine places stress on the surrounding bones and tissues. It can also lead to headaches, difficulty breathing, and snoring because the airway is constricted. Sleeping in an uncomfortable position can cause poor sleep and frequent waking during the night. Worryingly, it can increase the risk of sleep apnea, which has serious implications for overall health.

Suitable pillow height

Let me reiterate that choosing the right pillow height for each individual depends on many factors, such as sleeping position, body shape, and the softness of the mattress. A pillow with the right height will help maintain the spine in the correct position, preventing neck or back pain. Many studies have tried to reach a conclusion about the right pillow height. Although there is no clear answer, there are general recommendations that can be applied.

General advice 

• In general, the ideal pillow height is usually no more than 12 cm, depending on our body shape. Factors to consider include the arrangement of the cervical spine, body proportions, pressure distribution, and muscle function. In addition, the firmness of the mattress also affects the choice of pillow height. A soft mattress will require a thinner pillow than a hard mattress.

For people who sleep on their backs  

• People who sleep on their backs should choose a pillow that is medium in height, about 10-13 cm. The pillow should be high enough to support the curve of the neck and keep the head in line 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 in a straight line) and keep your head level with your shoulders. A pillow that is firm enough to support your head is better than one that is too soft.

For people who sleep on their stomachs  

• Generally, sleeping on your stomach is not recommended because it can twist your neck and cause damage to your spine. However, if you are someone who sleeps on your stomach, you should use a thinner pillow. The height of the pillow should not exceed 10 cm to reduce neck twisting as much as possible.

Who is a high pillow suitable for?

High pillows are ideal for those with respiratory and heart problems, which is a common recommendation by doctors. Sleeping on a pillow with an increased height allows the heart and lungs to work more easily, reducing pressure on the chest area, and allowing for easier breathing. Additionally, those with acid reflux or stomach problems may benefit from sleeping on a high pillow, as it reduces the backflow of acid into the esophagus. However, it is best to consult a doctor to find the right pillow height for your individual physical condition and symptoms, to prevent problems that may arise from sleeping on a pillow that is too high.

Plus! More recommendations about pillows

Before we end today's article, we'd like to write a little more advice about pillows, as a little bit of knowledge for those who come to read. 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 accumulation of allergens.

End of article

How was today's article? Paying attention to and understanding the little details of life can improve your life, solving problems that 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 right or wrong for you. Finally, I hope this article will make you know how to change your pillow. I wish everyone a happy sleep.