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If you're among those who struggle with sleep issues like persistent fatigue despite getting enough rest, or waking up with a stiff neck, and despite repeatedly trying out new pillows, you still haven't found the right one for you, then this article explains how to choose the perfect pillow.
What is a "pillow refugee"?
A "pillow refugee" is someone who, despite trying numerous pillows, has yet to find one that suits them. This inability to find the right pillow can lead to various sleep problems, such as difficulty falling asleep, waking up frequently during the night, or not feeling refreshed in the morning due to unresolved fatigue.
4 problems that can occur if you use the wrong pillow
Here are four problems that can arise from continuously using an unsuitable pillow.
1: Can lead to a decline in sleep quality
Using the wrong pillow can make it difficult to toss and turn, or conversely, cause excessive tossing and turning due to discomfort, leading to a decrease in sleep quality.
If you find it hard to fall asleep due to discomfort from your pillow, feel tired even after a full night's rest, or experience strong drowsiness during the day despite getting enough sleep, your pillow might not be suitable for you.
2: Can cause snoring and sleep apnea
While various factors can cause snoring, such as alcohol consumption, allergies, and fatigue, a pillow that is too high or too soft can cause the chin to drop, constricting the airway and leading to snoring. Conversely, a pillow that is too low can cause the head to drop and promote mouth breathing, which is also undesirable.
It can also cause "sleep apnea syndrome (SAS)," where breathing becomes shallow or stops during sleep. Although breathing typically resumes after a short period, repeated episodes of hypoxemia (low oxygen levels) can lead to fragmented sleep and chronic sleep deprivation as the body repeatedly wakes up to compensate for the lack of oxygen.
3: Can cause shoulder, neck, and back pain
Using a pillow that is not the right height or firmness can lead to prolonged unnatural posture during sleep, resulting in stiffness and pain. For example, using a pillow that is too high can elevate the head, putting strain on the neck and shoulder muscles. Conversely, a pillow that is too low can create a gap between the neck and the mattress, forcing the neck to support the head alone, which can lead to not only shoulder stiffness but also neck pain and difficulty breathing.
Furthermore, since the neck and lower back are connected by the spine, strain on the neck can also negatively impact the lower back. People with less muscle support, in particular, are prone to lower back pain when using an unsuitable pillow.
4: Can cause straight neck
Straight neck refers to a condition where the cervical spine, which normally has a gentle S-curve, becomes straightened.
While prolonged desk work or smartphone use, leading to a forward-leaning posture, is a primary cause, a pillow that is too high, causing the head to be pushed forward for extended periods, is also considered a contributing factor to straight neck.
Reasons for becoming a "pillow refugee"
If you wake up feeling worse than when you went to bed the night before, you might be a "pillow refugee."
The pillow and neck angle do not match
Pillows play a role in supporting the head and neck, maintaining proper sleeping posture, and assisting with smooth turning during sleep. Therefore, a pillow should not be too high or too low. Generally, an ideal sleeping posture is considered to be when the head is on the pillow, with the incline from the neck to the head at an angle of 10-15 degrees, and the tip of the chin 0-5 degrees lower than the forehead when lying on your back.
However, as people's body types vary, the optimal pillow height also differs, so these figures should only be used as a guideline.
The pillow material doesn't suit you
Firm pillows, often made from materials like pipes or buckwheat hulls, are said to facilitate easy tossing and turning. However, if they are too firm, they may not conform to the curve of the neck, leading to poor pressure distribution and strain on the neck and shoulders, as well as localized pressure on the back of the head, which can impede blood flow.
On the other hand, soft pillows, often made from materials like feathers or low-resilience urethane, allow you to sleep in a relaxed state without tension in the neck and shoulder muscles. However, if they are too soft, your head might sink into the pillow, disrupting your sleeping posture, or your head might become unstable, putting strain on your neck. Furthermore, a sinking head can make it difficult to toss and turn, so it is important to choose a pillow with appropriate firmness and elasticity.
How to choose and decide on the right pillow for you
Even if someone else recommends a pillow, you won't know if it's right for you. So, let's look at the key points for finding a pillow that suits you.
1: Choose based on pillow height
Just as head size and weight, body type, neck shape, and sleeping habits vary from person to person, the ideal pillow height is also individual. However, the key points for finding the right pillow height are the same.
Point 1: Height that fills the gap between the neck and the mattress
The cervical spine usually curves in a gentle S-shape to support the head straight from the back. Therefore, when lying on your back, it's crucial for the pillow to fit into the gap between your neck and the mattress, providing firm support not only for your head but also for your neck, recreating the body's S-curve during sleep. Conversely, with an unsuitable pillow, a gap will form between your neck and the mattress when you lie on your back.
Point 2: Pillow height that supports the cervical spine
An adult's head is said to weigh about one-tenth of their body weight. For example, a person weighing 60 kg has a head weighing about 6 kg. When standing, this weight is supported by the cervical vertebrae, and when sleeping, it is supported by the pillow. Since the pillow sinks under the weight of the head, it's important to check if the pillow has enough height to support the cervical vertebrae at that time.
Point 3: Pillow height that maintains the same posture as standing
For back sleepers, an ideal pillow height is one that recreates the same S-curve as when standing. For side sleepers, the ideal pillow height is one that keeps the bones from the head to the back in a straight line. If you frequently sleep on your side, you need to choose a pillow height that takes into account your shoulder width.
2: Choose based on pillow material
The firmness and elasticity vary depending on the pillow material. Understand the characteristics of each and choose the material that suits you best.
Cotton
Offers a soft sleeping experience, recommended for those who like to be gently enveloped. It's washable, but tends to flatten somewhat, with a recommended replacement period of 2-3 years.
Low-resilience urethane
Excellent flexibility, slowly sinking to firmly hold the shoulders and head. Provides a high degree of conformity to the head and neck, stabilizing sleeping posture. It is affected by temperature, becoming harder in winter and retaining heat in summer. Generally not washable.
High-resilience urethane
Offers appropriate firmness and a good fit, providing solid support for the neck and head. Many are wavy in shape, which reduces neck strain and is said to be effective for addressing straight neck. However, like low-resilience urethane, it is affected by temperature and is generally not washable.
Polyester fiber material
A synthetic fiber in a cotton-like form. It has good cushioning, making it recommended for those who prefer a soft feel and volume. Being a synthetic fiber, it is washable, but its elasticity and volume can decrease with age.
Down/Feather
Made from materials collected from waterfowl, it offers a fluffy, air-filled feel and is characterized by its resilience among natural materials. It excels in moisture absorption and release, but some products may have a distinct odor.
Microbeads
Pillows filled with small beads of expanded polystyrene. They are highly fluid, conforming to the shape of the head and providing excellent pressure distribution. With a unique soft touch, they are also used in cushions and body pillows. However, they tend to retain heat, making them unsuitable for summer or for those who tend to get hot easily.
Pipe
Made of materials shaped like finely cut straws, varying in size and hardness. They provide firm support for the head and neck, offering a good fit when turning and excellent pressure distribution. They are breathable and durable, with a recommended replacement period of 3-5 years. Not suitable for those bothered by the sound of the beads rubbing together.
Fiber
Highly breathable and resistant to heat buildup, allowing for comfortable sleep even in summer. Many products are washable, making them resistant to dirt and dust mites, ensuring good hygiene.
Buckwheat hulls
Excellent breathability and heat dissipation, making it suitable for Japan's hot and humid climate. However, if not properly maintained, insects may appear. It is inexpensive, but the recommended replacement period is 1-2 years, which is shorter compared to other materials. Recommended for those who prefer a firm pillow.
3: Choose based on pillow size and shape
Pillows that are too narrow can cause your head to fall off the pillow when you toss and turn, potentially leading to shoulder stiffness or a crick in the neck. To prevent your head from falling off the pillow no matter which way you turn, choose a pillow that is at least three times the width of your head. Also, ensure sufficient depth to cover your shoulders, with ideal dimensions of at least 60 cm in width and 35 cm in depth.
4: Choose a pillow designed for sleep
Beyond considering pillow height, firmness, and size that suit your body type and sleeping posture, choose a pillow specifically designed to promote quality sleep.
While a custom-made pillow tailored to your body type, sleeping posture, and sleep concerns would be ideal, custom-made pillows are often expensive. If that's not feasible, the 'Brain Sleep Pillow' is a recommended option that closely resembles a custom-made one.
Customer Testimonials
Here are some testimonials from customers who were "pillow refugees" but found relief using the Brain Sleep Pillow. Please use them as a reference.
- Gender: Male Height: 171–175cm
Build: StandardI had been struggling to find a pillow that suited me, but after seeing this on TV, I decided to buy it. It was an expensive purchase, but the excellent breathability and lack of heat retention around the head are great. Also, the sides are suitably firm, making it easy to toss and turn, so I sleep soundly until morning.
- Gender: Female Height: 156–160cm
Build: StandardI used to use a pillow with two adjustment sheets, large and small, but no matter how I combined them, the height never felt quite right, and the curve around my shoulders created a slight gap between my neck and the pillow. This pillow, however, fits my neck naturally and feels incredibly comfortable. Before, I used to wake up with back and lower back stiffness, but since switching to this pillow, that's gone, and I wake up feeling refreshed.
For those suffering from straight neck, we recommend the 'Brain Sleep Pillow Neck Conditioning.'
Escape from "Pillow Refugee" Status Now
By improving the quality of sleep, which is said to account for one-third of our lives, we can efficiently recover from physical and mental fatigue. An unsuitable pillow can not only worsen sleep quality but also lead to body pain and difficulty breathing. So, escape from being a "pillow refugee" and achieve the best sleep possible.
