Headaches are quite common but nevertheless, they aren’t normal occurrences. As much as 80 percent of people in North America get an occasional headache while 50 percent of those people have at least one headache every month. According to the World Health Organization, one in twenty adults suffers from headaches nearly every day
If you’re a part of the demographic that suffers from headaches, especially after laying down on your pillow to sleep, this article will help you. Keep reading to learn how pillows can cause headaches and the effective solutions that Egohome has to offer. Let’s get started!
Reasons Why Your Head Hurts When Lying on Your Pillow
Your pillow can cause certain headaches, especially tension headaches. Using a pillow that doesn’t suit your sleeping style or of the wrong firmness level can be the culprit behind your constant headache. Let’s find out how pillows cause headaches so that we can find effective solutions to the problem.
1. Your Spine and Neck Are Misaligned
Misalignment of the neck and spine is the major cause of headaches while sleeping. Lying on overly thick or thin pillows can tilt your head at an awkward angle relative to your spine. This misalignment manifests as headaches and neck pain.
Purchase pillows of the right thickness to rest your head in a neutral position while you’re sleeping. Egohome has a vibrant collection of pillows to align your neck and give you nights of peaceful sleep. Read our article on how to decompress your spine for deeper insight.
2. Your Pillow is Too Firm (or Too Soft)
Pillows come in different sizes and firmness for a reason --- to support various head and neck types as well as various sleeping positions. So, if your pillow is causing you pain, then it’s not the right fit for you and you need to get a new one. Not only can some pillows be too hard for you, they can also be too soft.
Very soft pillows can cause the head to sink at an unnatural angle while very hard pillows can tilt the neck up at an awkward angle while applying pressure to the head. It is advisable to sleep on a medium-firm pillow that supports the head and neck. From there, you can work your way up (or down), as the case may be.
3. Your Pillow Doesn’t Suit Your Sleeping Position
’We all tend to have a favorite sleeping position that we gravitate to every night, no matter the position we start with. Each position requires a specific pillow type to prevent head and neck pain. Below, we go over the best pillows for general sleeping positions.
Stomach sleepers should use soft, flat pillows that align their spine and neck, instead of curving their neck up or down. Side sleepers should sleep on firm, supportive pillows that keep the pressure off their shoulders while preventing their neck from sinking below their shoulders. Back sleepers need medium loft pillows that offer good support, especially cervical pillows.
If you’re a combination sleeper, find what positions you rotate through most often and find a pillow that works well with those positions. No matter your sleeping position, it’s always good to choose a pillow that conforms to your head and neck. check the section on the pillow loft to determine what’s best for your sleeping position.
4. You’re Allergic to the Pillow Fill
This might be the case if you often wake up with a sinus headache. Allergens like dust mites can be the cause of your headache or you may just be allergic to the material used to fill your pillow. If you’re often waking up with a sore throat or clogged sinuses, you should use pillow protectors or consider allergen-proof pillows and beddings.
5. Your Pillow is Too Old
Old pillows build up dust and allergens and they tend to lose their support for your head, neck, and shoulders. Old pillows can lead to pain in these regions as well as your lower back. How often should you change your pillows? A good rule of thumb is to get a new pillow every one or two years.
6. You’re Sleeping with Too Many Pillows
Too many pillows can do more harm than good, especially if they are positioned around your head and neck. If you stack two pillows to get the right height, they might shift at night and cause headaches and muscle tension. However, sleeping with pillows between your legs or under your arms can improve your sleep quality.
What to Consider When Getting a New Pillow
Neck pain and headaches are the most evident indicators that you are using the wrong type of pillow. The first step towards eliminating pillow-induced headaches is to choose a pillow that supports your neck. Also, you should consider the factors below when choosing a new pillow.
Pillow Type
There are many types of pillows for many sleeping positions. We have lofty, supportive pillows; flat, soft pillows; and medium firmness pillows among others. Choosing the correct pillow height and firmness can do wonders for your sleep quality. Egohome offers pillows that cater to various sleeping positions.
Here’s a rule of thumb: back sleepers should choose medium-firm pillows that support their neck, shoulders, and head, preferably types like cervical pillows. Stomach sleepers need flat, soft pillows made of down or down alternatives. Side sleepers should use lofty, supportive pillows made of materials like latex and memory foam.
Pillow Loft
Your pillow loft is how high your pillow is when you place your head on it. The pillow loft is the key to aligning your spine and neck and preventing muscle tension and neck pain. Account for your mattress hardness when deciding your pillow loft (add extra loft if you’re using a soft mattress and vice versa).
Here’s how to find out what you need for your sleeping position:
Back sleepers should choose pillows with medium-to-high lofts to keep their heads on the same level as their spine while lying down. Flat pillows can lead to back pain while lofty pillows can cause headaches and neck pain.
Side sleepers need pillows with high lofts that prevent their head from sinking down below their necks and takes the pressure off their shoulders. Soft, flat pillows can cause headaches and neck pain because the head falls below the level of the spine.
Stomach sleepers should use pillows with extremely low lofts to prevent their neck from bending upwards. Lofty pillows curve the neck upwards and lead to neck pain and headaches.
Combination Sleepers should consider pillows with medium lofts which lets them change positions at night without causing pain. As a rule of thumb, if you switch between your stomach and side, it is recommended to choose a pillow that feels comfortable when you’re resting on your side or resting your head on the pillow while lying on your stomach.
Use a pillow with a medium-to-high loft if you switch between your back and side, and a low-loft pillow if you switch between your back and stomach.
Pillow Filling
Use a pillow with hypoallergenic or allergen-free filling if you suffer from sinus headaches. Try latex and organic pillows if you’re allergic to some pillow fillings.
Head support
A pillow with good head support should contour your head and neck while allowing your head to sink to some extent. The material used in the pillow will determine whether it will be fluffy, bouncy, or somewhere in between. Here are some common pillow materials and their level of support.
Memory foam pillows are firm and supportive, offering minimal sinkage and lots of contouring around the head, neck, and shoulder. Latex pillows are buoyant and bouncy and have minimal contouring and sinkage. They make you rest on top of the pillow rather than sink into them.
Down pillows are soft, fluffy, and they do not maintain their loft. Down alternative pillows are similar to down pillows but they use alternatives to animal products. Both are very good for stomach sleepers.
Choosing a proper pillow can dramatically improve your sleep quality and can be the difference between a painful night’s sleep and a peaceful, restful one. Consider the above causes of pillow-induced headaches and make the proper changes where necessary. Pretty soon, you’ll be sleeping like a baby and waking up feeling refreshed.
Conclusion
Waking up with a headache is never a fun way to start the day and you might find yourself performing below your optimal level if that’s the case. Once you notice that your pillow is the culprit behind your headache, you should try any of the above fixes to chase the headache away. And when you need to get a new pillow, don’t forget to check out Egohome’s extensive collection.
If you’re having chronic headaches and none of the above fixes are working, see your physician to check if you have an underlying health problem. If you’re perfectly healthy but you still wake up with aches and pains, you should consider upgrading your bed.
