Your pillow may be the source of your sleep disturbances if you suffer from recurrent headaches and migraines. Your ability to sleep through the night can be affected by several factors, including your mattress and posture. It has been shown that using the incorrect pillow when sleeping can put a great deal of strain on your neck muscles (1). Headaches from this strain frequently last long after waking up. Thankfully, you may start your day pain-free because the best pillows for headaches help avoid headaches and neck strain.
Which pillow is ideal for headaches?
There are a few things to think about while choosing the ideal pillow to cure your headaches. A well-designed cushion should aim to align your cervical and thoracic spines. Usually, you do this while lying on your back or on your side.
Keeping this in mind, while choosing a pillow for lying down, make sure it fits the “gap” between your neck, head, and back and permits optimal spine alignment. By doing this, you’ll maintain your head in a neutral position parallel to your spine. Based on a thorough investigation, the finest pillows for headaches are often composed of one of the following materials:
Memory foam: Adapts to your individual shape to offer support and comfort.
Down: Provides opulent comfort and adaptability for people who change positions at night.
Cotton: Eases neck strain, maintains shape, and offers support.
Latex: Structure is pliable and flexible, making it ideal for supporting the head and neck.
The inadequate pillow can undoubtedly play a role in chronic headaches, even though there are many other contributing factors. Your neck will flex if your pillow is too high, which prevents the muscles in your neck from relaxing. This causes stress that can lead to headaches as well as stiff neck or neck pain.
Studies reveal a connection between headaches and restful sleep (2). Studies also reveal that tension in the shoulders, neck, and upper back caused by bad posture might result in headaches (3). Sleeping on your side or back with a supportive pillow that encourages good alignment can frequently solve this issue.
Here are some additional things that might be contributing to your headaches:
- Stress
- Lack of movement or exercise
- MSG and processed foods
- Red wine, chocolate, aged cheeses, nitrate-containing foods, and caffeine
- Elevated blood pressure
- Lack of water
- Clenching the jaw, which presses against the sinuses
The effects of headaches on sleep
When it comes to headaches, sleep can play a vicious loop in both their cause and cure. According to research, there is an eight-fold increased risk of sleep disturbances such insomnia, sleep apnea, and teeth grinding among persons who suffer from migraines (4). Headache pain might interfere with sleep or make it difficult to fall asleep. Insufficient or inadequate restorative sleep can lead to a breakdown of muscular tissue, which in turn causes headaches.
Numerous bodily functions, if not all of them, depend on getting enough good sleep. Six to eight hours of high-quality sleep each night promotes improved mood and brain function as well as quicker headache healing and recovery. It also reduces discomfort.
The brain can eliminate waste products, reduce inflammation-induced discomfort, and naturally cure headaches when we sleep deeply. To put it simply, headaches can be caused by inadequate sleep, but they can also be resolved by getting enough sleep.
How to pick the most comfortable pillow for headaches
Having the correct pillow is crucial to preventing headaches. No matter what position you sleep in at night, pick a pillow that will support your head, neck, and spine.
A higher pillow is advised for side sleepers. Place a cushion between your knees and pull your legs up toward your chest. Verify that your head is not being excessively elevated by your pillow. A cervical pillow under the neck will support the cervical spine’s natural curve while you lie on your back, allowing your neck to unwind.
To avoid headaches, stomach sleepers might want to think about switching to a different sleeping position. The worst sleeping position for headaches and neck discomfort, according to chiropractors, is on your stomach because it requires you to tilt your head and neck to the side, placing more strain on your neck (5). Pain and shoulder misalignment can also result from stomach sleeping.
Because they avoid or minimize exposure to fire retardants and the potentially harmful off-gassing from the pillow’s materials, eco-friendly pillows are an excellent choice. These substances may cause headaches, particularly in those who are sensitive.
Discover which pillows are the best for headaches according to experts’ best picks below and learn how to select the one that best suits your needs and tastes:
BEST FOR STRESS HEADACHES: Parachute Down Pillow
BEST FOR SIDE SLEEPERS: Coop Bed Pillows for Sleeping
BEST MEMORY FOAM: Tempur-Pedic TEMPUR-Cloud Pillow
BEST COOLING: SlumberCloud UltraCool Pillow
BEST ECO-FRIENDLY: Organic Kapok Pillow
BEST ACUPRESSURE: Kanjo Cervical Traction Wedge Pillow
To Wrap Things Up
Headaches might interfere with your sleep and daily activities. On the plus side, investing in the appropriate cushion is an excellent method to alleviate this discomfort while also keeping you relaxed and productive.
Sources |
- Neck support pillows: a comparative study – PubMed (nih.gov)
- Associations Between Sleep Quality and Migraine Frequency – PMC (nih.gov)
- 10 headache triggers – NHS (www.nhs.uk)
- Sleep Disorders and Headache | American Migraine Foundation
- Sleeping Positions that Cause Neck Pain | Family Health Chiropractic
wealthjourneycompass says
I need this. Will definitely be checking it out. Thanks
Jasmine Feliciano says
You’re most welcome! Thank you for stopping by!
Selene says
This is such a cool post! I have never thought of pillows as a way to help with headaches. I will paying more attention when purchasing the next one.
Jasmine Feliciano says
Thank you for reading! I’m glad it offer insight before selecting your next pillow! 😊
Monica says
This is very interesting! I had no clue that the way you slept and the type of pillow you had could cause headaches. But it makes perfect sense! This article is very helpful, especially for migraine sufferers.
Jasmine Feliciano says
Glad it provided a perspective on headache prevention! I used to be a migraine sufferer as a teen so learning about the importance of using the right pillow was just as crucial than taking meds. Thank you for reading!