The habit of sleeping with a high pillow might seem comfortable, but did you know it can actually have more negative effects on your health than you might think? Especially for those who regularly sleep with a high pillow, choosing an unsuitable height can cause the cervical spine to be misaligned for prolonged periods, leading to aches and pains.

Furthermore, using a high pillow can cause neck pain and unconsciously disrupt breathing during sleep. So, let's explore whether sleeping with a high pillow is truly beneficial and how to choose a pillow suitable for each individual.

Table of Contents

• Sleeping with a high pillow can harm your body
• Things to know: Disadvantages of sleeping with a high pillow
• Is it better to sleep with a high or low pillow?
• How to choose a pillow
• Sleeping with a high pillow can cause chronic neck and shoulder pain

Sleeping with a high pillow can harm your body

Sleeping with a pillow that is too high is indeed harmful to the body, especially in the long run. This is because using an excessively high pillow causes the head and neck to be in an unnatural position, similar to looking down for a long time. This results in the cervical spine being abnormally curved, deviating from its normal alignment. The increased pressure on the cervical spine and neck-shoulder muscles can lead to tension and chronic pain.

Furthermore, improper body alignment during sleep also affects the overall spinal alignment, which is also related to the condition of the mattress we use. The main reason for the neck being in an abnormal position all night is sleeping with a high pillow, which inevitably has disadvantages that affect health and sleep quality.

Things to know: Disadvantages of sleeping with a high pillow

While sleeping with a high pillow might seem minor, the habit of sleeping with an excessively high pillow can affect rest and overall health in the long run, as follows:

• Neck, shoulder, or upper back pain, especially for those who habitually sleep on their side, as body weight will put more pressure on the shoulders.
• Increased risk of snoring or sleep apnea because the neck might compress the airway.
• Feeling dizzy or having a headache upon waking due to overly tense neck and shoulder muscles.
• Back pain or unbalanced spinal alignment because the body is in an unnatural position.
• The negative effects of sleeping with a high pillow also include restless sleep and feeling tired the next day.

Is it better to sleep with a high or low pillow?

Regarding whether it's better to sleep with a high or low pillow, the answer is that there's no single best pillow size. The suitability depends on each individual's body type and sleeping position. The crucial thing is to choose a pillow that supports the natural curve of the cervical spine, ensuring it's neither too high nor too low, to keep the head and neck aligned with the spine. This also helps muscles relax fully. If you choose a pillow of appropriate height for your body, you can benefit from sleeping with a high pillow, such as easier breathing or reduced snoring. Additionally, having a back pain relief mattress that supports the body well is equally important for quality sleep.

Recommendations for choosing a pillow for a comfortable sleep

Choosing the right pillow is essential to prevent problems from sleeping with a high pillow, such as headaches or back pain. To avoid sleeping with a pillow that is too high, the main consideration should be your sleeping position:

1. Back sleepers: Choose a pillow that supports the natural curve

For those who sleep on their back, choose a medium-height pillow to keep the head and neck aligned with the upper spine, preventing the neck from being tilted too far back or forward. Using a pillow that isn't too high will reduce pressure on the cervical spine, and you can also use a bolster pillow under your knees to reduce lower back tension.

2. Stomach sleepers: Choose a pillow that reduces pressure on the neck and back

Sleeping on your stomach is generally not recommended as it forces the neck to twist to one side, which can lead to headaches and neck pain from sleeping on a high pillow. If you must sleep in this position, choosing a very low pillow, or sometimes no pillow at all, will reduce pressure on the cervical spine and back.

3. Side sleepers: Choose a pillow that fills the gap between the head and shoulder

When sleeping on your side, a gap is created between your head and the bed due to your shoulder. Therefore, you should choose a pillow that is sufficiently high and firm to fill this gap and keep your head aligned with your spine. Choosing an unsuitable pillow can lead to headaches or shoulder pain from sleeping on a high pillow.

4. Frequent position changers: Choose a medium-height pillow

For those who frequently change sleeping positions, it is advisable to choose a pillow designed to provide versatile support, such as a pillow with multiple height levels to adapt to frequent position changes, or a pillow that is neither too firm nor too soft. If your current pillow doesn't feel right, switch to a medium-height pillow.

To enhance sleep comfort even further, we recommend choosing a latex mattress or a pocket spring mattress, which provide excellent pressure relief for the body and help reduce muscle fatigue during the night.

Sleeping with a high pillow can cause chronic neck and shoulder pain

Many people who are accustomed to sleeping with a high pillow may be at risk of health problems such as neck pain, back pain, or impaired blood circulation. These issues often arise from a pillow height that is unsuitable for their sleeping position. Choosing a pillow that fits your body is therefore crucial to avoid the negative effects of sleeping with an excessively high pillow and to help maintain proper spinal alignment. This also leads to better sleep quality and increased comfort.

To meet the demands of quality sleep, SleepHappy recommends microfibre pillows designed to support all body types, providing soft comfort and excellent neck support. Microfibre filling not only helps prevent allergies and unpleasant odours but also promotes good blood circulation and has excellent breathability, preventing moisture buildup. This ensures you sleep soundly all night, and the pillow is easy to clean and retains its shape even after machine washing.