We also recommend looking for an adjustable pillow filled with shredded memory foam, since you can remove or add filling to achieve the perfect height. Memory foam, whether solid or shredded, is better than most down or down alternative pillows because foam is usually very firm and allows your head and neck to sink into it, providing more support. FillingĪside from a distinctive shape, people looking to reduce neck pain and strain should look for a pillow that’s firm and retains its shape a bit, so it can hold your neck, rather than simply cushion it. That said, there are also plenty of conventional pillows that offer great neck support: They’re usually thicker than your average pillow, and made from a material that conforms to the shape of whatever’s resting on it-think memory foam. Often labeled “contour” or “cervical” pillows, neck support pillows usually have a curvature or gap that conforms to your head and supports your neck. While any of our favorite pillows might provide enough support to keep your spine aligned, there are specialty pillows made specifically to support the neck for people who struggle with chronic neck pain.
“If you have neck pain and sleep on your back, look for a pillow that provides additional support while maintaining the softness that’s comfortable for you,” recommends Dr. For instance, side sleepers will need higher pillows to better fill the gap between shoulders and head, stomach sleepers need thinner pillows to not cause strain from the head tilting backwards, and back sleepers typically benefit from somewhere in between. (But see your doctor if chronic neck pain persists.)Īccording to Michael Breus, Ph.D., known as the Sleep Doctor, and a fellow of the American Academy of Sleep Medicine, your pillow thickness should keep your head, neck, and shoulders all aligned with your spine. The good news is you can help mitigate and prevent some strain by making sure your pillow provides you with the appropriate support. Neck pain is so common that about one in three people experience it at least once a year, according to the National Institutes of Health. Poor posture from sitting at a computer or a number of other injuries can exacerbate the problem.
The way you sleep may not be the only cause of neck pain during the day. In addition to contributing to Popular Mechanics, I’ve reviewed tech and lifestyle products for Popular Science, Tom’s Guide, Mashable, First for Women and more.
#The good sleep expert butterfly pillow how to#
Nursing pillows are fabric-covered, so there are plenty of looks to choose from: solid colors, prints and even two-sided pillows featuring different patterns on either side.Show more The Expert: The search for a pillow that doesn’t cause neck pain led me to test out a dozen different pillows and speak to experts on how to choose the right pillow for an individual’s specific needs.
Will you wipe the pillow down, or does it come with a removable slipcover that can be tossed into the washer? While the former is less expensive, if baby is prone to spit-up or reflux, you may want to opt for the latter.ĭesign and style. Looking for an organic nursing pillow or a twin nursing pillow designed to accommodate multiples? Then you’re looking at closer to $100.
#The good sleep expert butterfly pillow upgrade#
For about $70, you can upgrade to a plush, monogrammed slipcover. The average breastfeeding pillow costs between $25 to $50. Then there’s the twin nursing pillow designed specifically for moms of multiples. Others want a more compact, travel nursing pillow that’s easy to carry from one nursing spot to another and just as easy to pack for trips. Some moms prefer a sizable nursing pillow so baby has a wide spot to lie on while feeding.
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