Sleep is one of the most vital aspects of our mental and physical wellness, yet many of us neglect it. Habits like going to bed and waking up at consistent times are crucial for meeting the National Sleep Foundation’s guideline of 7 to 9 hours, but the routines surrounding bedtime also shape sleep quality. Do you scroll through games on your phone before turning in? Do you leave the television running through the night? Could the pillow you use be working against you?
Indeed, the pillow (or pillows) you choose can dramatically influence how well you sleep and whether you experience neck or back pain. But if you’re trying to be frugal, is it possible to find a genuinely supportive pillow that won’t break the bank?
Why Your Pillow Makes a Difference
I’ve used the same pillows for years and, unsurprisingly, I often gripe about stiffness in my neck and back. To get better insight into choosing a pillow that might improve my rest, I consulted Dr. Titus Wolverton, a chiropractor based in Dayton, Ohio.
“The most crucial area to support with your pillow is the neck,” Dr. Wolverton said. “Many people assume the head should be the primary focus, but that’s not accurate. Among the head, neck and shoulders, the neck is the narrowest section of the body. It’s essential to keep the neck aligned with the rest of the spine while you sleep. Therefore, a pillow designed to provide that specific — and correct — neck support is ideal.”
He went on, “Conventional, standard pillows are often soft and feel pleasant under the head. Yet they usually compress under the neck and fail to give the neck the distinct support needed to prevent it from sagging toward the mattress.”
According to Dr. Wolverton, the top choice is a dual-lobed cervical pillow with a slight depression between the lobes. “That depression is intended for the head to settle into while one lobe supports the neck. This configuration is excellent for side sleepers. The broader a person’s shoulders are, the larger the lobe should be. When sleeping on your back, use the smaller lobe to support the back of the neck,” he advised.
What a Quality Pillow Costs
Dr. Wolverton’s recommendations sounded promising, but I worried that such specialized pillows might cost more than I was willing to spend.
“You don’t necessarily have to invest a fortune to get a good neck pillow,” he reassured me. “But also, avoid buying an extremely cheap $5 piece of junk. Some poorly constructed pillows are marketed as ‘cervical’ or ‘neck’ pillows yet fail to provide adequate support. They won’t help much and they won’t last.”
How do you pick the right pillow? If you have a chiropractor, ask for their suggestions. Their office might even retail specific models; for instance, Dr. Wolverton’s practice sells the Ultima 2000 by Anabolic Laboratories, which I saw online for around $80 before shipping. Be honest about your budget and your chiropractor should be able to point you toward less expensive alternatives.
If you don’t visit a chiropractor, try to find pillows with the dual-lobe feature Dr. Wolverton recommends. While materials and craftsmanship vary, these are generally more beneficial for the neck than the typical fluffy pillows you’ll find at big-box stores.
How a Good Pillow Might Pay Off
A supportive pillow is a smart purchase if you can afford it (or if you add it to a wish list). Why? First and foremost, a proper pillow improves sleep quality, which supports both physical and mental health. Harvard Medical School’s Division of Sleep Medicine notes that sleep is vital for memory, learning, metabolism and immune function. Sleep also plays a significant role in mental health.
Our own health should be reason enough to invest in a supportive pillow. For those motivated by finances, think about how improved sleep could mean fewer doctor appointments or less reliance on medications for muscle pain.
Additionally, sleep loss can impair performance at work. WebMD reports that insufficient sleep harms attention and concentration, slows reaction times, and undermines decision-making and memory. Chronic sleep deprivation could hinder raises or promotions, slow career development, or even lead to costly mistakes that jeopardize employment.
More Tips for Better Sleep
Choosing the right pillow is only part of sleeping well. Harvard’s Division of Sleep Medicine suggests avoiding caffeine and alcohol before bedtime, creating a wind-down routine, keeping a consistent sleep schedule, exercising earlier in the day and following other healthy sleep habits.
And a warning for stomach sleepers: Dr. Wolverton told me, “Sleeping on your stomach is very harmful to spinal health and can even affect breathing. It’s best to avoid stomach sleeping. Try lying on your side with a body pillow hugged and placed between your knees.”
Now that you understand the impact of a quality night’s sleep, reach out to a chiropractor or physician you trust and start researching a pillow that will help you rest better — and don’t forget to consider your mattress. That is, of course, unless this article has already put you to sleep.
