Are you waking up with a headache? It is probably your pillow.
Headaches from pillows can happen when the head, neck, and back are not in the right place while you sleep. Muscles and nerves can be strained by pillows that are too soft or too firm, which can cause stress headaches or pain when you wake up.
Here, learn more about the six research-backed reasons why pillows cause headaches and how to get rid of them.
Key Takeaways
- Unpadded pillows (feather pillows) can cause neck misalignment and morning headaches, so pick the right pillow.
- Sleeping position and pillow type affects neck muscles and alignment. Side sleepers need firmer pillows, stomach sleepers need thinner ones to not strain neck muscles.
- Good sleep hygiene, staying hydrated and addressing issues like teeth grinding and sleep apnea can reduce morning headaches.
How Pillows Cause Headaches
Pillows are often overlooked, but they have a huge impact on your sleep. Unsuitable pillows can completely disrupt your neck and spine alignment and cause morning headaches regardless of your sleeping position.
Moreover, the wrong pillow can cause shoulder pain and make your headaches worse.
Firmness matters too. A pillow that is too soft will allow your head to sink in an awkward position, while a pillow that is too hard will put too much pressure on your neck. Both of these can cause headaches.
And let’s not forget about allergens like dust mites that can be found in your pillows, which can cause sinus headaches.
Neck and Spine Misalignment
Proper support helps maintain that alignment and reduces strain on your neck muscles. A pillow that lacks support can cause misalignment and stiffness, which can trigger tension headaches.
Memory foam pillows are a good choice because they mold to your neck’s shape, providing consistent support to keep your head and neck in a neutral position.
But remember, choosing the right thickness is very important. Pillows that are too thin or too thick can cause misalignment and cause headaches.
Prolonged misalignment and poor pillow support can cause chronic neck pain and make your morning discomfort worse.
Firmness
Firmness is very important for preventing headaches. A pillow that is too soft will allow your head to sink and cause misalignment of your spine, while a pillow that is too hard will apply too much pressure.
Because of this, feather pillows often lack the firmness needed for proper support and cause headaches.
A medium-firm pillow usually provides the right balance for your head and neck, minimizing discomfort. Different sleeping positions may require different firmness levels, so find what works best for you.
Allergens in Pillows
Allergens like dust mites in pillows can cause sinus headaches, especially for those sensitive to these irritants. These allergens can cause inflammation in your nasal passages, which can cause headaches.
To keep allergens at bay, replace your pillows every one to two years and choose hypoallergenic materials.
Finding the Right Pillow for You
Depending on your sleeping position, the right pillow can help reduce headaches and improve your sleep quality by supporting proper neck and spine alignment. There are specific pillows designed for different sleeping positions to provide optimal support.
But keep in mind, feather pillows are generally not supportive and are linked to morning symptoms like neck pain and stiffness.
Studies suggest steering clear of these if you experience such issues.
1. Side Sleepers
Side sleepers require firm support pillows that conform to their bodies to avoid neck and spine misalignment. Latex pillows are great for reducing headaches and shoulder pain, while foam pillows also provide solid support.
Sounds good, right?
But poor pillow support can worsen shoulder pain for side sleepers, leading to discomfort and headaches.
Side sleepers should aim to maintain a straight sleeping position to keep their head and neck in a neutral position, reducing neck pain and tension headaches.
2. Back Sleepers
Back sleepers should look for pillows that offer neck support to maintain the natural curve of their neck without strain. Medium loft pillows are ideal for keeping the neck aligned and preventing discomfort and headaches.
For back sleepers, choosing the right pillow means ensuring proper neck support to avoid morning headaches and enhance sleep quality.
3. Stomach Sleepers
Using thinner pillows while sleeping on your stomach can help reduce neck twisting and the resulting strain, making this position more comfortable and headache-free.
Other Factors that Cause Morning Headaches
Pillows are a big player in preventing headaches, but other factors like dehydration, teeth grinding (bruxism), and sleep apnea can also lead to headaches upon waking. Tackling these issues can not only relieve headache pain but also enhance your sleep quality.
Restless Legs Syndrome (RLS) is another condition that may be linked to tension headaches and migraines. The shared brain pathways between your brain and legs can trigger these headaches. RLS also has broader health implications and is associated with iron deficiency.
Dehydration headaches occur when you don’t drink enough water, leaving you feeling tired and uncomfortable in the morning. Grinding your teeth at night can lead to tension headaches, with jaw pain and throbbing temples.
Sleep apnea, where you stop breathing at night, can wreak havoc on your sleep and cause morning headaches.
1. Dehydration
Staying hydrated is very important to prevent dehydration headaches and maintain overall health. Not drinking enough water, especially before bed, can cause headaches.
To keep headaches at bay, drink the recommended amount of water daily. A glass of water before bed can help maintain your fluid levels overnight.
2. Teeth Grinding (Bruxism)
Grinding your teeth while sleeping (bruxism) can cause tension headaches, jaw pain, and temple soreness. This can make it tough to start your day without a headache.
To ease these symptoms, managing stress is very important since it is a common trigger for bruxism.
3. Sleep Apnea
Sleep apnea a condition where your breathing is interrupted at night – can cause poor sleep and oxygen deprivation, resulting in morning headaches. It is often linked to snoring and high blood pressure.
In some situations, if you suspect you have sleep apnea, consulting a doctor for diagnosis and treatment is a wise move.
Sleep Hygiene to Prevent Headaches
As you can see, keeping a regular sleep schedule, cutting down on caffeine and alcohol, and creating a sleep-friendly environment all play significant roles in improving sleep and reducing headaches.
Regular Sleep Schedule
Having a consistent schedule for waking and sleeping can enhance your overall sleep quality. By sticking to a routine, you can minimize disturbances that lead to headaches and wake up feeling refreshed.
Cutting Down on Caffeine and Alcohol
Avoid consuming caffeine close to bedtime to prevent withdrawal headaches. While alcohol might help you fall asleep, it disrupts the restorative stages of sleep, leading to poor sleep quality and morning headaches.
By cutting back on caffeine and alcohol, you can practice better sleep hygiene, which helps improve overall sleep quality and reduce morning headaches.
Creating a Sleep-Conducive Environment
To sleep soundly, you need to create an optimal sleeping environment by selecting the right mattress and pillow. Regulating room temperature and reducing light exposure can help you fall asleep faster and stay asleep longer, ultimately improving sleep quality.
When to See a Doctor
Severe headaches that persist despite good sleep hygiene and the right pillow deserve professional medical attention to avoid complications.
Meanwhile, for neck pain accompanied by headaches, a doctor can help create a treatment plan.
Wrap Up
At the end of the day, the right pillow can make a world of difference in preventing headaches and ensuring good sleep.
