Home LivingWellnessSleepIs your pillow making you snore? Try this 30-sec hack to checkNoisy sleeper? It might well be your pillow that’s to blameWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessSleepIs your pillow making you snore? Try this 30-sec hack to checkNoisy sleeper? It might well be your pillow that’s to blameWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Noisy sleeper? It might well be your pillow that’s to blame
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty)
(Image credit: Getty)
Your choice of bedding can have a significant impact on your quality of sleep, and a big part of that is choosing thebest pillowfor you. It’s not all aboutdown vs memory foam vs feather pillows, either; your choice needs to be the right height for your build. Getting the right height of pillow will help keep your spine happy, can help youstop snoring, and is important if you want tooptimise your sleep for better posture and fast recovery, too.
“Pillows should be comfortable, but not too plumped up. Your pillow should also fit earlobe to shoulder to lift your head off the bed and keep your airways nice and open,” say the experts atMattressNextDay. “If your pillow isn’t giving you the support you need, you could be blocking off your airways and causing that soft tissue to vibrate [causing snoring].”
That guideline is for if you’re lying on your side, which is thebest position for sleeping(if you want to train yourself to lie on your side, there’s anothertrick you can try with a pillow).
So how exactly do you know if your pillow is sitting at the right height for you? The company has an ultra quick hack you can use to check: simply take a selfie of your face and torso while lying in your sleeping position, then draw a straight line down the middle of your face and down your torso. The centre of your face should line up with the middle of your torso. If your face is sitting higher, your pillow is too deep, and if it’s sitting lower, then your pillow is too flat.
(Image credit: Getty)
(Image credit: Getty)
You might find it easier to use a photo of your back in a side sleeping position, so you can use your spine as a guideline. But for that, you need to rope someone else in to act as photographer.
It’s increasingly common for pillow brands to take this into account when designing their products. TheEmma Premium Microfibre pillowhas inserts you can add or remove to make your pillow sit higher or lower, while theSimba Hybrid pillowcontains cubes of foam to let you adjust the fill to your exact preferences. The biggest brand to champion the importance of having the right height pillow, though, is Levitex. TheLevitex pillowcomes in a range of heights and is designed specifically with a perfect body fit in mind. (Learn more aboutdifferent sleeping positions and what they do to your body.)
Is there anything else that might be to blame?
If your pillow is the right height, and you’re still waking up to a grumpy, sleep-deprived partner due to your nocturnal noises, it could be down to dust triggering an allergic reaction. Nowadays, most good quality pillows will be No-Mite certified, which means they’re suitable for dust mite allergy sufferers, but do check before making a purchase. Don’t want to buy a new pillow? Here’show to get rid of dust mitesin the home.
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