Check pillow heightwellnessroutine

This is a daily wellness routine you can use right away. Try “Check pillow height” to gently reset your body’s rhythm.

Half of the mornings with a sore neck start at pillow level. The cervical spine needs to recover while you sleep, but if the pillow is too high, your neck will bend forward, and if it is too low, it will lean back. Both place strain on the trapezius and suboccipital muscles. If only one shoulder hurts, your neck may be bent because the pillow was placed low when you lie on your side.

You don't buy a pillow once and that's it. The height changes as it is pressed and worn. By taking just three minutes every time you change your sheets, you can prevent neck pain that builds up over several weeks.

If you wake up in the morning and hear a noise or feel pain when you turn your neck from side to side, first check the height of your pillow. More often than not, the culprit is height discrepancy. If it's been more than a year since you bought your pillow, it may have become worn down.

Ears and shoulders when lying on your side

Lie on your side in bed and check in a mirror or photo. If the center of your ear is aligned with your shoulder blade, you are at the correct height. If there is more than a finger-length gap between the pillow and the mattress, the pillow is low. If your chin is pulled toward your chest, the pillow is high.

When lying down, the ideal feeling is that the chin is slightly lifted and there is about half a finger's width of space behind the neck. If you check it every week when you change the sheets, you can also check if the pillow has been pressed down.

Slowly when changing height

Changing pillows may take a few days to get used to. Swap out one rather than stacking two on top of each other, and if your shoulders still feel stiff, try the medium height of memory foam. If you sleep on your side a lot, your pillow should be as wide as your shoulders to prevent your neck from bending in the middle.

A softer mattress allows your body to sink deeper, raising the pillow relative to you. If only your neck hurts in the morning and your shoulders are fine, it's most likely a pillow height issue. If your shoulders feel stiff, check your posture and monitor height as well. On a firm mattress, a low pillow may be appropriate.

When lying on your back and when lying on your side

As your sleeping habits change, your pillow height should also change. If you sleep on your back and then change to your side, it is difficult to fit both positions with the same pillow. Set the height according to your main posture, and replace the pillow if it is uncomfortable in a different position. Adjust the pillow height little by little rather than making large changes all at once.

Good sleep isn't just about expensive mattresses. 3 minutes of aligning that line where your ear meets your shoulder changes your morning. Take a mirror with you when you change your sheets this weekend.

After changing the pillow, allow an adaptation period for 3 days and take note of the condition of your neck in the morning. A photo is enough to make sure your ears and shoulders are in line.