Especially relevant, the National Institutes of Health, describe insomnia as a common sleep disorder in which people have a hard time sleeping. Furthermore, insomnia is classified as either transient insomnia, acute insomnia, or chronic insomnia. In fact, the primary differentiator between these three classifications, is the length of time people suffer from insomnia. Above all, transient insomnia usually lasts less than a week, acute insomnia lasts a few weeks, while chronic insomnia lasts several months or years.
Most noteworthy, the three stages of chronic, acute, or transient insomnia correspond to the onset of sleep, maintenance of sleep, and end of sleep.
For example, some people have a hard time going to sleep. But, after falling asleep, they may not be able to stay asleep. Or, after falling asleep they wake up too early in the morning. Or, after falling asleep they stay asleep a long time. On the other hand, some people fall asleep right away but, then, they wake up soon after and have difficulty going back to sleep.
In fact, difficulty falling asleep, sometimes for hours, occurs at the onset of sleep. And, this difficulty may be due to:
Most noteworthy, everyone wakes up at least once in the middle of the night. And most people go right back to sleep, some without even knowing they woke up. But for others, going back to sleep becomes a problem. Indeed, these difficulties may be due to:
Finally, there are times you wake up too early in the morning and can’t go back to sleep. And, this may be due to:
Most of all, transient insomnia is a temporary form of insomnia which can last from one night to a week. Furthermore, transient insomnia may be one night of poor sleep or recurring episodes of insomnia interspersed with days and weeks of normal sleep. Indeed, transient insomnia is caused by the following conditions.
On the other hand, acute insomnia can last several weeks and caused by the following conditions.
Lastly, chronic insomnia lasts a long time, may be even months or years. And, chronic insomnia may occur for the reasons listed below.
Meanwhile, at some point in their lifetime, most people have difficulty falling asleep once in a while. However, it’s only when this problem occurs frequently or regularly that people are diagnosed as having chronic, acute, or transient insomnia.
In fact, studies show that up to 95 percent of Americans suffer from episodes of insomnia as some point in their lives. Furthermore, according to the American Sleep Association, 30 percent of adults experience either transient or acute insomnia, while 10 percent experience chronic insomnia. Especially relevant, 770 million people around the world suffer from chronic insomnia.
Most noteworthy, a February 2019 study, in Nature Genetics, of more than 450,000 people in the United Kingdom identified 57 gene regions associated with chronic, acute, or transient insomnia. Meanwhile, 29 percent of the study participants reported frequent sleeplessness. Furthermore, these gene regions explain why some people get insomnia and other don’t. In addition, the study found that increased insomnia symptoms doubled the risk of coronary artery disease, depression, and a reduced sense of well-being.
Yet, another new study, using DNA from 1.3 million people, resulted in identification of 956 genes. In fact, variants of these genes increased risk of insomnia. Also, the study discovered biological processes, cell types, and areas of the brain that have these genes.
Next, they found that parts of these genes play an important role in the functionality of axons (which allow neurons to communicate with each other). In addition, some of the genes were active in cells of the frontal cortex and the brain’s subcortical nuclei. Especially relevant, recent brain imaging studies showed these same brain areas as suspects in people with insomnia.
Also, the study found a strong genetic similarity between insomnia and:
Finally, the study reported that vulnerability to insomnia runs in families.
Because insomnia doubles the risk of coronary heart disease along with links to other conditions, insomnia needs to be treated. Moreover, treatments for acute or transient insomnia are given in the section below.
Most of all, if none of these remedies work, it is important to see your doctor.
A good sleeping posture not only helps you sleep well but also ensures that you wake up without pain or stiffness. In fact, a good sleep posture means that your knees, hips, spine, chest, shoulders, head and neck are all aligned. In addition to the mattress, therapeutic pillows like the cervical pillow, the lumbar pillow, and the knee pillow help you get that right sleeping posture. For instance, a cervical pillow helps align your head with the spine. Next, a lumbar pillow helps align the lower back. Finally, the knee pillow helps align the legs and hips with the spinal column.
Micro-denier poly-fiber and adjoined cluster poly-fiber rolled into micro ball
Dip in the middle for back and stomach sleepers; side sleepers use thicker outer parts of pillow
Dip in the middle for back and stomach sleepers
Return in 30 days for full refund
Exchange or return in 30 days for full refund
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Most of all, Nature's guest support pillows are firmer and designed with a center indentation to better support the neck. Meanwhile, those who prefer to sleep on their sides, use the two sides of the pillow. However, this therapeutic pillow is not recommended for anyone looking for a soft, fluffy pillow or a hi-loft pillow.
First and foremost, Nature's guest support pillow implements a proven contoured pillow design that is based on input from chiropractors and orthopedics. Next, the dual zipper design makes it possible to adjust the firmness of the pillow in both the back (neck roll cushion) and side sleeping areas of the pillow. Especially relevant, the pillow filler uses premium quality, hypo-allergenic microfiber. Furthermore, the silk trim gusseted sides use a filler that provides increased air flow, which, in turn, promotes a cooler more restful sleep.
Next, the Nature's guest pillow uses a premium hypo-allergenic ultra-luxurious 233 thread cotton fabric cover. As a result, there are no harsh chemical odors and there is no need to be concerned about skin allergies.
In addition, this cervical pillow is 24 inches long, 16 inches wide, and a loft that is 5 inches high.
Furthermore, if you are not satisfied, the pillow can be returned within 30 days with a full refund.
Finally, the pillow weighs about 4.8 pounds.
First and foremost, the low density SLEEPHI collection pillow, a therapeutic cervical pillow, is made of hypo-allergenic 100 percent soft plush microfiber.
Next, the pillow is 26 inches long, 20 inches wide, and has a loft that is two inches high.
Finally, the pillow weighs about 2 pounds.
Most of all, the Fine pillow, a therapeutic pillow, is designed for side, back, stomach, or combination sleepers. Furthermore, the pillow is designed for people with neck, back, and shoulder pain.
First and foremost, the Fine pillow is made from a combination of micro-denier poly-fiber and adjoined cluster poly-fiber rolled into micro ball shapes. Consequently, the blended fill provides a fluffy, comfy, and down-feel comfort.
Meanwhile, the inner chamber is filled with hundreds of millions of soft and pliable fibers to give an adaptive and cloud-feel comfort that responds to your sleeping position. Also, the outer chamber is filled with millions of hair-like fibers to provide you with an extra plush and padded comfort. Next, the pillow is encased in a breathable, soft, 220 thread count, 100 percent cotton cloth.
Finally, the hypo-allergenic pillow is great for those whose allergies are triggered by feather pillows.
In addition, this cervical pillow is 28 inches long, 20 inches wide, and has a loft that is 6.5 inches high.
Furthermore, if after using the pillow for 14 days you are not happy with the pillow, you can either return or exchange the pillow within 30 days of purchase.
Hypo-allergenic dust resistance memory foam
Adjustable up to 3 inches
Ranges from 0.8 to 2 inches
Not very firm
Memory foam injected with cooling gel
Replaceable within 1 year
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Most of all, the TruContour super lumbar pillow helps improve spine posture, relieves strained back muscles, and ligaments. Moreover, this therapeutic pillow works in all three sleeping positions: back, side, and stomach.
First and foremost, the TruContour super lumbar pillow comes in two sizes; light lumbar and super lumbar. The light lumbar model provides a small to moderate degree of support. While, the super lumbar model provides a light to strong degree of support.
By the way, the height of the pillow is adjusted by adding or removing foam pads. Most noteworthy, the light lumbar pillow has two foam pads, while the super lumbar pillow has three foam pads.
Meanwhile, the foam pads have a rounded shape that fits the natural curve of the back and provides greater comfort. Next, the medical grade memory foam provides the right balance of support and comfort. Furthermore, the hypo-allergenic memory foam is dust resistant.
Next, the extremely soft velour outer cover can be machine washed. Also, the outer cover has a highly breathable premium quality inner mesh liner.
In addition, the TruContour light lumbar pillow is 17 inches long, 8 inches wide, and has a loft that is 1.75 inches high. Meanwhile the TruContour super lumbar pillow is 24 inches long, 8 inches wide, and has a loft that is 3 inches high.
These lumbar pillows are designed for back sleepers, those preferring to sleep on their sides, and those preferring to sleep on their stomach.
Most of all, TruContour guarantees they will replace the pillow within one year if anything should happen to the pillow.
Finally, the TruContour super lumbar pillow weighs 11.4 ounces.
Most of all, the PandasPillow cooling lumbar pillow is not meant for those needing a lot of firmness due to their height and/or weight. In fact, this therapeutic pillow is designed for the average person that needs some support and firmness.
First and foremost, the PandasPillow cooling lumbar pillow is engineered to support the back. Also, the pillow adapts to the curvature of the spine when sleeping on your back, side or stomach. In addition, since most viscoelastic polyurethane foam pillows retain too much heat, the PandasPillow is made of memory foam that is infused with cooling gel.
Next, the PandasPillow comes with a premium, hypo-allergenic, super-soft bamboo cover that is removable and can be machine washed.
In addition, the pillow is 23.5 inches long, 8.5 inches wide, and a loft that is 2 inches high at the highest point and 0.8 inches high at lowest point.
The PandasPillow is designed for back sleepers, those preferring to sleep on their sides, and those preferring to sleep on their stomach.
Furthermore, the PandasPillow cooling lumbar pillow has a standard warranty.
Finally, the pillow weighs 1 pound.
First and foremost, these best knee pillows are only needed by those who prefer to sleep on their sides.
Best Knee Pillow
Half Moon Bolster
100 percent premium quality high-density memory foam
Premium (100 percent) quality visco-elastic hypo-allergenic memory foam
100 percent visco-elastic hypo-allergenic memory foam
100 percent pure premium quality memory foam
5.5 inches high on the ends, and 3.25 inches in the middle where the knees go
8 inches high on the narrow edges
Breathable, zippered machine washable cover
Breathable and machine washable organic cotton cover
Pillow’s cover is removable and machine washable
Pillow cover is removable and machine washable
Feels softer in warm environments and firmer in cold environments
Removable and adjustable hook-and-loop strap around your legs
Money back guarantee if not 100 percent satisfied
100 percent lifetime money back guarantee
100 percent money back guarantee
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First and foremost, the ComfiLife orthopedic knee pillow is one of the best knee pillow. In fact, it uses 100 percent premium quality high-density viscoelastic polyurethane foam. Moreover, the foam of this therapeutic pillow doesn’t go flat over time.
Next, the knee pillow has a breathable zippered, easy to clean cover that ensures the pillow does not get warm. Furthermore, for easy cleaning, the cover can be cleaned in a washer machine.
In addition, the pillow is 9.8 inches long, 7.9 inches wide, and has a loft that is 6.3 inches high.
Most of all, the ComfiLife orthopedic knee pillow comes with a money back guarantee if not 100 percent satisfied.
Finally, the pillow weighs 12 ounces.
First and foremost, the dual layer firm half moon bolster pillow uses 100 percent premium quality visco-elastic hypo-allergenic memory foam. Moreover, the foam of this therapeutic pillow doesn’t flatten out during the night. And, because the pillow is hypo-allergenic, it’s great for those who suffer from allergies when using pillows containing feathers.
Next, the pillow uses a breathable organic cotton cover that is easy to clean in a washer machine.
In addition, the pillow is 20.5 inches long, 8 inches wide, and has a loft that is 4.5 inches high.
Most of all, the pillow has a no hassle, 100 percent lifetime money back guarantee.
Finally, the pillow weighs 14.4 ounces.
First and foremost, the contoured Cushy form knee pillow is made of 100 percent visco-elastic hypo-allergenic polyurethane foam that maintains its firmness. And, because this therapeutic pillow is hypo-allergenic, it’s great for those who suffer from allergies when using pillows containing feathers.
Next, the pillow’s cover is removable and can be cleaned in a washing machine.
In addition, the knee pillow is 10 inches long, 8 inches wide, and has a loft that is 5.5 inches high on the ends, and 3.25 inches high in the middle, where the legs go.
Most of all, the pillow has a no hassle, 100 percent money back guarantee.
Finally, the knee pillow weighs 14.4 ounces.
First and foremost, the Everlasting comfort knee pillow is made of 100 percent pure premium quality visco-elastic polyurethane foam with no additives. Also, this therapeutic pillow is equipped with a removable and adjustable hook-and-loop strap that keeps the knee pillow in perfect alignment between your legs even when you toss and turn or roll over while sleeping.
Next, the breathable knee pillow cover is removable and can be cleaned in a washer.
In addition, the pillow is 10.5 inches long, 6 inches wide, and has a loft that is 8 inches high.
Most of all, the Everlasting comfort knee pillow has a lifetime warranty. And, if anything goes wrong, the manufacturer will send a new pillow at no cost.
Finally, the pillow weighs 1.35 pounds.
First and foremost, a pillow that feels flat or lumpy can’t provide adequate support. Indeed, a pillow like that may cause your neck and spine to not be aligned properly. Consequently, this leads to pain and discomfort when you wake up in the morning. Therefore, a pillow that feels flat or lumpy should be thrown away. Also, in general, pillows need to be replaced every 18 months.
Next, if you have back or hip pain when you first wake up and that gradually goes away as the morning goes on, then your mattress and/or your pillow may be the cause of the pain.
Most of all, a head pillow should hold your head at the same height as the rest of your spine. So, if a pillow is too flat your head will be lower than your spine. And if the pillow is too thick your head will be too far above your spine. In fact, this non-alignment causes pain in your back and neck.
Also, sometimes an extra therapeutic pillow under the lower back or knees increases support for the spine. Moreover, when pillows are used properly they can reduce your back pain and you get a better sleep.
First and foremost, to prevent or reduce the effects of back pain, these pillows must have the right thickness. In fact, being either too thick or too thin are not good for your back. However, feather pillows can cause allergies in some people. So, if you get stuffy or sneezy at night, throw away the feather pillow and replace it with a hypo-allergenic pillow.
Next, visco-elastic polyurethane foam pillows conform to the shape of your head. As a result, they provide excellent support and help align your neck with the spine. Incidentally, visco-elastic polyurethane foam pillows can last up to three years.
By the way, orthopedic pillows are usually made of visco-elastic polyurethane foam. Also, lumbar pillows are usually made of visco-elastic polyurethane foam and designed to support the lower back.
First and foremost, sleeping without a pillow can help your back extend and may result in better spinal alignment, which might relieve back pain. Above all, whatever your preferred sleeping position, you need proper alignment of your spine. In fact, the best way to do this is to align your ears, shoulders, and hips so that they are in the same horizontal plane.
Next, gaps between your body and the bed may strain muscles and spine. Therefore, reduce the stress by using pillows to fill these gaps.
Finally, when you turn while sleeping, your body can get out of alignment by the twisting and turning motion. Therefore, when you turn, move your entire body together, keeping your core tight and pulled in. Furthermore, it may be helpful to bring your knees towards your chest as you roll over.
First and foremost, a therapeutic pillow should be comfortable. Next, the therapeutic pillow should provide adequate support. Consequently, the pillow should be firm enough to prevent your head from sinking into the pillow. Because, when your head doesn’t sink, your spine will be in a neutral position. Therefore, a firm pillow helps to relieve back pain.
Also, a therapeutic pillow should cradle your head and neck to support the upper portion of your spine. Regrettably pillow protectors aren’t always completely successful in fulfilling their role. As a result, pillows that use these protectors hold lots of allergy triggers like mold and dust mites.
Above all, back sleepers do best with thinner neck pillows and those that have extra padding in the bottom to support the neck. Consequently, visco-elastic polyurethane foam neck pillows are best because the memory foam molds to your neck. Also, if you sleep on your back, your neck pillow should completely fill the space between your neck and the mattress.
Incidentally, as you sleep on your back, you can prop up your knees with one or more pillows. As a result, by flattening out your spine, you wake up with less tightness and pain.
Most of all, back sleepers should generally look for medium fill neck pillows. If you sit up straight, this is the same angle that your pillow should provide when lying down. Moreover, if your chin is angled towards your chest, then the pillow is too thick. On the other hand, if your head falls back, then the pillow is too thin.
Also, as the picture on the left shows, when you sleep on your back, gravity can pull the lumbar (or the lower) area of the back towards the mattress and flatten out the spine’s natural “S” shaped curve. Consequently, the lower back comes under stress and may cause pain. On the other hand, placing a pillow under the lower back and the knees can restore the natural contour of the spine.
Also, as the picture on the left shows, a thick pillow pushes up your head causing the spine to bend upwards. While the picture of the right shows that a pillow that is thicker underneath the neck and thinner in the back flattens out the spine.
Most of all, those preferring to sleep on their stomach, do best with the thinnest pillow possible or no pillow at all. Consequently, these sleepers should generally look for higher-fill pillow or neck/contour style pillows. Also, the pillow should support your neck, keeping a natural angle. In fact, a pillow that is too shallow can cause your head to bend inward and may place strain on your shoulder.
And, as the picture shows, when you sleep on your stomach, gravity pulls the lumbar (or the lower) area of the back towards the mattress. As a result, this bending exaggerates the spine’s natural “S” shaped curve. Consequently, the lower back comes under intense stress and causes pain. On the other hand, placing a pillow under the pelvis will raise the lower back and help maintain the natural curve of the lower back, thereby reducing muscle strain.
Also, as the picture on the left shows, a thick pillow pushes up your head causing the spine to bend upwards. While the picture of the right shows that a pillow that is thicker underneath the neck and thinner in the back flattens out the spine.
Incidentally, if you sleep on your side, use a thicker, firm pillow to keep your head in line with the rest of your body. Better still, try to find a pillow that has an extra-wide gusset that will help with the space between your ear and shoulders. On the other hand, a pillow that is too thick can force your neck to bend away from the pillow causing tension in your neck.
First and foremost, when sleeping on the side, the spine should be parallel to the mattress. And, as the picture on the left shows, when you sleep on your side, gravity pulls the spine from its naturally straight shape towards the mattress. As a result, the lower back bends downward. Consequently, the vertebrae has an unnatural position which strains muscles and ligaments. On the other hand, placing a pillow under the abdominal area will raise the lower back into alignment with the rest of the spine and thereby reduce muscle strain.
Also, as the picture on the left shows, a thick pillow pushes up your head causing the spine to bend upwards. While the picture of the right shows that a pillow that is thicker underneath the neck and somewhat thinner in the back flattens out the spine. Especially noteworthy, the back of the pillow needs to be thick enough to keep your head aligned with the spine.
By the way, those who prefer to sleep on their sides can use a firm knee pillow between their knees. Indeed, the knee pillow reduces strain on your back. In fact, without a knee pillow, the leg on top will pull down the pelvis which in turn pulls your spine out of its neutral, resting position. Consequently, by adding a knee pillow that supports your top leg helps to keep the spine aligned properly.
Incidentally, you may try sleeping on your side with a body pillow. Indeed, a body pillow is a pillow that extends from head to toe. Also, this pillow is a favorite for many who prefer to sleep on their sides, since it can be hugged to the chest to prevent shoulder pain caused by an awkward arm position. Moreover, the pillow can be placed between the knees to keep the spine straight. In addition, the pillow gives you a feeling of something against your stomach while helping to align the rest of your body.
Finally, the pillow supports both your head and neck as well as provide the necessary buffer between your knees. However, don’t put one leg over the body pillow without any other support, since that can twist the spine and cause undue stress.
Especially relevant, when you lie down, there is some space between your neck and the mattress. Consequently, your neck is without support which contributes to misalignment. However, adding a cervical pillow, known as orthopedic or neck pillow, provides support, which is helpful to those with neck and upper spine problems.
First and foremost, the best way to reduce hip pain is to use a therapeutic pillow to elevate your legs or knees in such a manner that the hip is perfectly aligned. Moreover, a good knee or body pillow is one of the best ways to provide the right support for effective relief from hip pain. In addition, you can also try changing your sleeping position and use pillows as supports to find a position which causes you the least pain.
First and foremost, sleep loss increases the risk of getting type 2 diabetes. Most of all, more than a third of Americans routinely suffer from sleep loss because they don’t sleep the recommended 7 to 8 hours.
In addition, the Centers for Disease Control (CDC) in 2017 reported that more than 100 million Americans either have diabetes or are prediabetes. Also, the CDC reports that nearly 1 in 4 Americans with diabetes don’t know they have it. And lastly almost 90 percent of prediabetes Americans aren’t aware of their condition.
When your body causes blood glucose (sugar) levels to rise higher than normal, you have diabetes (or hyperglycemia). Also, type 2 diabetes is the most common form of diabetes.
First and foremost, the pancreas produce the hormone insulin. Also, insulin enables cells in tissues and muscles to absorb glucose from blood in circulation. Most of all, tissues and muscles use the glucose to generate energy.
Regrettably, cells can become resistant to insulin. As a result, the cells are less able to absorb the glucose in the blood. And, this is called insulin resistance. As a consequence, the pancreas make extra insulin.
But, if this continues for a long time, the pancreas aren’t able to make enough insulin to keep your blood glucose levels normal. As a result your blood glucose levels rise. And you have what is called type 2 diabetes.
On the other hand, sometimes the pancreas stop producing enough insulin. And because there isn’t enough insulin, cells can’t absorb enough of the blood glucose. Which also results in blood glucose levels to stay high.
In conclusion, Type 2 diabetes develops, if over time, blood glucose levels continue to stay high, cells continue to stay resistant to insulin, or the pancreas stop producing enough insulin.
Regrettably, one side effect of frequent sleep loss episodes is the potential for development of type 2 diabetes. Moreover, when you aren’t able to sleep 8 hours frequently your body suffers.
Persistent sleep loss affects the circadian rhythm. In fact, disruptions to the circadian clock reduces the effectiveness of insulin and over time contributes to insulin resistance.
Moreover, the latest research indicates that insulin also operates on a daily cycle. And the circadian clock controls this cycle by changing the timing of production and release of insulin by the pancreas. In addition, there are times of the day when cells are more sensitive and less sensitive to insulin.
Sleep loss also appears to affect the health of cells in the pancreas. In fact, sleep loss creates stress in pancreatic cells and also disrupts blood glucose levels.
And, research shows that sleep loss and poor-quality sleep:
First of all, a study of 54,000 adults, reported that those who slept less than 6 hours or more than 9 hours are significantly more likely to develop type 2 diabetes.
In addition, a meta-analysis of 11 studies reported that the risk of type 2 diabetes goes up as sleep loss increases as well as when they sleep become longer than 9 hours. In fact, the risk of getting type 2 diabetes was least with regular 7 to 8 hours of sleep.
Finally, four large studies reported a strong relationship between frequent sleep loss and risk of developing diabetes.
Above all, studies show that those who suffer from frequent sleep loss take up to 40% longer to properly regulate blood sugar after a high-carb meal. As a result, over time, the pancreas are subjected to added stress. And this can lead to type 2 diabetes.
Most of all, if you suffer from frequent sleep loss, you can exercise. In fact, a study reported that combining aerobic workout with resistance training improved glycemic levels in people with type 2 diabetes. Moreover, the study reported that combining aerobic exercise with resistance training had better results that each workout on its own.
Following up on the combination concept, another study looked at the effect on potentially preventing or at least delaying the onset of type 2 diabetes caused by frequent sleep loss episodes. So, the study, in the Journal of Diabetes Investigations, reported that the combination resulted in at least delaying the onset of type 2 diabetes.
Meanwhile, the study involved 10,680 Japanese women with an average age of 57.8 years. Also, these women had a mean BMI of 23.2 kg/m2. And these women participated in an exercise program with 24 minutes of combined aerobic workout and resistance training followed by 6 minutes of stretching.
In addition, the women were grouped into four categories, depending on the number of exercise sessions they attended over a 5 month period.
And, the study reported that women in category 1 had the lowest risk of getting diabetes. Next, women in category 2 also had low risk of getting diabetes. Finally, women in category 3 had about the same risk of getting type 2 diabetes as the women in category 4.
Most noteworthy, researchers found a negative linear relationship between number of sessions and risk of getting type 2 diabetes. Moreover, this negative linear relationship applied to women in all four categories. Which means that the more they worked out, the lower the risk of developing type 2 diabetes.
Furthermore, in each category, researchers found that women with lower BMI had a lower risk of developing type 2 diabetes than women with higher BMI.
Above all, resistance training increased skeletal muscle mass. And, the aerobic workouts used those larger muscle mass to absorb and convert to energy, more blood glucose. As a result, blood glucose levels fell and more fat was burned.
In conclusion, going on an aerobic workout combined with resistance training program is a good way to counteract the downsides from sleep loss. Moreover, the workout program may help make sleep loss less frequent.
An orthopedic pillow by providing proper support to the spine helps fight spinal degeneration and other spinal disorders such as spondylosis and arthritis. Most of all, orthopedic pillows, such as the cervical neck pillow or the contour neck pillows, help you sleep well and wake up with, hopefully, no back pain. Moreover, orthopedic pillows, like the contour neck pillows, are also sometimes referred to as therapeutic pillows.
Especially relevant, observational studies show that adults change their sleeping position an average of 11 to 13 times during the night.
Indeed, a majority of sleep time is in the side sleeping position. However, adults only spend 59 to 73 percent of their sleep time in the side lying position. Consequently, 27 to 41 percent of sleep time is in the back position.
Therefore, choosing a pillow specifically designed for side sleepers may not work when you sleep on your back and vice versa. In fact, a side sleeping pillow may cause problems for those who change positions during the night and sleep on their backs. Similarly, a back sleeping pillow may cause problems for those who change to sleeping on their sides.
Therefore, if you do get a pillow designed for only side sleepers, first verify that you always sleep in that position all night long. Ultimately, a good pillow should allow the free motion of sleeping position changes during the night.
Most noteworthy, there are many factors that influence the number of sleep position changes during sleep. Some of these factors include:
Most of all, orthopedic pillows such as cervical neck pillows are used to:
Most of all, by providing proper neck support, cervical neck pillows help with:
Traditional pillows work fine at first, but then they flatten out and stop providing support for the head and neck. On the other hand, a cervical neck pillow provides support and comfort to the neck and head. Most noteworthy, the cervical neck pillow’s contour and it’s content provides support and comfort. In fact, a pillow that is lacking in these features may end up causing increased pain, discomfort, pressure, headaches, or simply a loss of sleep. For example, a pillow that has the wrong contour and/or made from low quality material may be too hard, create heat, has allergens, or can harbor microbes or dust mites.
Most of all a cervical neck pillow:
In conclusion, an ideal cervical neck pillow keeps your body in a neutral sleeping position. Indeed, this neutral sleeping position keeps your back and neck in their ideal position. As a result, there is no unnecessary pressure on the spine’s discs, muscles and nerves.
For a back sleeper, a cervical pillow must have the right height. In fact, if it’s too high, the pillow will push the head forward. And, if it’s too low, the head will be too low and not in alignment with the spine.
For side sleepers, the orthopedic pillows should have the right height to main alignment with the spine. Not too low nor too high.
Sleeping on your stomach is tough on your spine, because the back has an excessive arc and the neck is turned to the side. Stomach sleeping places too much strain on neck joints and muscles. Consequently, a very low height pillow or even no pillow is best. Most of all, it is important not to use a firm or higher height pillow, especially with a soft mattress.
The best pillow for stomach sleepers is a cervical pillow for stomach sleepers in that it is designed for that purpose along with options for back and side sleeping. In fact, the cervical pillow allows stomach sleeping with a better cervical posture, reducing rotational and extensional damage that can cause neck problems, as well as providing better air flow. In addition, the cervical pillow is a very versatile pillow in that you can use it for any sleeping position, making it the ideal pillow to transition from stomach to side and back sleeping.
Meanwhile, preferred sleeping positions are often set early in life and can be tough to change, not to mention that we don't often wake up in the same position in which we fell asleep. Still, it's worth trying to start sleeping on your back or side in a well-supported, healthy position.
Finally, placing a flat pillow under the stomach and pelvis area can help to keep the spine in better alignment.
Two sleeping positions are easiest on the neck, on your side or on your back. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be achieved by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by using a special pillow that has a built-in neck support with an indentation for the head to rest in. Here are some additional tips for side-sleepers and back-sleepers.
Above all, most reputable pillow companies do not allow returns due to Federal and State Health Regulations regarding bedding or contaminable items.
Also, companies offering money back guarantees are usually selling very cheap pillows. In fact, there has been a flood of very cheap pillows. Meanwhile, companies usually do not make it easy to return pillows. In theory, companies should dispose of returned pillows and not repackage and re-sell. In fact, many companies play the odds that, even if you don’t like it, you will not go through the trouble of returning the pillow.
There are usually multiple conditions and factors related to neck pain. Therefore, it is usually best to find a pillow that suits your particular sleeping conditions and comfort requirements. In general, softer – more accommodating pillows are recommended for more painful conditions such as from injury or inflammation. Once past this point, a firmer pillow can be used if well tolerated.
Especially relevant, a transition phase from an accommodating pillow to a firmer or different design pillow can be challenging and should only be attempted when pain and discomfort levels are no longer tolerated by the existing cervical pillow.
Pillows filled with buckwheat mold to the neck and upper shoulders. However, unless this orthopedic pillow is designed so the amount of buckwheat can be changed, the pillow may be too thick or too thin and won’t allow spinal alignment.
Moreover, high-quality buckwheat pillows always have a zipper. And this zipper helps you adjust the amount of buckwheat hulls in the pillow. As a result, you’re able to change the thickness of your pillow.
In addition, the irregular and hollow shaped buckwheat hulls create airspace inside the pillow. Consequently, buckwheat pillows are cool and dry. Finally, chemical fertilizers are rarely, if ever, used on buckwheat crops. Consequently, buckwheat hulls are free of many of these contaminants. However, buckwheat pillows tend to be noisy.
You can purchase contour neck pillows made from memory foam. Moreover, these contour neck pillows have chemical properties that allow the contour neck pillow to mold to your body. Furthermore, after you get out of bed, the contour neck pillow returns to its original shape. Consequently, a contour neck pillow provides consistent support and help you prevent neck pain.
However, the foam in the contour neck pillow can sometimes build up heat depending on the temperature in your sleeping environment. Indeed, great alternatives are gel foam cooling contour neck pillows that use a cooler technology in soft memory foam to control and release the build-up of heat. Buckwheat Pillows are also a good option for keeping your head cooler in warmer environments if you like firm pillows.
It is important to know if you are aware of deliberately changing sleep positions while sleeping. Or, do you not wake up and unconsciously change sleep positions while sleeping. There are cervical pillows with multiple height areas. These cervical pillows are very popular. However, they do require deliberate positioning from the back area to the side area and from the side are to the back area.
The thing to keep in mind is that if you are asleep and unaware that you are changing positions a lot, you may find yourself waking in wrong areas of the pillow.
The idea for a multiple height pillow is good in that back sleeping requires a lower pillow height while side sleeping required a higher pillow height because of the shoulders. Indeed, multiple height pillows provide great support. By the way, the most popular of these is the so called “Orthopedic Pillow”. In fact, this pillow has soft angled transitions making it easy to change sleep positions. Also, this pillow is very good in that it can be measured to fit well and keeps a good posture for both side and back sleeping.
And, if you are a strict side sleeper, the so called “Side Sleeper Pillow” is an option that provides soft support and height for your shoulders, however, it is mainly for side sleeping.
On the other hand, if you are unaware of your changing sleeping positions, pillows with a continuous surface work well. Also, you may find that an adjustable pillow may help get better pillow height for different sleep positions. Next, there is the question of a pillow’s firmness - which is determined by the quality and quantity of material that can be adjusted.
Especially relevant, a soft memory foam orthopedic pillow is a great solution for more advanced degenerative conditions. Also, for adults and children, the so called “chiropractic pillow” gives you sizing options and a sound ergonomic design.
Next, the latex pillow uses high end Talalay processed latex and is very good for neck conditions, whereas the dunlop latex pillow tends to be bouncy. Furthermore, there are pillows that use zones that allow a traditional shaped pillow to function like a contour pillow. These memory foam pillows also have an option for natural infused aromatherapy like lavender and are a great combination of softness and firmness. Finally, these orthopedic pillows are also available in a special side sleeping version.
First and foremost, the lumbar spine is part of your lower back. Furthermore, the spine curves in toward your belly and then back out toward the sacrum. And, in the sacrum your pelvis connects with the spine’s fused lower vertebrae.
Most of all, the purpose of these curves is proper weight distribution. Indeed, the lower vertebrae of your lumbar spine support the weight of your entire torso. Because of that, the lower vertebrae are prone to stress. For example, after years of wear and tear, the soft discs between your lower vertebrae can start to bulge. As a result, the soft discs put pressure on the nerves surrounding them. And this pressure can lead to symptoms including numbness, tingling, pain, and weakness.
Therefore, it’s essential to protect your back while you sleep. In fact, if you don’t have proper lumbar support, your hips and shoulders will sink into the bed and your natural spinal curve will be flattened out. In fact, sleeping on a bad mattress on a nightly basis can lead to lower back pain as well as early onset of arthritis or other symptoms like pain, numbness, tingling, and weakness.
Therefore, to better support your body, place an orthopedic pillow, like the lumbar pillow, under your pelvis and lumbar region.
Because the weight of their hips and belly pulls their lower spine down into the mattress, stomach-sleepers have the worst sleep position. Indeed, these sleepers are prone to lower back problems.
First and foremost, a knee pillow is an orthopedic pillow meant only for side sleepers only. Indeed, sleeping on the side causes the upper leg to pull the spine out of alignment. Consequently, this puts stress on the hips and lower back. Therefore, if you are a side sleeper, use a firm pillow between the knees. In fact, this knee pillow, an orthopedic pillow, prevents the upper leg from pulling your spine out of alignment. Also, don’t forget to pull your knees up slightly toward your chest. Finally, a knee pillow improves blood circulation in the legs.
Because of its ability to respond to heat, knee pillows use memory foam. As a result, when the room becomes colder, the knee pillow becomes firmer. On the other hand, when the room becomes warmer the knee pillow becomes softer.
In addition, a knee pillow made of memory foam automatically adjusts to the contour of your knees but reverts back to its original shape when you don’t use it. Meanwhile, a hypoallergenic knee pillow is free from common allergens.
For those who have osteoarthritis, an orthopedic pillow like the knee pillow is actually a knee pad that does not slip when you get up. It is often used to align the spine properly but also as a solution for pain in the knee from the osteoarthritis.
Next, inflatable knee pillows can be adjusted for firmness, don’t occupy too much space when packed, remove pressure on the knees, and provide support for the lower back and hips as well as reduce any pain associated with those areas.
Side and back sleepers suffering chronically from lower back pain use knee pillow bolsters. Usually around 27 inches long, this type of knee pillow enables you to move in bed without moving the knee pillow.
One of the biggest challenges of ordering pillows online is figuring out the thickness or height of orthopedic pillows such as cervical pillows, lumbar pillows, and possibly knee pillows. Moreover, the thickness of the pillow has a huge impact on its effectiveness.
So, to get a rough idea of pillow height, stand against a wall in your favorite sleeping positions.
First and foremost, stand straight but perpendicular to the wall with your arms against the wall. Next measure the distance from your ears to the wall. This distance represents the thickness of the orthopedic pillow you need with your head resting on the pillow. Consequently, with a firmer orthopedic pillow, this distance is little less that the thickness of the pillow you need. On the other hand, a softer pillow would need to be thicker. Regrettably, the only way to know the thickness of a softer pillow is to try it. However, you do have the minimum thickness of the pillow.
Next, measure the distance of large gaps between your body and the wall. For example, if there is a gap between the hips and the wall, measure that distance. Consequently, to maintain a straight spine, a firm lumbar pillow of that thickness will keep your spine straight.
Next, measure the distance between the knees and the wall. When you lie in bed, the knees would towards the bed, which could cause stress on your hips. So, a pillow between the knees with thickness close to the measured distance will help minimize the stress.
First and foremost, stand straight against the wall with the wall behind you. Next measure the distance from the back of the head to the wall. This distance represents the thickness of the orthopedic pillow you need with your head resting on the pillow. Consequently, with a firmer orthopedic pillow, this distance is little less that the thickness of the pillow you need. On the other hand, a thicker softer pillow works. Regrettably, the only way to know the thickness of a softer pillow is to try it. However, you do now know the minimum thickness of the pillow.
Next, measure the distance of large gaps between your body and the wall. For example, if there is a gap between the hips and the wall, measure that distance. Consequently, to maintain a straight spine, a firm lumbar pillow of that thickness keeps your spine straight.
First and foremost, stand straight against the wall with the wall in front of you. Next, if your head is the only part touching the wall, measure the distance from the wall to the hips. Consequently, to maintain a straight spine, a firm lumbar pillow of that thickness keeps your spine straight. And if there is another gap between the head and the hips, another orthopedic pillow of lesser thickness may be needed to fill that gap.
First, to answer this question, lay down near the edge of the bed in your favorite sleeping position or positions. Next measure the following distances.
Next, plot these points on a graph paper. And, if you don’t see a straight line, use appropriately sized pillows to get a straight line.
Finally, the other option, is to take a picture with you on the bed and draw a line on the picture between the middle of the knee area to the ears or nose. This lets you know where you need orthopedic pillows to align your spine.
First and foremost, dementia is a general term for memory loss and other cognitive abilities serious enough to interfere with daily life. Furthermore, Alzheimer’s is the most common cause of dementia. In fact, Alzheimer’s accounts for 60 to 80 percent of dementia cases. Most of all, alzheimer’s effects worsens over time. It is a progressive disease, where dementia symptoms gradually worsen over a number of years. In its early stages, memory loss is mild, but with late-stage Alzheimer’s, individuals lose the ability to carry on a conversation and respond to their environment.
Especially relevant, Alzheimer’s effects include poor sleep.
Also, nearly 10% of Americans age 65 and older and one-third of Americans age 85 and older have Alzheimer’s. Furthermore, of those with Alzheimer’s, 81 percent are age 75 or older.
First and foremost, in one study, scientists studied 119 adults aged 60 and older. Also, 80% of these adults had no thinking or memory problems. While, the others had only mild thinking or memory problems.
In any case, among these adults, the study found that adults with reduced slow-wave sleep (also known as deep sleep) or poor sleep had higher levels of the brain protein tau. Incidentally, these elevated levels of tau are one of Alzheimer’s effects. Moreover, brain damage and mental decline caused these elevated tau levels.
Hence, Alzheimer’s effects include poor sleep or reduced slow wave sleep in older adults. So, poor sleep is a warning sign for the presence of Alzheimer’s.
First of all, observational studies also found reduced slow-wave sleep as a common factor among adults, over age 65, who had amyloid beta plaques in their brain. In fact, amyloid beta plaques in the brain, are a physical sign of Alzheimer’s effects. Yet these adults did not show signs of Alzheimer’s effects, such as memory loss and cognitive decline.
Incidentally, slow-wave sleep (which is part of deep sleep phase) consolidates your memories. As a result, reduced slow-wave sleep hurts the memory consolidation process.
Especially relevant, amyloid beta proteins accumulate in the brain every day. Also, amyloid beta proteins are thought to be a waste product from the energy used by brain cells to communicate with each other. However, your brain sweeps out the excess amyloid beta proteins every night during slow-wave sleep.
Regrettably, some studies suggest that, interrupted slow-wave sleep causes build up of amyloid beta proteins to form plaque in brain tissue. Incidentally, scientists believe, this sign of Alzheimer’s effects, is also the first stage in the development of Alzheimer’s. Indeed, plaque can build up two decades before symptoms of memory loss and confusion appear.
Meanwhile, a 2015 study in Nature Neuroscience imaged the brains of 26 adults, between the ages of 65 to 81. Also, these adults had not been diagnosed with dementia and did not report any sleep problems. First, PET scans on the adults measured their brain’s amyloid beta levels. Then they were asked to memorize 120 pairs of words and tested on how well they remembered a portion of them.
The adults then slept for eight hours. During this time their brain waves were measured. And these brain waves searched for sleep disruptions, as well as to find out if they woke up during the slow-wave phase. The next morning, as they tried to recall the memorized words, their brains were scanned again.
Over all, adults with the highest amyloid beta levels in their brain had the poorest quality of sleep. Moreover these adults performed worst on the memory test. In fact, some forgot more than half of the words. In conclusion, then, improving the quality of your sleep results in the brain’s lowest amyloid beta levels.
Also, the high amyloid beta levels still remaining in the brain after sleep, likely turns to plaques. Therefore, these high residual amyloid beta levels are another growing sign of Alzheimer’s effects.
Lastly, 119 people aged 60 and over participated in a study to discover how sleep causes Alzheimer’s effects. Therefore, researchers related the participants measured brain waves, amyloid beta and tau levels with sleep. And, researchers found that decreased slow-wave sleep coincided with higher levels of tau in the brain along with a higher tau-to-amyloid ratio in the cerebrospinal fluid. Moreover, total sleep wasn’t a factor. In fact, people with high tau levels were sleeping longer, even taking afternoon naps, but they weren’t getting enough slow-wave sleep.
In the meantime, other studies report that aerobic exercise helps you get better sleep quality. Also, because overweight people tend to have more sleep problems, it’s important to lose weight.
In conclusion, exercising, losing weight, and practicing good sleeping habits helps you improve your sleep. Which in turn protects you from both amyloid beta plaques as well as tau proteins, both of which are growing signs of Alzheimer’s effects. In addition, good sleeping habits, like sleeping 8 hours every day, also protects you from all the other bad consequences.
Regrettably, sleeping less than 6 hours or a disturbed sleep where you were awake off and on during the night, has detrimental effects on your body. Therefore, it’s important for you to take recovery action the following day. However, to make that decision, it is useful for you to be able to recognize your sleep loss symptoms.
First and foremost, your body’s signs are listed below.
Next, cognitive symptoms include:
Next, your food related sleep loss symptoms are listed below.
Also, your sleep related symptoms are listed below.
And, your mood related sleep loss symptoms are listed below.
Finally, the other signs of sleep loss.