Your pillow could be wrecking your skin and spine; here’s what you can do about it

The humble pillow, a staple of bedrooms worldwide, plays a far more crucial role in our nightly rest than many realise. While we often focus on mattress quality and sleep duration, the height of our pillows can significantly impact both our sleep quality and long-term health.

According to content creator Dr Mehss, “Sleeping with a high pillow can potentially lead to skin issues such as wrinkles, acne, skin irritation, and puffiness or under-eye bags due to increased pressure, bacteria buildup, friction, fluid accumulation, neck stiffness, among others.” In her reel, he highlights several issues that can arise as a result of using the wrong pillow.

 

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How sleeping with a high pillow can contribute to skin issues

Dr Palleti Siva Karthik Reddy ,MBBS, MD, General Medicine, consultant physician, explains what can happen to your skin if you sleep on a high pillow. “A high pillow pushes the chin towards the chest, creating a persistent crease in the skin. This repeated folding can lead to the development of permanent wrinkles, especially in the neck and lower face,” he states. 

The unnatural angle of the neck compresses blood vessels and lymphatic channels, Dr Reddy adds. “This can hinder blood flow, leading to decreased oxygen and nutrient delivery to skin cells, potentially accelerating ageing. It can also impair lymphatic drainage, causing fluid buildup and resulting in puffiness, particularly around the eyes.”

Prolonged contact with the pillow transfers oil, dirt, and bacteria to the skin, potentially clogging pores and triggering acne breakouts. Additionally, the friction from sleeping on a high pillow can irritate existing acne, making it worse.

Dr Reddy continues, “The constant pressure and friction can compromise the skin’s natural barrier function, making it more susceptible to dryness, irritation, and infections.”

Adjustments or alternative pillow types for those experiencing neck stiffness or pain

Dr Reddy recommends the following:

Optimal Pillow Choice: The key is to choose a pillow that maintains the neck’s natural curvature, preventing strain and misalignment. Memory foam pillows, contour pillows, and adjustable pillows are often recommended by orthopedists.

Memory Foam Pillows: These mold to the shape of your neck, providing personalised support and pressure relief. They distribute weight evenly and reduce stress on the cervical spine.

Contour Pillows: Designed with ergonomic curves, they cradle the head and neck in a neutral position, promoting proper alignment and alleviating muscle tension.

Adjustable Pillows: These allow you to customise the height and firmness to match your individual needs and sleeping position. You can experiment with different configurations to find what feels most comfortable and supportive.

Physical Therapy: If neck stiffness or pain persists, seeking professional help from a physical therapist can be beneficial. They can assess your posture, identify any underlying issues, and recommend specific exercises and stretches to improve neck flexibility and strength.

Misaligned vertebrae can put pressure on nerves, causing radiating pain, numbness, or tingling in the arms and hands. (Source: Freepik)

Long-term effects on spinal health

Inadequate support can have a severe impact on a person’s spine, says Dr Reddy. These are:

Cervical Spondylosis: This degenerative condition affects the discs and joints of the neck, leading to pain, stiffness, and reduced mobility. Chronic misalignment from using a high pillow can accelerate wear and tear on the cervical spine, increasing the risk of developing spondylosis.

Nerve Compression: Misaligned vertebrae can put pressure on nerves, causing radiating pain, numbness, or tingling in the arms and hands. This can lead to conditions like cervical radiculopathy, which significantly impacts quality of life.

Chronic Pain and Discomfort: Persistent neck pain, headaches, and shoulder pain can become a daily struggle, disrupting sleep, affecting mood, and limiting activities.

Postural Issues: Prolonged misalignment of the neck can also affect the overall posture, leading to imbalances in the shoulders, back, and hips.

Key factors someone should consider when selecting a pillow

According to Dr Reddy, “The primary function of a pillow is to support the natural curve of the neck. Look for pillows that cradle the head and neck in a neutral position, maintaining the spine’s natural alignment.”

Memory foam and latex are excellent choices as they conform to the body’s shape, providing consistent support and pressure relief, he states. They also tend to be more durable than traditional down or feather pillows.

Consider your preferred sleeping position when choosing a pillow. Back sleepers typically need a medium-firm pillow, side sleepers need a firmer pillow to fill the gap between the shoulder and neck, and stomach sleepers need a thinner pillow to avoid excessive neck extension.

Dr Reddy adds, “Pillows with adjustable layers allow you to personalise the height to your comfort and spinal alignment needs. This is especially beneficial for individuals with varying sleeping positions or those who experience changes in their preferences over time.”

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