Your pillow really can make a difference in how you sleep. It’s important to find a pillow that can help you sleep comfortably in a healthy position. This can help improve your breathing during sleep and make it easier to shift to or maintain a sleeping position that reduces snoring and sleep apnea severity.
A new pillow can help improve your sleep and is a reasonable first step in assessing why you are sleeping poorly. However, it is rarely enough to help if you are a loud snorer or if you have sleep apnea. If you change your pillow, and you still experience snoring and poor sleep, the Omaha sleep dentists at the Advanced Dental Sleep Treatment Center can help.
Do You Need to Replace Your Pillow?
There are some industry guidelines out there that suggest you regularly replace your pillows on a certain timeframe. These are as short as replacing a pillow every 18 months. However, it’s more important to pay attention to the functional characteristics of your pillow and replace a pillow when it no longer serves.
The primary method to judge whether you need to replace your pillow or not is whether you are still sleeping comfortably. If you’re not sleeping comfortably anymore, it may be time to replace your pillow.
You may also check to see if it is still ventilating well enough. Crush the pillow and see if it puffs up again or fold it in half and see if it straightens itself out. If it doesn’t puff or unfold, it’s time to consider getting a new pillow. Pull off the pillow cover and look for stains. See if it smells.If it is covered with stains and has a perceptible odor, it’s time to replace the pillow.
If you’ve replaced your pillow recently, but you’re still not sleeping well, it might be time to talk to an Omaha sleep dentist at the Advanced Dental Sleep Treatment Center to determine whether there might be another reason why you’re sleeping poorly.
Sleep Position Matters
Your sleep position can impact the severity of your sleep apnea. In general, sleeping on your side reduces the severity of sleep disordered breathing (including snoring and sleep apnea). However, there are several different types of pillows specifically designed to reduce the severity of sleep disordered breathing. These include:
- Side sleeping pillows
- Realignment pillows
- Wedge pillows
- Smart pillows
Side sleeping pillows discourage you from sleeping on your back. There are several different styles, shapes, and sizes. It can take time to find the one that keeps you sleeping comfortably on your side.
No matter how much your airway collapses at night, it will be at its most open if it’s straight. Realignment pillows work to hold your head at the right height to keep your airway straight.
Wedge pillows are an alternative for people who can’t or don’t want to adapt to side sleeping. These work by elevating your head and upper body. This changes the angle of gravity pulling on your airway, and can help keep your airway open.
Smart pillows have sound sensors or use your phone’s microphone to detect snoring. When they detect snoring, the pillow will change size or shape to elevate your head (like a wedge pillow) or move you onto your side (like a side sleeping pillow).
Although pillows often advertise anti-snoring claims, they are not a treatment for snoring or sleep apnea. An Omaha sleep dentist can help you find an effective, proven treatment for your sleep disordered breathing.
Getting the Right Fill
The most common fill materials are down, polyester fibers, and foam. However, wool, cotton, and latex are also available. The type of fill will determine the supportiveness and comfort of the pillow. For the most part, finding a good fill material is a very personal decision–try resting on a few in the store before you decide to buy. When trying out different pillows, be aware of any allergic response you have to materials. Also see if the pillows give off any odor initially, as this could be a sign of chemical outgassing. This isn’t just an issue with synthetic materials, it might also be due to cleaning or processing of natural materials.
And don’t forget to check pillows for heat retention. Rest on the pillow for a few seconds, then lift your head up and feel how warm the spot is. A pillow that retains more heat will lead to sweatier nights.
Some pillow manufacturers promote numbers like “fill power” to convince you that their pillows are higher quality and will last for longer. Don’t believe these claims unless the manufacturer backs them up with a good warranty or numerous customer reviews support the claim.
More Than One Pillow?
It’s not unusual for people to feel differently about their pillows on different days. If this is you, consider getting multiple pillows for different nights. Decorative pillowcases or shams can be used to put multiple pillows on the bed without having it seem incongruous. That way, you’ll always have your pillow options ready at hand and can pick the right one to match your mood.
More Than One Pillow?
It’s not unusual for people to feel differently about their pillows on different days. If this is you, consider getting multiple pillows for different nights. Decorative pillowcases or shams can be used to put multiple pillows on the bed without having it seem incongruous. That way, you’ll always have your pillow options ready at hand and can pick the right one to match your mood.
Relief from Snoring and Sleep Apnea in Omaha
Although it’s true that sleeping position influences your snoring, anti-snoring treatment pillows are rarely as effective as they claim, and for most people they make little difference. Unless your doctor prescribes a specific pillow, don’t count on therapeutic pillows to justify the investment. Instead, it’s better to talk to an Omaha sleep dentist about the potential cause of your sleep problems. They can help you get a sleep test to determine whether you have potentially deadly sleep apnea or simple snoring.
If you are looking for effective, comfortable, and convenient snoring treatment, please call (402) 493-4175 for an appointment with us at the Advanced Dental Sleep Treatment Center and visit our Omaha office.
