Wrong Pillow Could Be Causing Sleepless Nights

Media Release

Date: 24th February 2011

Wrong Pillow Could Be Causing New Zealanders A Painful Nights Sleep Say Chiropractors

Thousands of New Zealanders could be needlessly suffering from disrupted sleep due to bad pillow choices at bedtime. That is according to the New Zealand Chiropractors’ Association, who claim that using the wrong pillow can be a common cause of neck and back pain and can have a significant impact on both the quality and duration of sleep, leading to chronic tiredness and other health problems.

According to the Massey University Sleep Wake Centre 37 per cent of New Zealand adults aged 30 to 60 are sleep-deprived and 25 per cent of adults aged 20 to 60 have insomnia. A number of studies have shown that proper selection of a pillow can significantly reduce neck pain and improve quality of sleep[1]. Chiropractors believe that more education around pillow and bed selection could help reduce these numbers.

‘People rarely give much thought to the pillows that they use, focusing almost entirely on the bed. However, if the neck is not supported properly when sleeping it can cause a whole range of problems from neck pain to upper and lower back discomfort, headaches, shoulder and arm pain and restlessness,’ explains Dr. Hayden Thomas, chiropractor and spokesman for the New Zealand Chiropractors’ Association.

A new study by researchers at the University of Warwick Medical School, UK, shows that people who are unable to get a sleep of at least six hours a day are at an increased risk of suffering a heart attack or stroke. The researchers found that those who slept for less than six hours a day had a nearly 50 percent more risk of suffering a heart attack and 15 percent more at risk of a heart stroke[2].

Fortunately, there are a number of things that can be done to ensure an unsuitable pillow is not going to get in the way of getting a healthy night’s sleep.

‘It is important to choose a pillow that is of a shape and material that suits your sleeping position,’ advises Dr. Thomas. ‘For example, a side sleeper will need something that cradles and contours the neck, providing an even surface, whereas a back sleeper will require a medium support pillow that will support the natural curvature of the upper spine, providing support under the head, neck and shoulders. If you are in any doubt, get in touch with a suitably qualified health professional as they will be more than happy to point you in the right direction.’

‘One of the other mistakes people make is that they keep the same old pillow for years,’ adds Dr. Thomas. ‘They do wear out and need to be replaced eventually, just like your bed. As a general rule, a feather pillow should last around eight years, a down pillow five years and a man made filling from six months to two years. The best way to check whether it is time to get a new feather or down pillow is to lay it on a hard surface, fold it in half and squeeze out the air. Release the pillow. If it unfolds and returns to its original position, it has enough support. An overused pillow will stay folded.

‘To test a polyester pillow, fold it in half in the same way and place an object weighing about ten ounces or 280 grams on top. If it unfolds itself and dislodges the object, it has plenty of use left in it. If it remains folded then it won’t be adequately supporting your head and really should be replaced.’

'Today the choice is vast' says Dr Thomas 'There are now pillows on the market made from specially contoured memory foam, natural latex and even a water-filled pillow which has been shown very effective for neck pain suffers and improving sleep quality.'1 These newer designs and materials may offer an advantage for some people giving greater support and usually last far longer than loose filled pillows, however they can be a significant initial investment.

For further information on the New Zealand Chiropractors’ Association visit www.chiropractic.org.nz.

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