Snoring can sometimes be reduced by sleeping on your side, elevating the head of the bed, working toward a healthy weight if appropriate, avoiding alcohol before bed, and addressing nasal congestion. Results vary, and no home measure is guaranteed to stop snoring. Pauses in breathing, gasping, choking, or severe daytime...
Side sleepers may benefit from two separate supports: a head pillow high enough to keep the neck in line with the spine, and a shaped pillow between the knees to support a comfortable position for the hips and lower back. Without support between the legs, the upper leg may drop...
Keep pillows and other soft objects out of an infant’s sleep space throughout the first year. They increase the risk of suffocation, entrapment, and strangulation. Older children do not need a pillow at a fixed age; many begin using one after moving to a toddler or child bed. If you...
Shoulder pain can feel worse at night because sleeping positions place pressure on sensitive tissue or leave the arm unsupported. Rotator cuff disorders and frozen shoulder are among the possible causes, but nighttime pain alone does not identify the condition. This guide reviews common causes, sleeping positions that may reduce discomfort,...
Do you wake up with a stiff, painful neck even after a full night of sleep? A sleeping position or pillow that does not support your neck properly may be contributing to the problem. This article explains common causes, signs that warrant medical attention, and changes you can try tonight. Why...
Do you toss and turn while your thoughts race, then wake feeling more tired than when you went to bed? You are not alone. Ongoing stress can make restorative sleep difficult. A demanding job and too little sleep may seem like an unavoidable part of modern life, but sleep is...
Do you often toss and turn in bed while the hours pass, then wake feeling tired, irritable, and low on energy? You are not alone. In a fast-paced life, restful sleep can be difficult to achieve. One useful place to start is sleep hygiene. You may be wondering, what is sleep...
Do you wake with a blocked nose, watery eyes, or repeated sneezing? Seasonal allergy and infection are possible causes, but allergens in bedding can also contribute. A pillow change may be one part of reducing exposure, although no pillow can diagnose or cure an allergy. An allergy-friendly pillow is best...
Restless legs syndrome (RLS) is a neurological sensorimotor disorder that causes an urge to move the legs, usually with crawling, tingling, or pulling sensations in the evening or at night. It affects an estimated 7% of adults. Regular moderate activity, a calming evening routine, limiting evening caffeine and alcohol, and...
Sleep apnea repeatedly interrupts breathing during sleep. In obstructive sleep apnea (OSA), the upper airway narrows or closes. An analysis in The Lancet Respiratory Medicine estimated that 936 million adults worldwide have OSA, many without a diagnosis. Small studies suggest that upper-body elevation can reduce breathing events in some people,...
A stuffy nose can disrupt sleep and leave you feeling tired the next morning. A cold may also cause an irritated throat, cough, and general discomfort. Several simple measures can provide relief from cold-related congestion, helping you breathe more comfortably while the illness runs its course. They do not cure...
Do the demands of daily life leave your shoulders tense, your thoughts racing, and sleep difficult? Slow, deliberate breathing is a simple practice you can use almost anywhere. It may reduce feelings of tension and help you settle before bed, although it does not guarantee that you will fall asleep...
Sleep after hip surgery can be painful and uncertain. Pain, swelling, and concern about a wrong movement can interrupt rest when the body needs it for recovery. Sleeping on your back is the safest general position. Sleeping on the non-operated side may be allowed only with a pillow between the...
A pillow should generally be replaced every 1 to 2 years . This general recommendation reflects how filling compresses and loses support over time while sweat, oils, and dust accumulate and provide food for dust mites. If you wake with neck pain, your pillow remains flat after folding, or your...
Elevating the legs above heart level uses gravity to help blood return toward the heart, which can relieve heavy, swollen legs after a demanding day. It is not a remedy for every kind of swelling. Swelling in only one leg with warmth, redness, or pain may indicate deep vein thrombosis,...
Elevating your upper body during sleep is not a solution for everyone, but evidence supports it for nighttime reflux. It may also help with mild snoring and nasal congestion because gravity helps keep stomach contents down and may improve mucus drainage. It offers no particular advantage for healthy sleepers without...
For many people with neck pain, a memory foam pillow can be a good choice because its density holds the head and neck in alignment better than softer materials. It is not best for everyone: it retains more heat than latex, responds more slowly, and is often too high for...
Choose the right pillow in three steps. First, consider your sleeping position: side sleepers need a higher pillow, back sleepers a medium-height pillow, and stomach sleepers the lowest option. Next, consider the material: memory foam for support, or down and microfiber for softness. Finally, account for specific needs such as...
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