As we age, a good night’s sleep becomes more precious and, arguably, more elusive. Many of us understand the struggle of finding the perfect sleeping position, the right mattress, and the ideal pillow setup. But did you know that something as simple as using two pillows could be detrimental to your sleep quality and posture? This is the stark warning issued by a sleep expert that might just change the way you think about your bedtime routine.
Sammy Jo, a doctor of physical therapy, has taken to social media to share her professional advice on why you should reconsider the double-pillow sleeping arrangement. In her informative video, she explains that using two pillows can exacerbate a condition known as a Dowager’s hump, a curvature that can form on your upper back due to poor posture or underlying conditions such as osteoporosis or spinal degeneration.
Your pillow setup could be affecting more than just your sleep.
Throughout the day, many of us are guilty of slouching or leaning forward, which can lead to a forward curvature of the spine. When we then go to bed and prop our heads up with two pillows, we’re essentially lifting our heads to meet this poor posture instead of allowing our necks and spines to stretch back into a healthier, straighter alignment.
Sammy Jo urges her viewers to lie flat in bed and opt for a single, flatter pillow. She suggests using a rolled-up towel to support the natural curve of your neck if needed. This simple change can make a significant difference in maintaining a good posture while you sleep, which in turn can improve your posture during the day.
For those who find lying flat uncomfortable or experiencing their head tilting back too far, Sammy Jo recommends starting with some gentle stretches to help your neck adjust. She demonstrates a stretch against a wall, where you press your lower back and the back of your head against the wall, with knees slightly bent. This exercise can help realign your thoracic spine and reduce discomfort when trying to sleep in a flatter position.
The physical therapist also cautions against mattresses that conform too closely to your body’s shape, as they can reinforce poor posture throughout the night. Instead, she advises using gravity to your advantage to help stretch and straighten your spine while you sleep.
Despite the expert’s advice, many people in the comments section of her video admitted to using more than two pillows, citing reasons such as acid reflux or personal comfort. While individual needs may vary, it’s essential to consider the potential long-term effects of your sleeping habits on your posture and overall health.
Have you tried sleeping with just one pillow, or do you have a different strategy for a good night’s rest? Share your experiences and tips in the comments below – your fellow readers might benefit from your wisdom!
Also read: Wake up mid-dream? It could be your brain sending you a warning
