Wedge Pillow Articles

A Wedge Pillow For Snoring

A Wedge Pillow For Snoring

Is a wedge pillow for snoring the answer to minimize this annoying and potentially dangerous nightly occurrence? Let’s learn why an elevated pillow for snoring can help decrease this annoying action by first learning why we snore.

Why do you snore?

To successfully pick out an elevated pillow for snoring, it helps to know why you snore. If you think about it, no one snores when they are awake. This means that snoring has something to do with sleeping. When you sleep, the muscles in the back of your throat relax. If the muscles in your throat cannot keep your airway open when you breathe in, your airway narrows, leading to the vibration we know as snoring.

Snoring happens most often when sleeping flat on your back. When you sleep flat on your back, it is more difficult for the muscles in your throat to overcome the narrowing of your airway when your throat muscles relax. Sleeping on your back also reduces your lung volume.

Do wedge pillows help with snoring?

A bed wedge for snoring will keep you lying on your side and slightly elevated. This position puts you in optimal alignment to minimize snoring. When you lie on your side, your airway is less likely to collapse. In addition, lying in an elevated position increases your lung volume, making it easier to breathe.

This means the best wedge pillow for snoring is a contoured incline pillow for side sleepers. Choose an inclined pillow with strategically placed curves that support your waist, hips, and low back. Find one that is also topped with memory foam to eliminate any pressure points. The more comfortable you are on your side, the easier it will be able to sleep on your side full time.

leg separator pillow is also helpful when you sleep on your side. This pillow supports your low back, hip, knee, and foot in a way that allows your spine and hips to completely relax. It will help keep you on your side by minimizing your body's urge to turn over to your back.

After using a wedge pillow for snoring, get ready to wake up feeling energized and ready to take on the day!

-Hillary Blare, Doctor of Physical Therapy

Discover The Best Sleeping Position For Sciatica!

Discover The Best Sleeping Position For Sciatica!

Once you learn the best sleeping position for sciatica, you will be able to sleep comfortably again! Sleeping positions for sciatica will vary depending on whether you prefer to sleep on your side or on your back.

The best way to sleep with sciatica; for side sleepers

If you are a side sleeper who sleeps without a side sleeper wedge or leg separator pillow, you are contributing to your sciatic or low back pain. When you lie on your side, the area from the bottom of your ribs to the top of your pelvis is unsupported. This causes your spine to bend. Resting in this position all night exacerbates sciatica, disc injuries, and other forms of back pain.

The solution to this is to sleep with a side sleeper wedge. A side sleeper wedge will support the curve of your waist. It maintains the alignment of your spine and allows your discs to rehydrate and nerves to rest all night. This is essential for all side sleepers.

Additionally, side sleepers should sleep with a leg separator pillow. Not just any leg separator pillow, but one that runs from your pubic bone to past your feet. It should also be supportive enough that it keeps your knee and foot at the same height as your hip.

You will notice, if you lie on your side without the correct pillow between your knees, the outside of your hip is higher than your knee, and your knee is higher than your ankle. This downward angle from your hip to your ankle pulls on your back and hips all night. This can lead to pain and stiffness in the morning. A leg separator pillow will eliminate the downward angle as well as the muscle tension so you wake up limber and ready to move.

The best way to sleep with sciatica; for back sleepers

If you sleep on your back, do not sleep flat with your legs straight. For most people, sleeping flat on your back causes your low back to arch. This leads to tight low back muscles, uncomfortable discs, and waking up with stiffness and pain. It can also aggravate sciatica.

For back sleepers, the best way to sleep with sciatic nerve pain is to sleep with a knee wedge pillow. The additional support under your legs eliminates the tension in your back and hips. This will relieve sciatic pain and allow you to sleep comfortably.

Now that you know the best sleeping position for sciatica for both side sleepers and back sleepers, you can get a good night’s rest no matter which way you like to sleep!

Sleep Better With an Acid Reflux Sleeping Wedge!

Acid Reflux Sleeping Wedge

Have you been suffering from GERD or acid reflux? If so, keep reading to learn how an acid reflux sleeping wedge can help you sleep again!

What causes acid reflux?

To understand how a reflux sleeping wedge can help you sleep comfortably, it helps to know what causes acid reflux or GERD (chronic acid reflux) in the first place. Your lower esophageal sphincter is supposed to keep food and stomach acid in your stomach. Sometimes, this valve can weaken, allowing stomach contents back into your esophagus. This can lead to heartburn (burning in the middle of your chest) or regurgitation (tasting food or stomach acid).

Recommendations for a wedge pillow for acid reflux

A bed wedge for acid reflux is highly recommend by gastroenterologists to help combat acid reflux symptoms while sleeping.  The wedge should elevate your head 6 to 8 inches. Lying on a slight incline makes it much more difficult for stomach acid to escape back into your esophagus.

Reflux sleeping wedge for back sleepers

For back sleepers, I recommend starting with an acid reflux sleeping wedge that is 7’’ tall. This height falls directly in the middle of the physician recommended height and will work well to increase your sleeping comfort. Always place a pillow behind your head while you lie on your elevated pillow so that your neck is comfortable.

Acid reflux wedge pillow for side sleepers

A contoured, side sleeping wedge is a great option for side sleepers. The strategically placed contours support your waist and hips while you incline. A side sleeping wedge also works well for pregnant women who want to sleep on their side. It supports their belly and decrease their reflux.

You may need to look for a reflux sleeping wedge that is taller if you are overweight or have difficulty breathing when you lie flat on your back. For either of these circumstances, you may consider a 10’’ or 12’’ incline bed wedge. If you are a pregnant back sleeper with acid reflux, you will want to try a 12’’ incline bed wedge.

An acid reflux wedge makes it possible to sleep with heartburn, giving you more energy during the day to do what you love!

Wedge Pillow Benefits You Should Take Advantage Of

Wedge Pillow Benefits

Sleeping on a wedge pillow benefits your joints, muscles, and whole body in general. Let’s discuss just a few ways a wedge pillow can help you.

Benefit #1: combatting acid reflux

The first benefit of sleeping on a triangle wedge pillow is its ability to combat GERD and acid reflux. By elevating your upper body at least 7’’, you make it substantially harder for stomach acid to backflow into your esophagus. An incline pillow will offer you immediate relief and improved sleep quality whether you suffer from hiatal hernia, GERD, or acid reflux.

Benefit #2: decreasing sinus drainage

The second benefit of sleeping on an incline wedge is its ability to decrease sinus drainage and improve breathing quality. Because your head is elevated on a wedge pillow, your sinuses drain with the assistance of gravity. This works well for anyone with asthma, allergies, or any sinus and breathing difficulties.

Benefit #3: help with sleep apnea and snoring

The third of many benefits of sleeping on a wedge pillow is it can assist with sleep apnea and decreasing snoring. Look for a contoured upper body wedge which will support your torso fully so you can sleep comfortably on your side. Sleeping elevated and on your side positions your throat muscles in a way that can lessen snoring and improve breathing quality.

Benefit #4: relieve back pain

A fourth benefit of sleeping on a wedge pillow will highlight the use of a knee wedge pillow. An under knee wedge pillow will support your legs while sleeping on your back. Sleeping with your legs elevated at least 8 inches will relieve back discomfort and pain. Even if you are not currently experiencing back discomfort, you should never sleep flat on your back because of the strain it puts on your lower spine.

Benefit #5: improve circulation and decrease swelling

Finally, the fifth benefit of sleeping on a wedge pillow is its ability to reduce swelling. A leg elevation pillow that is contoured, will cradle your legs above your heart and allow gravity to assist the fluid out of your legs. You can comfortably recline for 15 minutes at a time or rest there all night and feel the difference it makes in your legs.

A wedge pillow is an effective, all-natural home remedy for many different conditions. They also are great positional tools to support your body in the best position while you sleep.

There are so many wedge pillow benefits, hopefully you can take what you learned and figure out which wedge pillow or pillows are right for you!

-Hillary Blare, Doctor of Physical Therapy