Best Pillows for Migraines - How to Choose the Right Loft, Shape and Material

How to Choose the Best Pillows for Migraines

Migraines can disrupt sleep and poor sleep can trigger migraines. Finding the right pillow is important for people who suffer from migraine headaches. The correct loft, shape, and material can make a big difference in pressure point relief and spinal alignment.

How Does Sleep Quality Affect Migraines?

Lack of sufficient deep sleep is a common trigger for migraines and headaches. Poor sleep can make migraines more frequent, longer-lasting, and more severe. Getting quality sleep is an important part of preventing migraine attacks.

During deep REM sleep, the brain has time to recover from inflammation and stress. Interrupted sleep deprives the brain of this recovery phase. Sleep disorders like insomnia or sleep apnea can also trigger migraine episodes.

Waking up with a migraine attack is also very common. This is related to hormones, circadian rhythms, and sleep cycles. Finding ways to improve sleep quality can help manage migraine frequency and severity.

How Do Migraines Affect Sleep Quality?

Migraines and headaches can also make it very difficult to fall asleep and stay asleep throughout the night. Reasons why migraines disrupt sleep include:

• Intense head pain making it hard to get comfortable
• Nausea, dizziness, and other symptoms keeping you awake
• Medication side effects like insomnia
• Fear of another attack in the night
• Stress and anxiety about migraines affecting sleep

Lack of restorative deep sleep and REM sleep takes a toll on the body. This vicious cycle makes migraine attacks more likely while also worsening sleep issues.

How Does Your Pillow Choice Impact Migraines and Sleep?

Choosing the right pillow is extremely important for migraine sufferers. The proper pillow provides cervical support, aligns the head, neck and spine, and helps relieve pressure points.

The wrong pillow can exacerbate migraines, cause neck pain and stiffness, disrupt sleep, and contribute to morning headaches. Consider these factors in choosing a pillow for migraines:

• Loft - Ideal height to properly align your neck.
• Shape - Contours to support the head and neck.
• Firmness - Cushions without smashing the head.
• Temperature - Breathable and stays cool.
• Pressure relief - Alleviates pain at pressure points.
• Quality materials - Avoid allergens and improve comfort.

Pillow Filling Materials and Migraines

Different pillow fillings have advantages and disadvantages for migraine sufferers:

Memory Foam

Pros:

• Moldable shape relieves pressure points
• Doesn't flatten over time
• Hypoallergenic

Cons:

• Can feel too warm for some users
• Some odor from foams
• Not as fluffy and soft as down or feathers

Down

Pros:

• Very soft and comfortable
• Moldable and breathable
• Retains loft well over time

Cons:

• Expensive
• Allergy trigger for some
• Needs frequent fluffing to maintain shape
• Not supportive enough for all sleepers

Feathers

Pros:

• Moldable shape
• Soft and breathable
• Budget-friendly

Cons:

• Allergy trigger
• Prone to flattening
• Poking quills can be uncomfortable
• Lacks pressure relief

Buckwheat

Pros:

• Moldable shape
• Naturally hypoallergenic
• Breathable and stays cool
• Provides support and alleviates pressure

Cons:

• Can be noisy and crunchy
• Heavy pillow not ideal for all

Latex

Pros:

• Hypoallergenic and antimicrobial
• Breathable and cool
• Good pressure relief
• Durable and retains shape

Cons:

• Not as moldable as other materials
• Can sleep hot for some
• Heavy and not ideal for stomach sleepers
• Odor can be bothersome

Consider your sleeping needs, pain points, temperature preferences, and budget when selecting a pillow material for migraines.

Pillow Shopping Tips for Migraine Sufferers

Keep these important tips in mind when shopping for the ideal pillow to help prevent migraines:

• Choose the right loft for your sleep position - higher loft for side sleepers, lower for back.
• Look for moldable shapes that contour to the head and neck.
• Feel the firmness and density that works best for you.
• Read reviews from other migraineurs about pros and cons.
• Select moisture-wicking, breathable covers like bamboo, eucalyptus, or phase-change material.
• Consider adjustable fill pillows you can customize as needed.
• Don't skimp on quality since you use a pillow daily.
• Test pillows long-term with sleep trials and warranties.

Recommended Pillows for Migraines

Here are some top-rated pillows designed to help alleviate migraines:

Tempur-Pedic Neck Pillow

This memory foam contour pillow cradles the head and neck. The ergonomic shape aligns the spine and relieves pressure points. It adapts to your shape but springs back to place. The medium support is ideal for side and back sleepers. The breathable knit cover stays cool all night.

Coop Home Goods Eden Memory Foam Pillow

The Eden has a gusseted design filled with shredded memory foam you can add or remove to customize loft and firmness. This makes it easy to adapt for side or back sleeping. The pillow stays cool with the moisture-wicking bamboo-polyester blend cover. It comes with a 5-year warranty.

Purple Harmony Pillow

The Harmony uses a unique Purple grid hexagonal design to cradle the head and adapt to all sleep positions. The grid gently flexes under pressure. A latex core provides lift and responsiveness. The moisture-wicking cover is cool and soft. This pillow helps relieve pressure while properly supporting the head and neck.

Tuft and Needle Foam Pillow

This pillow features a soft outer foam with firm inner layers for support and pressure relief. The breathable cover helps regulate temperature. The pillow can work for all sleep positions by removing the inner foam layer. It has antimicrobial properties and is backed by a 1-year warranty.

Snuggle-Pedic Ultra-Luxury Bamboo Shredded Memory Foam Pillow

This popular pillow contains a combination of memory foam and microfiber fill you can shape as needed. The breathable bamboo viscose cover stays cool. The pillow is customized by removing fill to adjust loft and firmness for your sleep position. It comes with an impressive 20-year warranty.

When to Speak With a Doctor About Migraines and Pillows

Talk to your doctor if you regularly wake up with morning migraines or neck pain despite trying new pillows. You may need evaluation and treatment for an underlying sleep disorder or other health condition contributing to the problem.

Discuss options like sleep studies, cervical pillows, physical therapy, and medical treatments to improve migraine symptoms and achieve restful sleep.

Other Tips for Improving Sleep Quality with Migraines

Aside from picking the right pillow, other tips for better sleep with migraines include:

• Follow consistent sleep and wake times
• Optimize the sleep environment - cool, dark, quiet, and comfortable
• Avoid caffeine, alcohol, large meals, and screens before bedtime
• Reduce stress through meditation, yoga, gratitude journaling
• Try gentle stretches, white noise, aroma therapy, and weighted blankets
• Consider cognitive behavioral therapy for insomnia (CBT-I)
• Ask your doctor about supplemental melatonin or magnesium.

Conclusion

Choosing a pillow specifically suited for migraines and your sleep position can make a big difference in preventing headaches. Look for options that relieve pressure points, align the spine, stay cool, and allow you to customize loft and firmness as needed. Combining the ideal pillow with good sleep habits provides the best chance for resting comfortably and waking up headache-free.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.