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"Why am I wide awake at night but sleepy during the day?" "What's the difference between people who can sleep and those who can't?" Everyone has experienced lying in bed unable to sleep and staying up all night.
However, most people don't know what to do to get a good night's sleep. While there are many tips online, it's hard to know where to start.
For those individuals, we recommend adjusting or changing your pillow.
In this article, we'll explain the reasons and fundamental causes of poor sleep, and introduce a common solution: changing your pillow.
Reading this article can help you achieve better sleep and even resolve issues like stiff shoulders and snoring!
1. Many People Want to Sleep Well!
Insomnia is considered one of the lifestyle-related diseases, and many people consult sleep specialists.
Japanese people are said to have shorter sleep durations globally, suffering from chronic sleep deprivation. *1
Not being able to wake up in the morning can lead to being late, and falling asleep during class or meetings can result in being scolded by teachers or bosses, and a loss of trust.
In Japan, falling asleep is often dismissed as "laziness" or "slacking off," but not being able to sleep can also be a symptom of depression, so early examination is necessary.
Due to this background, many people want to achieve good sleep and improve their sleep satisfaction.
In addition to depression, sleep deprivation can lead to various lifestyle diseases such as diabetes, so never think, "I can overcome sleepiness with willpower!" Instead, consult a sleep specialist immediately. *2
2. What's the Reason for Not Being Able to Sleep Well?
There are many reasons why you might not be able to sleep well, including the following:
- Decreased basal metabolism
- Hot and humid bedroom
- Sensitivity to noise and light
- Stress from work or relationships
- Using computers or smartphones before bed
To increase basal metabolism, you can engage in moderate exercise or strength training, or eat spicy foods like capsaicin to warm your body.
Additionally, adjusting your bedroom to a comfortable temperature or adjusting your bath time can make it easier to fall asleep.
2-1. Unsuitable Sleep Environment
While there are various methods to achieve good sleep, such as using relaxing aromatherapy or consuming foods that promote sleep, it's not uncommon for these methods to not work for everyone.
In such cases, some people resort to sleeping pills, but this method is not highly recommended. Sleeping pills can lead to dependence and, in the worst-case scenario, even death.
Other contributing factors include anxiety about the next day or a disrupted sleep rhythm due to excessive smartphone use, creating an environment unsuitable for sleep. *3
If the cause is clear, addressing that cause should be the top priority.2-2. Unsuitable Bedding, such as Pillows
One reason for not being able to sleep well is that your bedding doesn't suit your body.
There are many factors to consider, including warmth, absorbency, and moisture regulation. If any of these are unsuitable, you may not be able to sleep well, and your sleep quality will suffer.
Unsuitable bedding can cause physical pain and affect you even outside of sleep time, so be careful.
However, changing all your bedding can be a big commitment.
When people think of bedding, they often imagine futons or mattresses, but mattresses can be expensive, and a mistake can be costly. Therefore, we recommend changing your pillow instead of your mattress.
Pillows are relatively inexpensive to replace and don't take much time. They can also have a significant effect, offering excellent cost-effectiveness!
3. To Get a Good Night's Sleep, Start by Changing Your Pillow!
As mentioned earlier, it's recommended to start by changing your pillow to get a good night's sleep.
Just as some people can't sleep when their pillow changes, pillows significantly impact sleep.
There are many factors to consider when choosing a pillow, such as material, firmness, and height. In particular, the height of the pillow can make a significant difference.
If you snore frequently, simply changing the height of your pillow can often resolve the issue.
Many people, even when tired during business trips or vacations, find it impossible to sleep on unfamiliar hotel pillows.
Conversely, this means that if your pillow is exactly what you need, you can sleep soundly.
According to one theory, the inability to sleep when a pillow changes is a remnant from when humans were hunters. When something feels different, the brain mistakenly perceives it as a potential threat, leading to an unconscious sense of danger.
This can cause excitement and prevent sleep, ultimately leading to insomnia. *4
Of course, safety is ensured in modern times, so it's generally the case that an unfamiliar pillow causes discomfort that prevents sleep.
You should know what height and material your usual, comfortable pillow has.
Using an appropriate pillow can make it easier to sleep well.
4-1. Pillows are Also Important for Resolving Snoring
Snoring is often a cause of sleeplessness and should not be underestimated.
While you might wake up from your own snoring, the real problem is that it indicates a tendency for breathing to stop.
If snoring becomes severe, it can lead to conditions like sleep apnea, so caution is necessary. The dangers of snoring are explained in the article "Are Women Troubled by Snoring? Characteristics and Solutions for Those Who Snore."
Snoring may be caused by an unsuitable pillow height, which can narrow the upper airway.
Generally, sleeping on your back is considered the posture most likely to cause snoring, and sleeping on your side is recommended to suppress snoring.
4-2. Stiff Shoulders May Also Be Caused by Your Pillow
Like snoring, stiff shoulders can also be caused by your pillow.
In particular, for those who don't toss and turn, maintaining the same posture while sleeping can put pressure on the same muscles, leading to stiff shoulders. *5
Although it wasn't widely known until recently, pillows with magnets have been developed and sold for such individuals.
The idea that pillows can be a cause is gradually gaining recognition. Of course, magnets aren't strictly necessary; simply using a pillow that fills the gap between your nape and the bedding can significantly alleviate the problem.
5. Which Pillow Ensures a Good Night's Sleep?
I've explained various points, but many of you might still be wondering, "Which pillow will ultimately help me sleep well?"
In conclusion, the ideal pillow for a good night's sleep varies by individual. Ideally, you should choose a pillow whose shape fits your head perfectly.
Please refer to reviews and other resources to find the perfect pillow for you.
To achieve a good night's sleep, changing your pillow is recommended as it's an easy change with noticeable effects.
If changing your pillow can help you sleep well, it's definitely worth trying.
Finally, here's a summary of this article:
- Reasons for not sleeping well can include "sleep environment" and unsuitable bedding.
- When it comes to bedding for better sleep, the pillow is what you should change.
- Changing your pillow can also alleviate snoring and stiff shoulders.
As mentioned earlier, insomnia is a lifestyle-related disease, and if left untreated, it can lead to serious illnesses such as depression and diabetes, requiring prompt action.
Start by changing your pillow and reviewing your sleep habits. If you still feel something is wrong, it's important to consider seeing a doctor.
【References】
※1 Deep Relationship Between Sleep and Lifestyle-Related Diseases | e-Health Net (Ministry of Health, Labour and Welfare) (mhlw.go.jp)
※2 Deep Relationship Between Sleep and Lifestyle-Related Diseases | e-Health Net (Ministry of Health, Labour and Welfare) (mhlw.go.jp)
※3 Sleeping Habits Across Countries, Japanese Sleep Shorter - Revealed by App - BBC News
※4 No. 82: Inability to Sleep When Your Pillow Changes, Surprisingly Large Impact and Solutions | National Geographic Japan Site (nikkeibp.co.jp)
※5 What is "Tension-Type Headache" Caused by Muscle Stiffness and Stress in the Neck and Shoulders | NHK Health Channel
