Don’t accidently sabotage a great night’s sleep by making rogue mistakes that can cost you some precious shut eye – especially when they can be so easily avoided
We’re all after one thing – a decent night’s sleep. But little do we realise we’re guilty of self sleep sabotage most evenings. Ample shut eye is key for feeling refreshed and ready for a new day, but many of us are waking feeling groggy, sore, and less than energised.
Worryingly, new research by sleep technology firm Simba (www.simbasleep.com), reveals that over a third of UK adults wake up to neck aches and pains in the morning, while a further quarter suffer as a direct result from a stiff or sore neck.Lisa Artis, deputy CEO of Simba’s charity partner The Sleep Charity, warns that there are numerous reasons why this can be the case – and why it’s likely your actions are behind it.
From using the wrong pillow, to folding a pillow in half, and even using sofa cushions as a headrest, two in five Brits are committing one of eight top ‘Pillow Sins’ that experts say will sabotage a good night’s sleep.
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But there are some simple fixes that could be the key to a better night’s rest, and give respite from daytime neck gripes.
Sleeping on the wrong type of pillow Nearly half of side sleepers (48%) and two in five back sleeping Brits [40%] are resting on the wrong type of pillow, the study has revealed.Among those who frequently wake up at night and struggle to fall back asleep, over a third believe they are using the wrong type of pillow for their sleep position.Lisa said: “To ensure proper spinal alignment, choose a pillow that matches your sleeping position. Side sleepers need a firmer, high-loft pillow to support the head and fill the gap between the head and shoulders. Back sleepers should go for a medium-loft pillow that supports the neck’s natural curve, while stomach sleepers require a softer, low-loft pillow to prevent neck strain.“Try a Simba Hybrid Pillow which offers the perfect solution with its adjustable loft and firmness, allowing you to customise the height to suit your sleep position. Its Nanocube core lets you add or remove cubes for ideal support, while the soft inner sleeve reduces pressure points, preventing neck strain and enhancing sleep quality”.Never washing your pillowThe study revealed that while nearly two in five [41%] of Brits wash their pillowcases regularly, horrifyingly over half admit [59%] to never actually washing their pillow.Lisa added: “Unwashed pillows can harbour bacteria, dust mites, and allergens. By washing your pillow every 3-6 months you can eliminate these contaminants. We recommend checking care labels for proper washing instructions as a staple to maintaining cleanliness and hygiene.”
Using a cushion instead of a proper pillowUnsurprisingly, younger people are the most guilty of using sofa cushions instead of proper pillows. A quarter of those surveyed between the ages of 18-24 admitted to grabbing a sofa cushion or a travel pillow for regular sleep.
This is an unwise choice as cushions are often too soft, too firm, or lack the shape needed for good sleep posture. They’re also not made from materials designed to regulate airflow, so can trap heat and cause you to overheat at night.
“Science shows that improper support for your head and neck at night can lead to misalignment of your spine, causing neck pain and disrupting your sleep quality,” said Lisa. “Proper pillows are specifically designed to support your head and maintain the natural curve of your neck, depending on your sleeping position.”
Ignoring your body shape and size when choosing a pillow
Nearly 30% of Brits are unaware that their height and body weight play an important role in finding the right pillow for proper support – factors that can significantly impact sleep quality and spinal alignment.
Alarmingly, 41% of those who regularly wake up with a stiff or sore neck don’t realise that their discomfort could be caused by using a pillow that doesn’t suit their body type.
“As a general rule, the taller or heavier you are, the more support your pillow needs to provide. Heavier individuals, or those with broader shoulders, often need a firmer, higher-loft pillow to keep the spine aligned, while lighter or more petite people usually benefit from a softer, lower-loft option that gently supports the head and neck without pushing them too far forward.
“When shopping for a new pillow, it’s always worth it to try out different types before committing. If possible, test each pillow on a bed where you can lie down in your preferred sleeping position, and ask someone to check if your neck and upper back are in the right position. Picking out the right pillow is the first step to ensuring better sleep and fewer aches and pains!”
Folding a pillow in half for extra supportAccording to the research, nearly a third admit to doubling up on pillows – a ‘pillow sin’ that can detrimentally impact your physical health.
35% of those who confess to folding or stacking their pillows are also waking up with aches and pains – pointing to a direct link between poor pillow habits and discomfort.
“Many people think doubling up their pillow will provide extra comfort or height, but this actually creates uneven pressure and can strain the cervical spine, leading to stiffness and disrupted sleep,” Lisa stressed.
“Pillows aren’t designed to be folded, so constantly doing so will also impact their shape, support, and durability. Instead, choose one high-quality, supportive pillow which keeps your head, neck, and spine in a neutral position.”
Too few or stacking too many pillowsNearly a fifth of people sleep with three or more pillows to help them go to sleep at night. The survey also found that there is a small cohort of people – just 2% – who would rather opt for no pillow support at all to go to sleep. Sharing a pillow with your petAs a nation of pet lovers, it’s unsurprising that of those surveyed, 1 in 10 admitted to letting their pet snuggle up on their pillow. It’s a cosy idea but comes with unhygienic consequences. Pet hair, dander, and bacteria can easily disrupt sleep and trigger allergies.
Sleeping with your shoulders on the pillowAround a tenth (11%) of those surveyed confessed to resting their shoulders on their pillow, a habit that elevates the upper body awkwardly, putting strain on the neck muscles. Importantly, the data also shows a clear ‘pillow sins’ pattern with one bad habit often leading to another. Those who sleep with multiple pillows may be more prone to shoulder-on-pillow sleeping, as extra height tempts people to shift further up the bed.Lisa added: “A contoured pillow can help you train your body’s posture by naturally cradling your head and encouraging correct alignment. If you’re a side sleeper, make sure your pillow height matches the width of your shoulders to fill the gap without forcing your body upward.”
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