Market Data
The Pillow Talk: How Your Sleep Setup Might Be Affecting Your Posture and Health
Sleep is one of the most essential components of our daily lives, yet many of us struggle with getting the restful, rejuvenating sleep we deserve. Enter Sammy Spiegel, a Missouri-based physical therapist who has taken to TikTok to share her expertise on how your pillow setup could be wreaking havoc on your posture and overall health. With a viral video amassing 397,000 views, Spiegel is on a mission to help you sleep better and wake up feeling more aligned—literally. She’s sounding the alarm on what she calls “two-pillow syndrome,” a habit that might be doing more harm than good for your body.
The Risks of "Two-Pillow Syndrome"
Spiegel’s advice? Ditch the two-pillow setup. While it might feel comfortable to rest your head on two pillows at night, this habit could be contributing to a common postural issue known as a dowager’s hump—a noticeable curvature in the upper back. This condition, which affects 2 in 5 adults over the age of 55, isn’t just about aesthetics; it can lead to long-term discomfort and mobility problems. Spiegel explains that consistently using two pillows forces your neck and spine into an unnatural position, reinforcing poor posture that you might already be developing from hunching over a desk during the day.
Rethinking Your Mattress and Pillow Choices
It’s not just about the pillows. Spiegel also warns against mattresses that conform too closely to the shape of your body. While these might feel luxurious at first, they can trap you in the postural misalignments you’ve developed over time, making it harder to correct them. Instead, she suggests using a flat pillow or even a rolled-up towel behind your neck to encourage your spine and neck to stretch back into a straight, natural alignment. This simple switch can make a world of difference in how you feel when you wake up.
When Two Pillows Might Still Be Okay
Of course, every body is different, and there are some scenarios where using two pillows might still be beneficial. For example, if you suffer from sleep apnea or acid reflux, elevating your head and upper body with an extra pillow can help keep your airways open and prevent stomach acid from traveling upwards. Sleep experts generally recommend using one pillow for most people, as it allows for better spinal alignment, but exceptions exist. Whether you’re dealing with a specific health condition or just prefer the extra support, it’s important to listen to your body and make choices that work for you.
Tips for Back, Side, and Stomach Sleepers
If you’re a back sleeper, Spiegel recommends placing one pillow under your neck for support and another under your knees to take pressure off your lower back. This setup can help maintain proper spinal alignment and reduce the risk of pain. Side sleepers, on the other hand, might benefit from placing a pillow between their knees to prevent their legs from curling up into a fetal position, which can strain the hips and lower back. As for stomach sleepers? Spiegel’s advice is clear: try to switch it up. Sleeping on your stomach flattens the natural curve of your spine, putting unnecessary pressure on your muscles and joints. It might take some time to adjust, but your body will thank you.
A Simple Stretch to Improve Your Posture
If you’re someone who’s used to two pillows, Spiegel has a stretching routine that can help you improve your posture and mobility. Start by pressing your lower back against a wall and bending your knees slightly. Bring the back of your head to the wall without arching your back, then round your shoulders forward and back in an arched position, keeping your palms facing outward. As you press your spine into the wall, you’ll feel a gentle stretch in your thoracic spine. If you can’t quite get your neck to touch the wall, try rolling up a towel and placing it behind your head for support. This stretch can help counteract the effects of poor posture and leave you feeling more open and aligned.
By taking Spiegel’s advice to heart and making a few small changes to your sleep setup, you could be on your way to better sleep, better posture, and a healthier, happier you. So, the next time you’re tempted to reach for that extra pillow, remember: sometimes, less is more.
