2. Choose the right pillow.
One Swedish study found that neck pillows, which resemble a rectangle with a depression in the middle, can enhance the quality of your sleep as well as reduce neck pain. The ideal neck pillow should be soft and not too high, provide neck support and be allergy tested and washable, researchers found. A pillow with two supporting cores received the best rating from the 55 people who participated in the study. Another study found that water-filled pillows provided the best night’s sleep when compared to participants’ usual pillows or a roll pillow, and yet another study rated “cool” pillows best, so choose one made of natural fibres, which release heat better and keep your head cooler than polyester. If you’re subject to allergies or find you’re often stuffed up when you awake in the morning, try a hypoallergenic pillow.