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4 Signs It Is Time For You To Change Your Pillow

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Your tension headaches are becoming regular

When you’re sleeping on an unsupportive pillow, your upper body could start experiencing tension from being in an improper position. Eventually, that stress could turn into a tension headache. “We hold stress in the upper arms or neck, and gradually, as time passes, it sort of radiates back into the head,” says Dr. Winter. Unlike a migraine, which is often pounding pain behind the eyes, a tension headache caused . your pillow won’t feel so targeted, he says.

You always wake up sneezing

You might not realize (or even want to think about it), but pillows can be a cozy breeding ground for dust mites. With your face resting against it all night, those mites could irritate allergies or asthma. “People who have dust mite allergies can feel contested or cough or sneeze or not feel as well at night,” Dr. Winter says. After you crawl out of bed and move on with your day, though, those symptoms will probably go away. Start with a new pillow for a fresh start, and if your symptoms continue, consider stashing the pillow in the freezer at night to kill the mites before they lay eggs, Dr. Winter suggests

You always wake up sore

Over time, your pillow gets beaten down . use and loses its shape. The padding that once kept you comfy all night might not give the same level of support anymore. After spending all night with your spine twisted, you could wake up with back, neck, or shoulder pain—and it could even travel down to the hips or knees. “It’s usually pretty apparent, especially when you first wake up,” says Dr. Winter. “It’s stiff and takes a while to get up.”

You don’t feel refreshed in the morning

During your deepest stages of sleep, most of your brainwaves are slow-moving delta waves, which help your body restore and rejuvenate. But neck pain from your pillow could interrupt those deep-sleep brainwaves. “When a person is in pain, it will interfere with their sleep patterns,” says Dr. Breus. “For example, we see something called alpha delta sleep.” When this happens, alpha waves—the ones usually prominent when you’re relaxed but still awake—become more active and beat out the deltas, making for a less restful night.

.: Reader’s Digest

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