How to Sleep Better with a Wedge Pillow

A good night's sleep is essential for maintaining your health and well-being, but discomfort or medical conditions often get in the way. Whether you struggle with acid reflux, snoring, or poor posture, the right support can make a world of difference. Enter the wedge pillow, a specially designed sleep accessory that offers an inclined surface to address these issues.

Here's how a wedge pillow, like those from the Putnams range, can help you sleep better and improve your quality of life.

What is a Wedge Pillow?

A wedge pillow is a triangular-shaped orthopaedic pillow designed to elevate various parts of your body, typically the upper torso or legs.

It provides a gentle incline that aids in addressing a range of discomforts, from acid reflux and snoring to muscle tension.

Unlike standard pillows, wedge pillows offer a stable and ergonomic support system that helps improve your sleeping posture.

Sleep Apnoea Bed Wedge - I have used the wedge for a couple of weeks now and find it really comfortable. It is also helping with my sleep apnoea and I am really pleased with it. - Ian W

The Benefits of a Wedge Pillow

1. Combat Acid Reflux and Heartburn

If you suffer from acid reflux or GERD, a wedge pillow is your best nighttime ally. Elevating your upper body while you sleep uses gravity to keep stomach acid from flowing back into your oesophagus, significantly reducing nighttime heartburn. A wedge pillow with a medium incline, like the Putnams Standard Bed Wedge Pillow, is ideal for propping up your upper body to ensure the acid stays where it belongs.

2. Reduce Snoring and Sleep Apnoea

Snoring happens when your airway becomes partially obstructed during sleep. A wedge pillow elevates your head and upper torso, which helps keep the airway open, reducing the vibrations that cause snoring.

Bed Wedge - Acid Reflux - Excellent bed wedge, good size and level of elevation so comfortable for a good night's sleep - as it is used by NHS I was confident that the angle of elevation met clinical recommendations.

- Anon

 For those with mild sleep apnoea, using a wedge pillow may also alleviate symptoms by improving airflow and preventing obstructions.

See also - Snore No More: Your Guide to Stopping Snoring Naturally

3. Improve Posture and Relieve Neck Pain

Sleeping on a flat surface can sometimes strain your neck and spine.

Wedge pillows encourage spinal alignment, providing excellent support for the neck and shoulders. Products like the Putnams Memory Foam Bed Wedge are particularly beneficial for side sleepers and back sleepers who wake up with neck pain.

4. Back Pain Solution

If you're wondering, "Is sleeping on a wedge pillow bad for your back?" the answer is no, as long as it’s used correctly.

A wedge pillow alleviates lower back pressure, supports lumbar alignment, and relaxes tense muscles. Placing the pillow under your knees can also reduce strain on the lower back.

See also - How to Choose the Perfect Pillow for Lasting Relief from Back Pain

How to Sleep on a Wedge Pillow Without Sliding Down

Probably the #1 question people ask in the first week of owning a wedge pillow!

In order to prevent this common issue, ensure the incline of the wedge pillow isn’t too steep. A lower incline, around 30 to 35 degrees, is easier to manage. Also, use a fitted sheet or position a soft towel beneath you for added friction.

Opting for a memory foam wedge, like those from Putnams, can also provide a better grip as the foam conforms to your body. This will then improve the grip your natural body shape has on the wedge pillow. 

See also - The Expert's Handbook to Understanding and Managing Sleep Apnoea

How to Sleep Better with a Wedge Pillow for Neck Support

If neck strain is your issue, place the thick end of the wedge pillow just below your shoulders, allowing your head to rest comfortably on the incline. You can combine the wedge pillow with a soft, contoured neck cushion if you need extra support.

This setup ensures your neck is aligned with your spine, reducing any tension or morning stiffness.

How to Sleep on a Wedge Pillow

The way you use a wedge pillow depends on the position you find most comfortable. Here's a breakdown of common methods:

• Back Sleeping: Position the flat side of the wedge against your mattress with the thick edge at the back. Lie down so your head rests near the top of the incline. This is ideal for snoring, acid reflux, and spine alignment.
• Side Sleeping: To sleep on your side, use a wedge with a slight incline of 30 to 45 degrees. Place the thicker end at your headboard and ensure your head and shoulders are supported. For more comfort, add a body pillow to keep your spine neutral.
• Leg Elevation: Turn the Leg Pillow - Elevation Support Wedge so the thinner side points toward your hips and lay your lower legs on the incline. The support wedge is contoured to support your legs. This promotes blood circulation and reduces swelling in cases of varicose veins or recent leg injuries.

Products like Putnams Leg Wedge Pillow are specifically designed for improved blood flow and pain relief in the lower body.

How to Use a Wedge Pillow for Side Sleeping

Side sleepers often benefit from the firm and angled support of a wedge pillow. Position the thicker end under your head and shoulders, ensuring the middle portion of your head rests on the slope for proper spinal alignment. This can help alleviate pressure on the hips and shoulders, especially for those who experience chronic upper back or neck pain.

Is a Wedge Pillow a Long-Term Solution?

Wedge pillows are not only effective but also versatile and easy to incorporate into your lifestyle.

They offer immediate relief and long-term comfort for a variety of health issues. While adjustable beds provide similar benefits, wedge pillows are a budget-friendly alternative appropriate for use anywhere, from your couch to your bed.

Final Thoughts

Investing in a high-quality wedge pillow, like the ones from the Putnams product range, can transform the way you sleep. Whether you're tackling acid reflux, snoring, or posture problems, these pillows deliver the support and elevation you need.

Remember to choose a wedge pillow that fits your needs, experiment with different sleeping positions, and combine it with other bedtime habits to unlock truly restful sleep.

Your journey to better nights and brighter mornings may just begin with a wedge-shaped solution. Explore Putnams' carefully crafted collection to take the first step toward healthier sleep.