Article Quick Guide
- Our Favorite Pillow
- In-Depth Review and Process
- The Most Common Causes of Headaches
- Which Pillow is Right for You?
Headaches are the worst, but they aren’t always unavoidable! There are lots of reasons that headaches occur, but sleeping habits are certainly one of the worst offenders. Poor neck posture while sleeping, a lack of head support, and cervical pressure can all contribute to bad headaches. Can you guess what they all have in common?
Pillows! Using the right pillow can impact many of the root causes of headaches. That means it’s VERY important to use the right one. The wrong pillow can mean a whole lot of pain and headaches, and we all want to avoid that.
Thankfully, we did a lot of the legwork here and did a super deep dive into the most popular pillows for headaches you can buy right now. They are NOT all equal, but we found out which ones worked (and which ones didn’t). Here’s what we discovered!
How we chose the best pillows for migraines and headaches:
Pillows come in a variety of shapes and sizes, and they’re also made from materials like the ones listed below (which we’ll dive into shortly):
- Memory foam
- Buckwheat
- Water (yes, just like waterbeds, it’s a thing!)
- Acupressure
Ultimately, though, there were five factors we took into consideration when choosing the best pillows for relieving headaches:
- price (getting the most bang for your buck)
- materials (see list above)
- durability (how long will it last?)
- support (would Goldilocks say it’s “just right?”)
- honest reviews (from people who actually have migraines)
Here’s a list of the top 6 best pillows that can help alleviate migraines, ranked according to the type of pillow. They’ve been vetted by both experts and consumers alike for promoting restful sleep and reducing migraine pain.
The Winner: Dosaze Contoured Orthopedic Pillow
I really wanted to find a pillow that did a few things right:
- Reduced neck pain
- Comfort (for side, back, & stomach sleepers)
- Cooling
- Return Policy / Warranty
- Value
After sleeping on all of the best pillows you can buy, it was clear that the Dosaze beat out the competition across every category for me. The crème de la crème, so to speak.
I used to think it was normal to wake up and need some Ibuprofen, but the innovative shape and the quality of the materials of the Dosaze Contoured Orthopedic Pillow stopped that for me. The innovative shape really works wonders to keep my neck and back aligned, and I was so surprised by how much deeper my sleep was with this pillow. When testing this pillow, I woke up so much more well-rested and ready to tackle the day.
Also, I found that the Dozase is great if you are a back, side, combination back and side, or stomach sleeper. Because the center of the pillow is a different height (lower) than the sides, you can sleep in the center as a back or stomach sleeper (who usually require lower heights) or on the edges of the pillow (which are higher) as a side sleeper. If you are a combination back and side sleeper, you can sleep on the edges of the pillow when side sleeping or roll to the center of the pillow when sleeping on your back. You cannot do this on the Sutera pillow (due to the “wings”).
My takeaways:
After testing the Dosaze Contoured Orthopedic Pillow for a week, and then extending that test to a few months, here’s what really hammered it home that this was my favorite pillow for headaches.
- Quality Materials — The foam in this pillow is CertiPUR-US certified (unlike many other pillows, including Sutera). The cover is also made of bamboo, unlike other pillows, which tend to use 100% polyester or other scratchy materials. This memory foam has the perfect ILD (indentation load deflection). The foam is not too firm nor too soft.
- Innovative Shape — The innovative contour of this pillow is amazing. It does wonders to align your neck and back and keeps your neck in place throughout the night. This reduces neck pain, tension headaches, and even alleviates snoring and sleep apnea (because your airways won’t get blocked). Other pillows have tried to copy this shape, but I found this one to be the best by far.
- Works for Side + Stomach Sleepers — the shape of this pillow is ideal for two reasons: (1) it aligns your head and neck and keeps it in place, and (2) if you are a combination sleeper (and sleep on your back and side), you can sleep on the edge of the pillow (which is higher) when you side sleep, and you can roll into the middle of the pillow (into the contour) when you sleep on your back. Stomach sleepers (who usually stay on their stomachs) can sleep in the contour.
- Customer Experience—I had the best experience purchasing this pillow. The Dosaze team was incredibly responsive when my pillow got lost in the mail and sent me one free of charge. They also offer a 60-day sleep trial and a 3-year warranty.
2. Best Cooling Pillow – The Hullo Buckwheat Pillow, CHECK PRICE
Why we love it: If you’re “hot-headed” then the buckwheat hulls in this Hullo Buckwheat pillow will definitely help cool you off. Unlike synthetic, fiber-filled pillows, the airflow and “breathability” of this pillow are pretty phenomenal!
Tip: Make your night extra cool by popping your pillow (with a clean pillowcase, of course) into the fridge or freezer. It’s like an ice pack for your head.
What you should know: Because buckwheat has a crispy outer hull, it may make a rustling noise when you move your head. The first few nights you’ll just have to remind yourself that your bedroom hasn’t actually been overrun with rats.
3. Best Acupressure Pillow – Kanjō Acupressure Cervical Traction Wedge Pillow, CHECK PRICE
Why we love it: The Kanjo Acupressure pillow is an unusual 3-in-1 combo that takes the best qualities of acupressure + wedge shape + cervical traction and puts it into a contraption that will make you think twice about your pain threshold.
Although using a pillow with mini spikes and a guillotine-like neck rest may not sound very pleasing, fans say the little plastic nubs are perfect for relieving stress-induced headaches.
What you should know: This Traditional Chinese Medicine-inspired acupressure pillow certainly isn’t for the faint of heart! Although it’s perfectly safe when pressed against a greater surface area (like your neck), it can still hurt if you poke your finger at each spike individually.
4. Best Hypoallergenic Pillow –
Xtreme Comforts Shredded Memory Foam, Pillow, CHECK PRICE
Why we love it: The shredded material certainly makes this pillow different from other memory foam pillows out there. But, what really makes the Xtreme Comforts pillow a holy grail for asthma and allergy sufferers is the bamboo cover. The material is naturally hypoallergenic, which means the only watery tears you’ll be shedding are tears of joy!
What you should know: Due to its use of shredded memory foam, this pillow isn’t molded to a definitive shape, which may make it too soft for some people.
5. Best Adjustable Pillow – Mediflow Water Pillow, CHECK PRICE
Why we love it: This “water” pillow is by far the most unique of the bunch. If you’re old enough to remember waterbeds from the 1980s, then this will bring a bit of nostalgia back into your life.
But don’t worry, you won’t wake up feeling like you’ve been swimming with your head in a fish tank all night. In fact, an independent John Hopkins study has shown that the Mediflow Water Pillow can help reduce neck pain and improve sleep quality.
What you should know: You can customize this pillow for soft, medium, or firm support by adjusting the water levels. But be forewarned, it can weigh a whopping 8 pounds when filled to capacity!
6. Best “Budget” Pillow – CloudBliss Cervical Pillow, CHECK PRICE
Why we love it: No pillow roundup would be complete without offering an inexpensive option for those who can’t or don’t want to shell out the big bucks. The CloudBliss orthopedic memory foam contour pillow is shaped in a similar way to some popular brands, but is just a cheaper version. It’s nothing fancy, but it’s really, really cheap.
What you should know: Like many things that are made in China, some users report a strong scent when you first unwrap it. Just pretend it’s like your Uncle Joe after he’s sampled too much food at the local chili cook-off. Have patience, and in time, the smell will fade away.
Which Pillow Is Right For You?
Choosing the right pillow for headaches and migraines depends on what kind of sleeper you are (side, back, or stomach). Look for a pillow that keeps your neck and spine in alignment while in these positions. Here are some of the top options we reviewed:
Our Recommendations
Best Overall
Cooling
Adjustable
The Most Common Causes of Headaches
Morning headaches can occur for a variety of reasons. According to Healthline, 1 in 13 people experience morning headaches. Here are some of the primary factors that cause morning headaches:
- Changes in body physiology – In the early morning hours, your body’s level of internal pain reduction may be lowered. Furthermore, your body could also be making more adrenaline at this time, which can trigger migraines.
- Poor sleep quality – This is a huge potential cause of morning headaches. While it isn’t always the direct cause, improving sleep quality can definitely result in a reduction in waking up with morning headaches.
- Depression or anxiety – In one study by the American Medical Association, the most significant factors for chronic morning headaches were depression and anxiety. Other mental health conditions can also lead to insomnia, which can increase your risk for morning headaches.
- Snoring or sleep apnea – Disrupted sleep by snoring or sleep apnea may also cause morning headaches because it impacts your ability to breath, which can potentially lead to headaches.
- Grinding your teeth – Grinding your teeth (known as bruxism) can cause a sleep disorder known as sleep bruxism. This can cause a headache when you wake up felt near the temples.
- Strained muscles – Early morning headaches could also be the result of strained neck muscles . You may need to evaluate your sleep position and the pillows you use to ease this form of early morning headache.
- Medication or alcohol use – Early morning headaches may be the result of medications or alcohol. Medications may interfere with your sleep patterns, resulting in disrupted sleep and early morning headaches. Drinking heavily can result in uneven sleep and an early morning headache, such as a hangover.
If you were wondering why you wake up with a morning headache, hopefully that list helped shed some light.
Insomnia impacts your sleep patterns and causes sleep deprivation – as a result, it is a prevalent cause of morning headaches. The lack of sleep due to insomnia can cause migraines headaches as well. If you have insomnia, be sure to talk to your doctor – it can be treated in a variety of ways, including medications, therapy, or a combination.
If you want to sleep better in general, try the following:
- Limit caffeine intake (especially after 12 pm)
- Try the 4-7-8 breathing method – breathe for four seconds, hold your breathe for seven seconds, and exhale for eight seconds
- Reduce blue light exposure in the evening
- Reduce irregular or long daytime naps
- Reduce alcohol consumption
- Set a cooler bedroom temperature – the sweet spot is ~65 degrees Fahrenheit
These tactics might seem small, but they can make a huge difference in improving your overall sleep quality, and hopefully, reducing your morning headaches.
However, it these tactics don’t work it could be time to try a different solution. We’ve found that a relatively simple (but often extremely effective) approach is to switch the pillow you are using – if you have neck pain, sleep apnea, and/or poor sleep posture, it can severely impact your sleep quality and cause morning headaches.
If you have headaches or migraines, it’s critical that you use a pillow that offers proper head and neck support every night.
That’s not just a bold statement, but a fact. Studies have shown that managing sleep problems can prevent migraines from happening in the first place!
The quality of your pillow can make a huge difference in whether or not you wake up feeling like you’ve been at a headbangers ball all night, versus having a relatively headache-free day.
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