Falling asleep quickly: what helps and the role of the pillow

There is no trick that works for everyone in a short time. What you can do is make sure you are lying comfortably. The pillow plays a part in that, but not the leading role.

Is there a method for falling asleep instantly?

We can't make promises such as “asleep in one minute”. How quickly you fall asleep depends on many things: your day, your thoughts, your bedroom and your body. We are pillow specialists, not sleep doctors. So we stick to the part we know: your lying position.

Can a pillow make it easier to fall asleep?

The right pillow is not a sleeping aid. It supports your neck at the right height and can therefore contribute to a comfortable lying position. We can't promise that you will fall asleep faster as a result. But if you notice that your head or neck isn't resting well, it is worth looking at your pillow height. You can find out how to tell in Pillow too high or too low?

What determines the right pillow height?

With the right height, your head and cervical spine are in a line, and your shoulder has room. Three things determine how high the pillow needs to be for that:

• Body measurements: shoulder width, neck circumference and neck length are different for everyone.
• Sleeping position: on your back, on your side or on your front. If you sleep on your side, you will find tips in Pillows for side sleepers.
• Mattress: soft, medium or firm.

This is why the right height is different for everyone. The article Calculating your pillow height explains how to get closer to it.

How does Pillowise determine the right size?

Pillowise is a made-to-measure memory foam pillow. Thijs van der Hilst developed it as a physiotherapist because he couldn't recommend a suitable pillow to patients with neck complaints. His method needs just three measurements:

1. Shoulder width: around the curve of your back, with the tape measure not pulled tight.
2. Neck circumference: once all the way round.
3. Neck length: from the bottom of your ear to the tip of your shoulder.

An algorithm also takes your sleeping position and your mattress into account and uses them to choose one of six sizes. Each size has its own colour: pink, orange, green, blue, red or purple.

You can get measured at a stockist using the Pillowise tape measure. Or you can work out your size yourself with PillowScan at scan.pillowise.com, using your phone or a QR code.

When should you seek medical advice?

If you have trouble falling asleep over a longer period, or you have pain at night, you should have it checked by a doctor. A pillow is no substitute for an examination or treatment.

So: does a pillow help you fall asleep quickly?

Not as a remedy, no. But it can contribute to a comfortable lying position, and that is a good foundation. If you already lie comfortably and wake up without complaints in the morning, you don't need to change anything. If you are unsure about the height, measuring is the most sensible way to go.

Work out your size yourself or find a stockist near you.

Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise