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

There is no trick that works for everyone in a short time. You can, however, make sure you're lying comfortably. The pillow plays a part in that, but not the leading one.

Is there a method for falling asleep instantly?

We can't make promises like “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. That's why we stick to the part we know: your lying position.

Can a pillow make it easier to fall asleep?

A suitable 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'll fall asleep faster as a result. But if you notice that your head or neck isn't resting well, it's worth taking a look 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 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 stomach. For side sleepers, you'll find tips in Pillows for side sleepers.
• Mattress: soft, medium or firm.

That's why the right height is different for everyone. How to work towards it is explained in the article Calculating your pillow height.

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 around.
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 be measured at a retailer 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've had trouble falling asleep for a long time or 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's 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're unsure about the height, measuring is the most sensible way to go.

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

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