Quick Answers
When should I replace my pillow? Synthetic every 1-2 years, down every 2-3 years. Quick test: fold it in half. If it doesn't spring back on its own, it's done.
What height for side sleeping? You need a thicker pillow (4-6 inches) to fill the gap between your shoulder and head. Your spine should stay straight, not angle up or down.
Memory foam or down? Memory foam is consistent and hypoallergenic. Down is softer and lasts longer but needs fluffing. Depends on whether you like firm or squishy.
How to Use a Wedge Pillow: Positions That Actually Work
You bought a wedge pillow. It's sitting in your closet because you couldn't figure out where it goes, which direction it faces, or why it felt so awkward. You're not alone. Wedge pillows work, but only if you use them correctly.
What a Wedge Pillow Actually Does
A wedge pillow elevates part of your body at a consistent angle. Unlike stacking regular pillows (which compress, shift, and end up under your neck), a wedge maintains its shape through the night.
The elevation helps with specific problems:
- Acid reflux: Gravity keeps stomach acid down
- Snoring: Opens the airway slightly
- Congestion: Helps sinuses drain
- Leg swelling: Encourages blood return to the heart
- Back pain: Relieves lumbar pressure when placed under knees
Position 1: Under the Upper Body (Head Elevation)
The most common use. The wide end goes at the bottom (toward your waist), narrow end at the top. You slide it under your torso so your whole upper body is elevated, not just your head.
This is the position for:
- Acid reflux and GERD
- Snoring and mild sleep apnea
- Post-nasal drip and congestion
- Recovering from upper body surgery
The angle should be about 30-45 degrees for reflux. For snoring, even 15-20 degrees can help.
Common Mistake
Putting only your head on the wedge. This kinks your neck and defeats the purpose. Your shoulders should be on the wedge too, creating a gradual incline from waist to head.
Position 2: Under the Legs (Leg Elevation)
Flip the orientation. Wide end at the top (under your thighs), narrow end toward your feet. This elevates legs above heart level.
Good for:
- Swollen ankles and feet
- Varicose veins
- Restless leg syndrome
- Poor circulation
- Recovery from leg surgery
You can use this while lying flat or combined with a pillow under your head. Just don't create an extreme bend at the hips.
Position 3: Under the Knees (Back Support)
Lie flat on your back. Place the wedge under your knees, narrow end toward your feet. This takes pressure off your lower back by eliminating the gap between your lumbar spine and the mattress.
Good for:
- Lower back pain
- Sciatica
- Post-surgery recovery
- General lumbar support
This position is essentially a gentler version of lying with your legs up on a chair, which physical therapists often recommend for acute back pain.
Position 4: Side Sleeping Support
Place the wedge behind your back while lying on your side. It prevents you from rolling onto your back during sleep. This is helpful for:
- People whose snoring is worse on their back
- Pregnant women who need to stay on their side
- Sleep apnea patients who shouldn't sleep supine
When Wedges Don't Work
Wedge pillows have limitations:
- They shift. On smooth sheets, wedges can slide down overnight.
- Fixed angle. You can't adjust. Either it works for you or it doesn't.
- Awkward for side sleepers. If you roll to your side, the wedge doesn't accommodate.
- Partner incompatibility. One person on a wedge while the other lies flat creates an uneven bed surface.
For consistent, adjustable elevation, an adjustable bed base does the job better. You get exact angle control, both head and foot elevation, and the ability to return to flat whenever you want.
Choosing a Wedge Pillow
If you want to try a wedge before investing in an adjustable base:
- Height matters. 7-8 inches for mild elevation, 10-12 inches for significant angle.
- Density matters. Soft wedges compress and lose their angle. Firm maintains shape.
- Cover matters. Removable, washable covers are essential.
- Length matters. Longer wedges (20+ inches) support more of your torso.
The Trial Approach
Wedge pillows are cheap compared to adjustable bases. If you're not sure elevation will help your specific issue, start with a wedge. Try it for a few weeks. If it works, great. If you want more control and versatility, graduate to an adjustable base.
Come See Options
We carry wedge pillows and specialty pillows at our Brantford store at 441½ West Street. We also have adjustable bases you can try. Come in and we can help you figure out which solution fits your needs.
Mattress Miracle: helping Brantford find the right angle since 1987.