I think the elevation of just the head carries more risk of injury during sleep.” Wedges come in different heights, too. You can find different types of wedge pillows, such as these smaller versions I’ve seen that simply raise your head, but Chhatre said, “I prefer the whole-body elevation. (The InteVision wedge I own comes with an additional small, flat pillow, but I’ve never used it.) He also noted that it’s completely fine to throw a regular bed pillow on top for extra support, as I do. Physiatrist Akhil Chhatre, MD, director of spine rehabilitation (among other roles) at Johns Hopkins University School of Medicine, told me that there are no downsides to using a wedge, and that you don’t even need to wait until you’re having aches and pains: “It can make sense for anyone.” He noted that some very rare spinal conditions might not be compatible with a wedge, but generally most people can use one. Though I started using a wedge to help with breathing, it turns out that sleeping on a wedge can be better for your neck and back if you’re a side-sleeper or back-sleeper. Eventually I bought my first wedge-and I never looked back. A pile of regular pillows helped me breathe easier but gave me neck and back pain. Post-pregnancy, I discovered that I still needed extra support to breathe easier, to manage the reflux that never completely left, and to soothe my back after carrying around a toddler for chunks of the day. My husband started calling my side of the bed The Wall. It began with extra pillows stuffed under my head, between my knees, and under my ankles and then progressed to body pillows before culminating with this enormous U-shaped setup. To help relieve all the weird aches and pains that come with growing a human, I collected increasingly bigger pillows as my body grew larger. When I was pregnant with my daughter (who’s about to turn 11), my pillow needs radically changed. (I’ve used the Nest Easy Breather Pillow, one of our picks, for this purpose for years.) Although I’ve tried many wedges, and I prefer this InteVision wedge, you might like a different one based on your anatomy and sleep position. I treat mine as an extension of my mattress-like a budget version of an adjustable bed-and plop a regular pillow on top of it. Because they elevate the entire upper body, wedge pillows are particularly good for people with sleep apnea, acid reflux, or other conditions where elevating the head helps you breathe easier. These huge pillows are typically made of a triangular piece of polyurethane foam with a 1- to 2-inch layer of memory foam on top for extra padding. I know better than most people that there isn’t one perfect pillow for everybody, but my personal can’t-live-without-it choice is actually a 2-by-2-foot wedge of solid foam. Looking for a total bedroom refresh? Check out our top picks for mattresses, mattress toppers, and bedding sets.I’ve been writing about bed pillows at Wirecutter for five years now, and I’ve tested dozens upon dozens of pillows. We also consulted reviews from verified buyers of these products to ensure we're only recommending the best. We took into account price, materials, adjustability, and function. To find the best options among the many wedge pillows out there, we researched the most popular models available. If you aren't ready to give up your standard pillow, perhaps try a bed wedge that elevates your head above your feet, but won't force you to completely uproot your sleeping habits. This can help to keep you in a more ergonomic position that is both more comfortable and better for your body, particularly for your lower back. Some wedge pillows come in a set designed to sit under your back and beneath your knees for ultimate relaxation. Some are ideal for sitting upright in bed and others are designed for sleep support. Some wedge pillows are made of one triangular prism shape, whereas others have multiple triangles that fold up or out to adjust to the angle you need. Most are made of a combination of memory foam and polyurethane foam, which makes them both soft and comfortable and able to hold their shape. Most wedge pillows are pretty similar in form and function.
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