Sleep Science 101: Understanding Your Pillow's Impact on Circadian Rhythms

Sleep accounts for approximately one-third of a person's life, playing a crucial role in vital brain function and maintaining physical and mental health. Sleep also significantly impacts circadian rhythms, and various factors, including our sleep environment, influence our sleep-wake cycle.

It might seem like just a bag containing some fluff, but the pillow you use can optimise your sleep health and align it with your body's natural rhythms. 

Basics of Circadian Rhythms

Circadian rhythm is the 24-hour internal clock in our brain that regulates cycles of alertness and sleepiness by responding to light changes in our environment. These intrinsic 24-hour cycles regulate many physiological processes, including sleep and wakefulness. These rhythms are regulated by the brain's suprachiasmatic nucleus (SCN), which responds to light exposure. This response affects melatonin production, which is essential for sleep regulation. Circadian rhythms influence various bodily functions, from hormone release to appetite, impacting our overall health.

When your circadian rhythms are out of sync with your environment, especially for extended periods, it can seriously impact your health and overall wellbeing. One major consequence is sleep disturbances, making it difficult to fall asleep, leading to more awakenings during the night, and resulting in overall less sleep.

Often, our performance is affected, as misaligned circadian rhythms can cause excessive sleepiness, difficulty concentrating, memory issues, and challenges in performing tasks that require precision. Emotionally and socially, it becomes harder to manage stress and regulate emotions, potentially leading to mental health issues like depression and conflicts in relationships. Additionally, the risk of accidents and errors increases, whether it's on the road, at work, or during other activities. 

A range of health problems, including obesity, diabetes, heart attacks, high blood pressure, and cancer, are associated with disrupted circadian rhythms. Chronic misalignment or lack of a routine to regulate the internal clock can also lead to persistent fatigue, with symptoms of low energy and grogginess. 

Understanding the close relationship between circadian rhythms and quality sleep emphasises the importance of maintaining a consistent sleep environment. 

Impact of Sleep Environment on Circadian Rhythms

According to Endocrine Society research, a large proportion of the world's population is at increased risk of environmentally driven circadian rhythm and sleep disruption. There are some simple ways we can create a healthier sleep environment.

Ensure your bedroom is quiet, dark, relaxing, and maintained at a comfortable temperature to foster an environment conducive to sleep. Removing electronic devices from the bedroom reduces exposure to blue light and digital distractions that can hinder the sleep cycle.

The thermal environment plays a big part in affecting our sleep. Exposure to extreme temperatures, whether hot or cold, can significantly impact sleep quality by increasing wakefulness and altering sleep stages such as Rapid Eye Movement (REM) and Slow Wave Sleep (SWS). 

Optimising your sleep environment can support healthy circadian rhythms and boost overall health and well-being.

Understanding Pillow Ergonomics

An often underestimated factor in improving sleep quality is the pillow you rest your head on. A good pillow will support the neck and head during sleep, which directly impacts sleep quality and, subsequently, circadian rhythms. The right pillow can help maintain the natural cervical spine alignment, reducing the chances of waking up with neck pain or stiffness, which can disrupt sleep patterns.

When picking the right pillow, there are a few factors to consider:

Pillow Type

Different types of pillows impact sleep quality. 90% Hungarian Goose down pillows, for instance, conform to the shape of the neck and head, offering customised support that can alleviate pressure points and promote comfortable sleep. Feather and down pillows provide soft, adjustable support, but they maintain their shape throughout the night. Latex pillows are renowned for their firmness.

Pillow Height and Sleep Position Compatibility

The right pillow height can depend on your sleep position. Side sleepers typically benefit from thicker pillows to adequately fill the gap between the head and the mattress, ensuring proper alignment of the spine throughout the night. Back sleepers find comfort and support with a medium-thick pillow that promotes the natural curve of the cervical spine, preventing strain. For stomach sleepers, a thin pillow prevents excessive neck extension, which could otherwise lead to muscle strain and discomfort.

Selecting the right pillow involves considering the pillow's material, height, and one's sleep position. A mismatch between the pillow and sleep position can lead to discomfort, sleep disturbances, and potential misalignment of the cervical spine, affecting the sleep-wake cycle. Regularly assessing your pillow's condition and replacing it when it no longer provides adequate support is crucial for maintaining optimal sleep health and supporting circadian rhythms.

Choosing the Right Pillow for Circadian Health

Correct pillow choices can enhance circadian health and improve overall sleep quality. Ultimately, the goal is to find a pillow that makes you feel comfortable and helps you achieve restful sleep. It will depend on your unique needs and preferences, and your sleep position will influence the kind of support you need.

Research indicates that a thermoregulated pillow can significantly benefit the general population, including specific subgroups such as overweight/obese individuals, women over 45, and those who often feel hot during the night. Choosing a pillow filled with natural fibres such as goose duck down, or alpaca wool can help regulate your sleeping temperature. Their natural breathability and moisture-wicking properties draw away heat and moisture for better sleep.

Maintaining Healthy Sleep Habits

Maintaining healthy sleep habits is crucial for optimising circadian rhythms and enhancing overall wellbeing. 

Some healthy habits you might like to adopt include:

Consistent Sleep Schedule

Aim for the same bedtime and wake-up time daily, including weekends. Sticking to a regular schedule reinforces your body's sleep-wake cycle.

Pre-Bedtime Routine

Engage in quiet activities an hour before bed. Avoid heavy meals, caffeine, alcohol, and nicotine, as they can disrupt sleep.

Physical Activity

Daily exercise and outdoor time improve sleep onset but try to limit intense exercise and bright light exposure before bedtime.

Relaxation Techniques

Consider a hot bath or other relaxation methods to unwind. Where possible, manage worries by addressing concerns before bed.

Nap Wisely

Keep naps short (no more than one hour) and avoid late-day napping.

Upgrade Your Bedding

Ensure your bedding is clean and comfortable. Replace bedding that is worn out or not suited to your current needs.

Seek Help

If you are experiencing persistent sleep issues, consult a healthcare provider.

Getting enough sleep each day is one of the most important things we can do for our health and well-being. Improving your sleep environment can promote healthy circadian rhythms and enhance overall sleep quality. From selecting the right pillow to establishing pre-sleep rituals, a good sleep environment is essential not only for comfort but also for aligning with our body's natural rhythms for restorative sleep.

If you'd like to do more to prioritise better sleep, Eiderdown is ready to snuggle up beside you.