Waking up with a locked jaw or throbbing pain is a terrible way to start the day. If you deal with TMJ (temporomandibular joint) issues, you know finding a comfortable sleeping position can feel impossible. It’s all about minimizing pressure on that sensitive joint. Let’s explore some of the best sleeping positions to help you get a restful night without aggravating your TMJ.
Here’s a quick look at the products we’ll be reviewing:
- Best Overall: Sleep Artisan Luxury Side Sleeper Pillow
- Best Budget: Coop Home Goods – The Original Pillow
- Best for Back Sleepers: TEMPUR-Cloud Pillow
- Best for Travel: Cabeau Evolution S3 Travel Pillow
- Best Adjustable: Bluewave Bedding Ultra Slim Gel Memory Foam Pillow
Top 5 Best Sleeping Positions for TMJ
1. Sleep Artisan Luxury Side Sleeper Pillow
The Sleep Artisan pillow is designed specifically for side sleepers, which can be a great position for TMJ sufferers. It’s filled with adjustable, hypoallergenic, and washable cluster fill to provide excellent support and comfort.
Pros:
- ✅ Adjustable fill allows for customized support.
- ✅ Designed to maintain spinal alignment.
- ✅ Hypoallergenic materials are great for sensitive skin.
Cons:
- ❌ Might be too firm for some users initially.
- ❌ Higher price point compared to other pillows.
- ❌ Adjusting the fill can take some trial and error.
Verdict: If you’re a side sleeper with TMJ and willing to invest in a high-quality, adjustable pillow, the Sleep Artisan Luxury Side Sleeper Pillow is an excellent choice.
2. Coop Home Goods – The Original Pillow
The Coop Home Goods pillow is known for its customizable fill and comfortable design. It’s made with a blend of shredded memory foam, allowing you to adjust the loft to your liking.
Pros:
- ✅ Fully adjustable fill for personalized comfort.
- ✅ CertiPUR-US certified foam.
- ✅ Washable cover.
Cons:
- ❌ The shredded memory foam can sometimes clump.
- ❌ Off-gassing smell initially ( dissipates after a few days).
- ❌ Might require frequent fluffing.
Verdict: This pillow is a solid choice if you want adjustability without breaking the bank. It’s a versatile option for different sleeping positions, including side and back, which can help with TMJ.
3. TEMPUR-Cloud Pillow
The TEMPUR-Cloud Pillow is made from TEMPUR material, designed to provide conforming support and pressure relief. It’s a softer option compared to other TEMPUR-Pedic pillows.
Pros:
- ✅ Excellent pressure relief.
- ✅ Conforms to the shape of your head and neck.
- ✅ Good for back sleepers.
Cons:
- ❌ Can retain heat.
- ❌ Expensive.
- ❌ Might be too soft for some side sleepers.
Verdict: If you’re primarily a back sleeper and looking for a pillow that offers exceptional pressure relief, the TEMPUR-Cloud Pillow is a great investment. Just be aware of its potential to retain heat.
4. Cabeau Evolution S3 Travel Pillow
Don’t let the “travel” in the name fool you. The Cabeau Evolution S3 offers excellent neck support that can be beneficial for TMJ, even at home. Its patented seat strap system (S3) helps keep your head from slumping.
Pros:
- ✅ Excellent neck support.
- ✅ Compact and portable.
- ✅ Washable cover.
Cons:
- ❌ Primarily designed for travel, so may not be ideal for every night use.
- ❌ Can feel a bit bulky.
- ❌ The strap system is unnecessary for home use.
Verdict: While designed for travel, the Cabeau Evolution S3 can be surprisingly helpful for TMJ sufferers needing extra neck support. It’s especially useful if you tend to fall asleep in a reclined position.
5. Bluewave Bedding Ultra Slim Gel Memory Foam Pillow
For stomach sleepers or those who prefer a very thin pillow, the Bluewave Bedding Ultra Slim Gel Memory Foam Pillow is worth considering. It’s designed to maintain spinal alignment while minimizing pressure.
Pros:
- ✅ Very thin profile.
- ✅ Gel-infused memory foam helps regulate temperature.
- ✅ Good for stomach sleepers.
Cons:
- ❌ Not suitable for side or back sleepers who need more support.
- ❌ May be too thin for some users, even stomach sleepers.
- ❌ Limited adjustability.
Verdict: If you’re a stomach sleeper struggling with TMJ, this pillow can help reduce strain on your jaw by keeping your head and neck aligned. However, it’s not a versatile option for other sleeping positions.
Buying Guide
Choosing the right sleeping position and pillow can significantly impact your TMJ symptoms. Here’s what to consider:
- Sleeping Position: The best positions are usually on your back or side. Avoid sleeping on your stomach, as this can put a lot of strain on your jaw. If you’re a side sleeper, make sure your pillow is thick enough to keep your head and neck aligned with your spine.
- Pillow Type: Memory foam, latex, and adjustable fill pillows are all good options. Look for pillows that offer good support and pressure relief. Adjustable fill pillows allow you to customize the loft to your liking.
- Loft (Thickness): The right loft depends on your sleeping position. Back sleepers typically need a thinner pillow, while side sleepers need a thicker pillow to fill the space between their head and shoulder.
- Firmness: Choose a firmness level that feels comfortable and supportive. A medium-firm pillow is usually a good starting point.
- Material: Consider hypoallergenic materials if you have allergies or sensitive skin. Memory foam can retain heat, so look for gel-infused options if you tend to sleep hot.
- Adjustability: Pillows with adjustable fill allow you to customize the height and firmness to your specific needs. This is especially helpful if you’re not sure what type of pillow you prefer.
- Trial Period: Many companies offer trial periods for their pillows, so you can try them out and return them if they’re not a good fit.
Beyond pillows, consider these too:
- Mouthguards: If you grind your teeth at night, a custom-fitted mouthguard from your dentist is essential. Over-the-counter options are available, but they may not provide the same level of protection.
- Relaxation Techniques: Practice relaxation techniques like deep breathing or meditation before bed to reduce muscle tension.
- Heat or Cold Therapy: Applying a warm compress or ice pack to your jaw can help relieve pain and inflammation.
FAQs
Q: What is the best sleeping position for TMJ?
A: Sleeping on your back or side is generally best, as these positions minimize pressure on the jaw joint. Avoid sleeping on your stomach.
Q: What kind of pillow is best for TMJ?
A: A pillow that provides good support and keeps your head and neck aligned is ideal. Memory foam or adjustable fill pillows are often recommended.
Q: Can a bad pillow cause TMJ pain?
A: Yes, a pillow that doesn’t provide adequate support can strain your neck and jaw muscles, leading to or worsening TMJ pain.
Q: How can I stop grinding my teeth at night?
A: A custom-fitted mouthguard from your dentist is the most effective way to protect your teeth from grinding. Relaxation techniques and stress management can also help.
Q: Should I see a doctor for TMJ?
A: If your TMJ pain is severe or persistent, it’s best to see a doctor or dentist. They can diagnose the cause of your TMJ and recommend appropriate treatment options.
Conclusion
Finding the right sleeping position and pillow is a crucial step in managing TMJ pain. Experiment with different positions and pillow types to see what works best for you. Remember to consult with your dentist or doctor for personalized advice and treatment. A good night’s sleep without jaw pain is definitely achievable!
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