What Is REM Sleep, and Can a Pillow Change It?
REM (rapid eye movement) sleep is one of the stages of sleep. It is the stage most linked to vivid dreaming, with an active brain and largely relaxed muscles. A pillow does not control it, and we make no claim that a pillow changes REM or any other sleep stage.
Key takeaways
- REM sleep is a normal stage that recurs in cycles through the night. Only a sleep study can measure it reliably.
- Alcohol, caffeine, stress and shift work are commonly discussed influences on sleep. They are covered in our other articles.
- A fitted pillow supports a neutral neck position, and many users report more comfort. It is an adjunct to care.
What happens during REM sleep?
During REM sleep the eyes move under the lids and the brain is active. Most vivid dreams happen in this stage. Most of the body's muscles are relaxed. Sleep moves through light, deep and REM stages in repeating cycles, and the mix changes across the night.
How do you know how much REM sleep you get?
A sleep study (polysomnography) in a sleep lab is the standard way to measure stages. Wearables and phone apps give estimates. We do not quote stage percentages here, because they vary by age and by person, and a tracker score is not a diagnosis.
What affects REM sleep?
Several everyday factors are discussed in relation to sleep stages. We cover them separately:
- Alcohol and sleep: what a nightcap changes
- Caffeine and sleep: how late is too late
- Menopause and sleep: what changes
Can a pillow affect REM sleep?
What a pillow can affect is neck position and comfort. We make no claim about REM or sleep stages. If you wake with a stiff neck, the pillow height may be one factor. Our guide on how to tell if your pillow is the wrong height lists the signs. Neck pain and poor sleep can also feed each other, as we explain in does poor sleep make neck and back pain worse.
When should you see a doctor?
A pillow is not a treatment for a sleep disorder. See your own provider if you snore loudly, stop breathing during sleep, act out your dreams, or feel very sleepy during the day. These need a medical evaluation.
How does Pillowise approach pillow fit?
A pillow should fit the body, like a shoe size. Pillowise uses three measurements: shoulder width, neck circumference and neck height. It adds your sleeping position (side, back or stomach) and mattress firmness (soft, medium or firm). The Pillowise algorithm then picks one of 7 sizes. You can read the steps in what happens in a pillow fitting.
Find a provider near you
Pillowise is sold only through licensed chiropractors, physical therapists and massage therapists. The measurement is free at every provider. Find a Pillowise provider near you and book your free measurement.
Are you a chiropractor, PT or LMT? See Pillows for Chiropractors, PTs and LMTs.
Thijs van der Hilst, physiotherapist
Co-founder of Pillowise
