6 Best Pillows for Tension Headaches: Find Relief Through Proper Neck Support
Tension headaches can interfere with daily life and make it difficult to get quality sleep. The best pillows for tension headaches are designed to support proper head and neck alignment, which may help reduce discomfort and improve your quality of rest.
Maintaining good alignment throughout the night can help address one of the common contributors to tension headaches: muscle strain.
This guide explores pillows with features that many tension headache sufferers find beneficial. We’ll focus on options that provide support, alignment, and comfort that may help reduce the neck strain often associated with morning headaches.
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Why the Right Pillow Matters for Tension Headaches
The connection between pillow support and tension headaches is often overlooked.
A properly designed pillow helps maintain natural spinal alignment during sleep, allowing neck and shoulder muscles—where tension headaches commonly originate—to fully relax. Quality pillows also distribute pressure evenly to avoid creating new pressure points while providing temperature regulation that may prevent heat-related discomfort.
Finding an appropriate pillow isn’t merely about comfort; it’s about creating conditions that allow your body to rest properly, potentially reducing factors that contribute to tension headaches.
Our Top Picks at a Glance
- Best Overall: Derila Pillow
- Best Adjustable: Coop Home Goods Adjustable Latex Pillow
- Best Pressure-Relief Technology: Purple Freeform Pillow
- Best Contoured Design: Tempur-Pedic TEMPUR-Neck Pillow
- Best for Spinal Alignment: Therapeutica Sleeping Pillow
- Best Natural Cooling Fill: Layla Kapok Pillow
Top Pillows for Tension Headache Relief
1. Best Overall – Derila Pillow
The Derila Memory Foam Pillow offers exceptional support for those suffering from tension headaches. Its contoured design works to maintain proper alignment between your head, neck, and spine throughout the night.
Key Features include:
- Ergonomic contoured shape that cradles your head and supports your neck
- Memory foam construction that adapts to your individual shape while providing consistent support
- Temperature regulation features with breathable fabric cover and ventilated foam core
- Versatile design suitable for multiple sleep positions
The memory foam in the Derila Pillow helps spread pressure evenly across your neck and shoulders, which may ease muscle strain linked to tension headaches. Its breathable design also helps keep you cool at night—something some users find helpful for managing headaches.
This ergonomic pillow is made to work with different sleep positions, offering support whether you sleep on your back, side, or change positions during the night.
2. Best Adjustable Fill – Coop Home Goods Adjustable Latex Pillow
The Coop Home Goods Adjustable Latex Pillow offers a unique customizable solution for tension headache sufferers with its natural materials approach.
Key Features include:
- Cross-cut Talalay latex and microfiber blend providing responsive, bouncy support
- Adjustable fill level allowing you to personalize support and loft
- Naturally cooling properties with better temperature regulation than memory foam
- Greenguard Gold certified materials ensuring no harmful chemicals
- Machine washable cover with a soft cotton and poly-spandex blend
The Talalay latex and microfiber blend creates a firm yet responsive feel that is still able to adjust to your shape. This added support helps keep your head and neck aligned, which may reduce the muscle tension linked to morning headaches.
Each pillow also comes with an extra half-pound of fill, so you can adjust the height and firmness to match your sleep needs.
If you tend to sleep hot, the open-cell design of the cross-cut latex allows better airflow than standard foam, helping to keep you cooler overnight.
3. Best Pressure-Relief Technology – Purple Freeform Pillow
The Purple Freeform Pillow features a distinctive design that may be helpful for those experiencing tension headaches.
Key Features include:
- 360-degree wrap of Purple’s GelFlex Grid providing adaptive pressure relief
- MicroFlex Moon Foam interior that offers a shapeable, fluid feel
- Fully customizable fill with optional targeted neck support chambers
- Cool-to-the-touch cover enhancing temperature regulation
- Storage solution for excess fill that doubles as a throw pillow
The Purple Freeform Pillow combines Purple’s signature GelFlex Grid with moldable MicroFlex Moon Foam, creating a pillow that adapts to movement while providing density for head and neck support. This combination is designed to maintain alignment while relieving pressure points that some find associated with tension headaches.
What sets this pillow apart is its high degree of customization. You can remove filling to adjust the height and firmness to your preferences, and even customize the internal neck chambers for targeted support. This level of personalization may benefit those who find that precise support helps with their comfort during sleep.
Some users report improvement in neck pain and tension-related discomfort after adjusting the pillow to their specific needs. The airy grid design also promotes airflow, which can help maintain a comfortable temperature throughout the night.
4. Best Contoured Design – Tempur-Pedic TEMPUR-Neck Pillow
The Tempur-Pedic TEMPUR-Neck Pillow features a structured contoured design that follows the natural curve of your head and neck.
Key Features include:
- Contoured shape that follows your body’s natural curve for proper alignment
- Proprietary TEMPUR material that adapts to your unique shape while providing firm support
- Multiple profile options (small, medium, large) to fit different body frames
- Durable construction that maintains its supportive properties over time
- Hypoallergenic polyester knit cover that’s removable and machine washable
This pillow uses Tempur-Pedic’s specialized material to provide consistent support that helps position your head and neck in better alignment. The ergonomic contour design features a distinctive wave shape with a lower center that cradles your head while the raised edges support your neck.
Many users find this design particularly helpful for maintaining proper cervical positioning throughout the night. The firm support helps the neck muscles relax more fully, which some users with tension headaches find beneficial. The pillow comes in three different profile heights, allowing you to select the size that best matches your body frame and shoulder width.
While some users note the pillow feels quite firm initially, it gradually adapts to your body heat and weight. The removable cover makes it easy to keep clean, while the durable TEMPUR material is designed to maintain its shape without flattening over time.
5. Best for Spinal Alignment – Therapeutica Sleeping Pillow
The Therapeutica Sleeping Pillow focuses specifically on spinal alignment with its specialized design.
Key Features include:
- Zoned design with specific support areas for your head, neck, and shoulders
- Non-allergenic foam that maintains its shape consistently
- Available in multiple sizes based on body measurements
- Wedge extension for upper back support when sleeping on your back
The pillow’s structured design encourages proper sleep posture, which can help reduce the muscle strain that often contributes to tension headaches. While the unique shape may require an adjustment period, some users find that the improved alignment leads to reduced headache frequency over time.
6. Best Natural Cooling Fill – Layla Kapok Pillow
The Layla Kapok Pillow combines several beneficial features for tension headache sufferers.
Key Features include:
- Blend of memory foam and natural kapok fibers for adjustable support
- Copper-infused cover with cooling properties
- Customizable fill level to achieve your ideal loft and firmness
- CertiPUR-US certified materials
The combination of memory foam and kapok fibers creates a pillow that provides support while remaining adaptable to your movements throughout the night. The copper-infused cover helps dissipate heat, potentially beneficial for those whose headaches are sensitive to temperature.
Choosing the Right Pillow for Your Tension Headaches
When selecting a pillow to help manage tension headaches, consider these factors:
- Sleep position: Side sleepers typically need higher, firmer pillows, while back sleepers benefit from medium-loft options with neck support
- Body type: Your shoulder width, neck length, and head size all impact which pillow will provide optimal alignment
- Material preferences: Consider whether you prefer the conforming support of memory foam, the responsiveness of latex, or the customization of adjustable fills
- Temperature sensitivity: If heat triggers your headaches, prioritize pillows with cooling properties
Finding the right pillow may require some trial and error, but investing time in finding proper support can lead to significant improvements in headache management and sleep quality.
Finding the Right Pillow for Tension Headache Relief: Final Thoughts
Finding relief from tension headaches often requires a multi-faceted approach, and the right pillow can be an important part of your solution.
The pillows featured in this guide, particularly the Derila Pillow with its ergonomic design and supportive memory foam, offer specialized features that address the common contributors to tension headaches – poor alignment, muscle strain, and pressure points.
While no pillow can promise to completely get rid of tension headaches, the right neck and head support can make a real difference in how well you sleep and how often discomfort shows up. When choosing the best pillow for tension headaches, think about your sleep position, body type, and what feels comfortable to you.
Also remember to give yourself time to adjust—switching to a new pillow often takes a little while. Better sleep and less tension can start with the right support.
Frequently Asked Questions About Pillows for Tension Headaches
What pillows are best for tension headaches?
Pillows that provide proper neck support and promote spinal alignment are best for tension headaches. Contoured memory foam pillows like the Derila Pillow and Tempur-Pedic TEMPUR-Neck Pillow are particularly effective because they maintain consistent support throughout the night. Adjustable options like the Coop Home Goods Eden Pillow allow for customization to your specific needs.
How should I sleep to relieve tension headaches?
Sleeping on your back or side with proper neck support can help relieve tension headaches. Maintain neutral spine alignment by using a pillow that fills the gap between your neck and the mattress without tilting your head up or down. Avoid stomach sleeping, which typically causes neck strain. Creating a consistent sleep routine and environment can also help reduce headache frequency.
Can the wrong pillow cause tension headaches?
The wrong pillow can cause tension headaches by creating muscle strain in your neck and shoulders. Pillows that are too high, too low, or don’t provide adequate support force your neck into unnatural positions for extended periods. This misalignment creates tension in the muscles connecting your head, neck, and shoulders, which can trigger or worsen headaches upon waking.
Is a hard or soft pillow better for headaches?
Medium-firm pillows are generally better for headaches than extremely soft or hard options. The ideal pillow provides enough firmness to maintain proper neck alignment while offering enough give to relieve pressure points. Adjustable pillows like the Coop Home Goods Eden or Layla Kapok allow you to customize the firmness level to find your optimal balance of support and comfort.
Related Reading
- Are Memory Foam Pillows Good For Neck Strain
- Derila Memory Foam Pillow Review
- Cooling Bamboo Pillows
- Best Pillows for Neck and Shoulder Pain
- Best Orthopedic Pillow for Neck Pain
- Best Pillows for Upper Back Pain
- Pelvic Pillow for Stomach Sleepers
Health Disclaimer: The information provided is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. If you experience frequent or severe headaches, please consult with a healthcare professional. Chronic headaches may be a symptom of an underlying medical condition that requires proper diagnosis and treatment.