Neck rolls 2021: The insider tip against tension

How does a neck roll differ from a normal pillow and when does it ensure healthier & restful sleep? Everything important at a glance.

Do you suffer from tension more often or do you even feel pain in your neck after a long night?

The wrong sleeping position may be to blame:

A pillow that is too high or a mattress that is too soft not only robs you of relaxation, it can even lead to serious health problems in the long term.

The good news: With just a few changes you can improve the quality of your sleep and significantly reduce the risk of tension .

It doesn’t matter whether you sleep in your bed or while traveling.

Neck rolls relieve the cervical vertebrae and support your spine throughout the night. And best of all: they are already available for little money.

the essentials in brief

Neck rolls are available both for at home and for small naps when traveling.

The bed version is particularly suitable for those who sleep on their backs, because it fills the cavity between the shoulder and head (and thus supports it).

The spine stays straight and you can relax while sleeping.

Even when sitting in a plane or car, a neck roll ensures more comfortable sleep in this way.

Whichever recommendation you choose – both ensure a relaxing start to the day.

How do neck rolls differ from pillows?

I don’t have to explain what a pillow is – everyone owns one, everyone knows it.

Neck rolls, on the other hand, are far less common, which always comes as a surprise to me.

In contrast to conventional pillows, they have some advantages that can make your sleep much more pleasant:

• Neck rolls are much smaller in direct comparison, because they are not supposed to support the entire head, but only the neck area.
• With conventional pillows, there is usually a lot of space free, which means that the neck does not stay straight. Tension and pain are the result.

In short: a neck roll always brings relief when the pillow does not optimally suit your personal sleeping habits.

What types of bolsters are there?

Nowadays there are numerous variants – and nobody really knows which of them represent “real” neck rolls.

For a better overview, I have listed all sleeping aids here that are often referred to as neck rolls in manufacturer descriptions:

Neck roll for the home

It can be used with a pillow for better neck support. Whether lying down or sitting down (e.g. reading a book in bed) – a neck roll ensures more relaxation.

Some people even do without a conventional pillow entirely and use the neck roll as the only sleeping aid (more on this in a moment).

Neck roll for traveling

Usually it is a neck pillow that is wrapped around the neck and prevents the head from kinking. A mobile neck roll is a great help, especially when you are sitting on a plane or train for long periods.

Neck support pillow

Orthopedic neck pillows are often mistakenly mistaken for neck rolls. However, they support the entire head and are intended to replace pillows entirely.

If that’s exactly what you’re looking for, then it’s best to read my comprehensive guide to neck pillows .

Decoration rolls

Some manufacturers also advertise their elongated decorative cushions as neck rolls. However, these variants have nothing to do with healthy sleep, because they are usually too high and tend to clump together due to the filling material. A comfortable night’s sleep looks different.

In summary: In this text I mainly deal with the bolsters for home and travel. If you are interested in other sleeping aids, you are guaranteed to find a suitable guide in the overview of pillows .

When does a neck roll make sense?

Whenever you feel that your neck is not being adequately supported. So with:

1. Tension or a stiff neck after an uncomfortable night in bed.
2. During long trips when you cannot take a full pillow with you.
3. If your pillow supports your head but leaves too much space in the neck area.

It is not for nothing that orthopedic pillows have such hollows that fill the area between the head and neck:

Neck rolls ensure relaxed sleep in exactly the same way – and are significantly cheaper than a new pillow.

Use bolsters without a pillow?

For most people, bolsters are simply an addition to a conventional pillow.

However, there are also some back sleepers who completely do without a pillow and only need a neck roll to support the neck area.

Whether this makes sense for you depends on your lying position:

• If your spine is straight & sufficiently trained, sleeping without a pillow can even be more comfortable.
• However, if you spend a lot of time sitting and poor posture, then the spine is curved forward.

In this case you need a pillow as additional support – otherwise your head will twist backwards and your entire upper body will be tense during the hours of bed rest.

Plenty of opportunities for better sleep

Regardless of whether you sleep with or without a pillow: In my opinion, a neck roll is one of the recommended sleeping aids.

This is also due to the wide range of possible uses:

1. You can not only use the roll as a neck support, but also place it under your knees, for example, to take the strain off your spine (take the test: Lie on your back & bend your legs!).
2. If you sleep on your side, you can also clamp the roll between your legs. This relieves the hips and prevents tension in the entire upper body. You can also test that with a piece of blanket.
3. If you read in bed a lot, you probably know it: after a while your upper body hurts and it becomes uncomfortable. No problem: Simply tuck your bolster behind your neck and read on again, relaxed.

In summary: The sleeping position of your body keeps changing. Sometimes you are exhausted, sometimes tense & stiff – a neck roll offers you a great opportunity to relieve your body in exactly the right places.

Which is crucial when choosing a neck roll

Fortunately, buying a matching bolster is not a difficult thing: as long as you observe a few basic things, you will quickly find a suitable variant.

The right height

Most neck rolls are around 12-15 cm high – which in my experience is the optimal height to ensure relaxed sleep.

(Plus, you can put the roll on your pillow for a few inches more – or pull it apart to make it lower).

The right hardness

If this is your first time lying on a neck roll, it can feel surprisingly hard. Such a sleeping aid should also be filled to the brim so that the neck does not sag down.

Tip: Some bolsters can be filled with a zip – this allows you to adjust the degree of hardness exactly to your needs. Replacement fillings are available on the Internet for under € 10.

The filling material

Plastic fibers are used as filling in almost all pillows. These have the following advantages:

• The fibers are very elastic, which makes the roll feel soft and at the same time supports the cervical vertebrae.
• The microfibers are machine washable & can also be cleaned at high temperatures.
• In plastic (in contrast to down) germs and mites can only settle with difficulty.
• Microfibers are not expensive and can therefore be found in most pillows between 10-30 €.

But plastic also has a decisive disadvantage: low-quality fibers are mainly used in cheap pillows, which clump together after a few washes.

Then the neck roll loses its elasticity and provides less support than at the beginning. It is therefore best not to grab the first “bargain” that comes your way.

The right reference

I advise you to buy a “naked” roll, because most manufacturers only add inferior polyester covers to their products.

Such covers can hardly compete with real cotton – they not only feel cheap, they also don’t let your skin “breathe”.

An additional cover doesn’t cost the earth and can make your sleep noticeably more pleasant.

Neck roll recommendations for every purpose

When looking for a suitable neck roll, you are guaranteed to come across countless variants (and each of them should be the best according to the manufacturer).

So that you can better compare the large number of different models, I have put together a few recommendations for different purposes in this section.

Whether you’re looking for a bolster to use at home or a practical travel pillow for on the go, you won’t go wrong with these tips.

Comfortable bolster for the bed

This bolster from Zollner is perfect as an additional mat for the bedroom.

• Whether in bed or as a support during a nap – the roll ensures a good night’s sleep and prevents tension. With a height of 15cm, it is comfortable for both side and back sleepers.
• The same goes for the degree of hardness. They are stable all night long, but at the same time very comfortable on the roll. You can also adjust the degree of hardness to your needs using a zipper on the side.

Last but not least, the neck roll is extremely hygienic (it can be washed in a hot wash at 95 °). Germs and dust mites don’t stand a chance.

Used correctly, this neck roll brings a significantly higher quality of sleep – if that’s exactly what you are looking for, then you should definitely take a look at this comfortable sleeping aid.

Neck pillow for long journeys

You probably know this: You want to take a little nap on the plane or in the car, but sleep is out of the question:

• This sofi model is one of the most comfortable neck pillows for traveling.As soon as the neck relaxes, your head bends and you startle again and again. The solution: a comfortable neck pillow.
• This mobile sleeping aid not only offers a place to lean on, but also stabilizes the neck particularly well (even when sitting).

Very comfortable – even on long trips

Unlike cheaper alternatives, it has a wonderfully soft gel foam that adapts to your body exactly (and I really mean that … the adaptability is great!).

Even on trips lasting for hours, there are no painful pressure points – the pillow remains fluffy and soft.

• Another great idea is the cord on the front with which you attach the neck roll.
• It doesn’t slip off your neck, even with wild movements, but always stays in place.

Of course you can also stow the croissant in the supplied bag – then you will find enough space to take with you even in the smallest travel bag.

All in all, I’m really satisfied with this comfortable travel companion – I don’t even want to take off on the plane without it.

Alternative: travel pillow for the neck

This sleep aid from Third of Life takes a slightly different approach . Although it also supports your neck, its shape resembles a normal pillow.

In contrast to neck granules, you therefore need a means of leaning against it (e.g. a window seat).

• If you often sleep sitting down, then the variant from above is better for you. This travel pillow, on the other hand, ensures comfortable sleep when lying down.
• Whether on a mattress on the beach or in a strange hotel room with cheap cushions: The small cushion made of elastic foam is much more comfortable.

You are lying on a small cloud & wake up relaxed the next morning.

And always & everywhere, because you can stow this travel pillow in the supplied bag to save space.

This reliable travel companion even replaces real pillows. Once you get used to it, you won’t want to miss out on comfortable sleep any more.

Other ways to avoid tension in the neck

If you’ve made it this far, your sleep is probably as important to you as it is to me.

At this point I would like to introduce you to a few other alternatives that can ensure a restful night’s sleep.

Sleep well with orthopedic neck support pillows

If you are already thinking of getting yourself a new pillow, then you should look around for a variant with visco-elastic memory foam .

Viscoelastic is everything that is stable and elastic at the same time (don’t worry, I first had to look up the dictionary).

Such orthopedic pillows not only feel wonderfully soft, but at the same time support precisely those areas that often cause tension.

Sleep like on a cloud

Your spine stays in a neutral position all night long and painful tension or back problems arise much less often.

Quite apart from that, you sleep phenomenally in the soft gel foam – these orthopedic pillows are enjoying growing popularity for a reason.

How to find a suitable neck support pillow

In my guide to neck support pillows , I present a few recommendable variants and go into everything that is important when buying.

I would also like to give you a few recommendations at this point, but unfortunately there are a few important things to consider when choosing (which require a little more space than these few lines here).

To cut a long story short: in addition to the filling, your sleeping position is crucial – on the side your spine is in a completely different position than on the back.

It is therefore best to read the guide linked above to find the right variant for your sleeping habits.

Comprehensive overview of the best pillows

You may also be interested in other types of pillows – the choice is surprisingly large these days.

In this pillow overview you will find all the advice on the subject.

From the right pillow for side sleepers to the question of why we humans need such a sleeping aid at all.

Use a few simple tricks to improve your sleep

However, the best pillow is of no use if you neglect the rest of your sleep hygiene.

I know you are busy and short on time. Nevertheless, I recommend that you learn a few real insider tips for better sleep.

This page is the best place to start.

Body and mind do not function properly without healthy sleep – it is therefore always worth investing a few minutes to increase your own well-being.

Get a healthy and restful sleep

• In the category Sleep better , I have therefore collected numerous tips that will significantly increase the quality of your sleep.
• Here are more ideas for decorating your bedroom from the right mattress to the curtains.
• If you already suffer from insomnia or difficulty falling asleep , you will find help & possible solutions in this category.
• It is also always worth knowing about the latest findings in sleep research and applying them in practice.

Each section offers interesting articles on a wide range of topics – just select the category that interests you most.

Summary: the right neck roll

At the end, let’s go back to the bolsters and summarize the most important things:

• Neck rolls support the upper cervical vertebrae and thereby prevent tension and back pain.
• A neck roll should not be too high and have a firm degree of hardness that prevents it from sinking in too deep.
• There are also a few alternatives that are just as easy on the neck (but also a little more expensive).

Neck rolls are versatile – in my opinion they belong in every bedroom. With one of the recommendations above you will do everything right.

I hope this overview of the topic of neck rolls has been useful. If this article was of interest to you, please recommend it to others. Many Thanks.