Do you hate going to sleep because you don't want to wake up with another miserable headache?

Do you think it's amazing that we can do things to hurt ourselves even when we are asleep? I know I do.

Have you ever thought your headache or migraine might be caused by your pillow? Or, that the position you sleep in causes your headaches?

Does your doctor or neurologist just give you medicine for head pain? That's typical because most doctors know very little about the roles of muscles in headaches, neck pain and migraines. They get much more training in drugs than in muscles. As a result, muscles are usually overlooked as a cause of head pain by most doctors.

Muscles which are not supported well can get downright cranky. And, they do. They like to be kept in fairly neutral positions. Aggravate your muscles and they will aggravate you!

So, here are several suggestions to help you get a better nights' sleep and wake up feeling well.

Side-sleepers often tilt their chin to the ceiling or floor. Then your neck is not straight. It's bent, curved sideways. You also squash, overstretch, compress and shorten the muscles on the top, front and around your shoulder. None of this is good for your muscles and they will complain. Ideally, you would learn to sleep on your back with your neck and shoulders properly supported.

Back-sleepers can wake up with headaches, too. If your pillow is too fat it pushes your head too far forward and causes muscle stress or strain in the back of your neck. Those muscles attach to your head. If your pillow is too hard, it won't support the natural curve behind your neck. That also creates muscle strain.

Side-sleepers can buy a special pillow for people who sleep on their sides. It has some "loft" or "fluff" all around but a firm core. This pillow needs to have enough height so your neck bones are straight and supported, and not allowed to curve to the floor or ceiling.

Back-sleepers can use a "shaped" pillow to support the natural curve of their neck. These pillows come in various sizes, although "medium" is most commonly found in the stores. Some are temperature-sensitive foam and are firmer in cold weather than in warm weather. Most seem to be too big, fat or hard for many of our necks.

A soft, flat down pillow ("for stomach sleepers") might also work well for you. Puff up the area that will be under your neck and "pull" the side tails up after your head is on the pillow. The tails will keep you from rolling your head into strange positions that will strain your neck and cause headaches or migraines.

If you can't find a pillow that gives your neck the correct amount of support (not too much and not too little) you can make your own with fiberfill. Buy a batt of fiberfill (fiberfill is the stuffing in quilts) at a fabric store or department. It is very inexpensive. Don't get the loose fill. Be sure to get a batt.

Open the package and unroll the batt. Roll the batt into various thicknesses until you find the one that feels best under your neck when you are on your back. Cut the batt and tape the roll so it will keep its' shape. You might want a flat thickness or two (or three) under your head as well.

Play with the thickness of the neckroll and for under your head until it feels comfortable for you.

You could sew nice covers for your homemade pillow, or you can just do as I do. Put your pillow in a pillow case - no sewing involved.

You might want to make a few different size pillows and switch around to whatever feels most comfortable at the moment.

If your head is far forward ("forward head posture") and it is hard for you to lay flat, you may need to prop your pillows differently to support your back, neck and head without strain.

A contour pillow is an orthopedic pillow that is often made of memory foam. It is a temperature sensitive foam that takes the shape of your body specifically the neck and head to provide support and maximum comfort. Using this type of orthopedic pillow is recommended for people who are suffering from neck pain and sleeping disorders. People who do not experience these conditions can also use it for prevention or for a peaceful good night sleep which results to a refreshed and great morning. Good mornings will lead to a stress free and very productive day.

Even if you are sleeping on your side or back, a contour memory foam pillow can still perform its function very well. It is known to provide complete support to your neck and head that regular pillows do not. With consistent use, the pressure points on your body will be reduced which is good for the back and spine. Aside from these things, there are other advantages that this pillow offers such as the ability to resist bacteria and molds to grow on it. It also durable which means that you do not have to replace it every once in a while because can use for several years.

If you are always on a business trip or you travel too much that lying on your bed while using a contour pillow seems to be impossible; you can use a contour travel pillow. This pillow is suitable for travelers because it is really intended to serve this specific purpose. It doesn't take so much space in your luggage, so it won't be so much of a burden on your part. With this, even if you are always on the go, you can still have a restful and comfortable sleep with a contour travel pillow.