Oh my goodness... you fixed me!! I have a long history (I'm 61) of having difficulty with my sleep, but the past month has been the worst. I lay, in pain, for hours before I can finally fall asleep. I've done the research, read many, many books and made as many changes to my habits as I could (including nose breathing which is easy for me)... with no improvement. I only had to watch a half of your video to find my solution. Sleeping on my stomach seems to be my preferred sleep position (though I've tried to change that thru the years), but I toss and turn constantly. It's actually pain in my legs that have been keeping me up this last month...it's impossible to sleep through. Well... I stuck a pillow under my stomach and laid flat on my stomach. I fell asleep almost instantly and slept 8 hours! Amazing. It has been a total of 3 nights now and I can't believe it. I never sleep 3 nights in a row!! The most incredible part is that I woke up with less neck and shoulder pain than I've had in many years as well!! Thank you for this video and the work you do. I can't wait to watch more.
@@conorharris I'm only 33 years old male having burning in feet and sometimes hands and even legs. My posture is destroyed from the lockdowns and mobile gaming bad sitting position and bad bed please help I'm in so much pain all the time what is wrong with me?? I often sit slipped down with neck forwards and legs up crossed
@@conorharris Your videos and detail of information is incredible can I ask where you learned all of this as I’ve never met an allied health professional with your knowledge
undiagnosed untreated laughing seizures on right side of face, pushed my neck and limbs into my body and twisting it as a whole. treatment began at age 30, now 35. your vids are helping in the final steps of recovery, more effective than PT, Chiro and massages.
I use 3M micropore tape to increase my nitric oxide levels, retain more CO2 and engage the parasympathetic nervous system to achieve maximum sleep quality. I also use a mandibular advancement device to reduce my apnea events. My AHI (suffocation index) went from 27 to 2.
Thank you so very much! I now understand all the people on YT who comment "I clicked on this video so fast..."! EDIT: I took so many screenshots to try tonight!
The “you still want a pillow under the head” caption cracked me up. After seeing it, I thought about someone watching this video, without a caption, and purposefully not having a pillow under their head ‘per your instructions’ haha. Anyway, thanks for the awesome content man.
Man, you are so smart and well educated in these matters. You go really deep. Thank you and greetings from Germany bro. I'm 29, male, and just getting my life in order.. You help me a lot. It can be very oversimplified and in reality it is very complex. But you speak of exactly the things I find important also, you're like a guidepost. And you made me really aware of hip mobility and flexibility!
I tried mouth tape while having a cold and a clogged nose. Couldn’t breathe. Next morning I got resuscitated. I am ok now and I really recommend mouth tape for an extra deep sleep.
amazing video; recently figured out I had terrible cns fatigue been trying different sleeping positions and sleeping on your back with the pillow setup, already feeling better when I wake up 🤙 CNS fatigue can be caused by anything leads to tight muscles, chronic fatigue/tightness is a bad deal
I noticed the better I get with your program the better I can breath through my nose. Would love to see a video about pri for better Nasal breathing. I noticed when I have a little to much military neck, I can't nasal breath. Great work bud
Please add to the list tachycardia, associated with cardio-abdominal syndrome (hiatus hernia like symptoms) due to compressed rib cage and abdomen (from slouched posture) -> weakened diaphragm
@@robertoxmusica I've been experiencing it after being squished by chiropractic manipulation, though already was in very bad kyphotic swayback posture. Here you can see example of it, though I don't approve the treatment it definitely have effect m.th-cam.com/video/i2F98rdXswQ/w-d-xo.html
Thank you, very informative, always wonder why I had all kind of aches in the morning. Will try all 3 different positions and see which works best. Thanks again
I was a lifelong mouth breather until I got my deviated septum fixed and then it improved further after getting corrective surgery on my maxilar and mandibular. I can’t say whether the training Conor describes would have helped me since I didn’t before them before the surgeries, but I just want to point out that the inability to breathe fully from the nose might only be corrected with other interventions.
For anyone else reading, a deviated septum is not necessarily a barrier to installing nasal breathing as a habit. Patrick McKeown speaks about this and many others in the same position manage it fine although can be a challenge at the start!
How are you so good at this at such a young age.?❤ i have been having back and pelvic issues for 15 yrs and they just recently said it was the paoas. I read a book and learned about the iliacus but yrs of therapy and all they ever did was press in the psoas and 2 mo later im right back where I started. Its thrown off my gait now and flattened my left arch and the podiatrists havent even figured it out just gave me a lift for my shoe. Thank you SO much for your commitment to help!! 👐🏻🙏🏻💞im 60 and have 7 grands and want to travel with them!!!
I've had similar foot injury, did online research and found a PT who gave me exercises. Look up seated and standing arch lifting, tandem stance on foam pad, towel scrunches, etc. You can rebuild the arch.
Hi, I've just copied what you wrote, I will DO that, I've not heard of a few of these...I really appreciate the reply! God bless you :) @@user-js4sb4qq2h
Also seated ankle eversion and inversion, seated ankle plantar flexion with band to rebuild bottom, side & to of four ankle muscles and ankle. Get to a good PT.
I have forward head posture and sore / rounded shoulders so I've been trying really hard to sleep on my back with a modestly high pillow. Any other tips?
Conor, I read the article you linked to in the description. It says: "Nose breathing keeps your airways clear. Breathing in through the nose and out through the mouth causes nasal congestion and makes it harder to breathe [4]. The lungs draw oxygen from inhaled air during nasal exhalation too. Nose breathing is slower, and nasal exhalation creates a backflow of air into the lungs. The air stays in the lungs for longer, and the body has more time to extract oxygen from that air." How can you comment on this?
Hey Conor, love your (free!) insights! There's also the recommendation to sleep on your back without a pillow. This way you're countering the sitting-position most of us are in for too long. Sleeping on the side like you showed is the sitting position again, which may not be that ideal, they say. Do you have thoughts/arguments on that? Cheers
Hey !. Did you have any confirmation about this information ? I tried sleeping without a pillow for a couple days and it's seems impossible for my body to fall asleep without a pillow and on the back. ( I'm a side sleeper normally)
Conor excellent content as usual. I'm currently reading Breath by James Nestor he talks about taping the mouth to practise nose breathing. Quite challenging at first he mentions. As a trainer working with rehab clients who mostly breath through their mouths they tend to feel dizzy if the breath through noses on the inhale and exhale on exertion when exercising. I do keep on encouraging them to practice the skill. Thx! I practise nose breathing only working at intensity when doing interval training on my road bike. It's amazing how much calmer you remain and lower your heart rate can remain. Thx. 👍
I've been curious if you have a lateral pelvic tilt and you side sleep purposely on the shortened side in a slightly stretched position if it would be helpful.
Interesting. I've seen lots of things saying that if you have a hunch back, you should be sleeping on your back, not your side. I guess its making sure that you don't curl into a foetal position on your side, rather than straight back.
I bought one of those when we bought a new Super King bed, and I gotta tell ya! Absolutely love it! A really good bed and pillow is a worthwhile investment regardless in my experience! Use it with the improved positioning as suggested by Conor, and you'll probably see significant improvement! Obviously not an essential purchase, but as a sufferer of chronic pain, I love mine. My wife suffers no significant pain and she loves her new ridiculously expensive pillow too! haha. Just get a really good pillow protector and let it air properly, wash as directed and such. Too expensive to let it get prematurely infested with dust and skin etc! (Speaking from a laypersons anecdotal experience only. Conor might think it a somewhat wasteful purchase, I have no idea... I love mine! highly recommend. Perhaps one of the $50-60 alternatives in the mid-price range will be just as good, I don't know. Hopefully Conor can offer some professional advice/input. Regards from Australia.
Ever since I can remember I’ve preferred sleeping on my stomach. Recently I’ve connected that preference to the fact that I have a smaller airway than I should (narrow palate) and some degree of sleep disordered breathing (SDB). I believe I’ve been sleeping on my stomach so I can breathe better. When I’ve been pregnant it was rough because stomach sleeping was not an option so I had to learn to sleep on my side. Having pillows to cushion is such a game-changer for side-sleeping. I’ve been using one under my head and between my knees, but still having some lower back pain. I’ll have to try adding a pillow under my lower back to maintain good alignment. Thanks for these tips! I’ll forever be travelling with 3 pillows everywhere I go for the rest of my life haha. At least down pillows pack down and travel well.
What do you recommend for people who shift positions while they're asleep? The same pillow height and towel positions etc aren't the best for every sleeping position. Btw about the nose breathing thing, I have sinus congestion so often I am unable to breathe enough air through my nose :(
Thanks for this. What I find however is that it kind of presumes that you will stay in the same position all night. I move around like crazy so adapting one position set up won't work. Maybe I just need to tape myself to the bed 😅
As a physical therapist from Germany I salute you for not insisting to lay on your back straight without moving all night long and for pointing out a higher complexity of sleeping as it's also about breathing and not just and only about simple robotics. My german fellows may know what I'm reffering to and yes he always wears a white shirt 🤭
7:20 we can't sleep with our mouth closed, not because we have problems with breathing, but because when we relax, our jaw drops and our mouth opens. We can't control our muscles in our sleep, we tried the patch, but it falls off at night because of the moisture from our lips and skin :c
Hi, I have right hemiplegia (CP) and have very pronounced left rib flare. Do you think it would be more beneficial for me to sleep on my left side or right side when side sleeping? Thanks.
I was surprised you recommended side sleeping over back sleeping. Wouldn’t back sleeping be ideal to avoid asymmetry? I guess it just comes down to preference.
Can you consider having a woman/man wearing a hospital patient gown (slit open in the middle spine area to show the spine part, and which same robe is crop top so that it also shows the pelvic area pressing against the bed) to demonstrate better please? Thanks!
Maybe I'm just really dumb but it's really hard for me to tell if my pillows are the right height for sleeping on my side. It never seems like my neck is in the right position. Maybe it's because I'm twisting to the front or back? Why is sleeping so hard?
Do you suggest the tape stay on all the time? Learn to breathe through the sinuses AND eliminate useless conversation at the same time as getting more nitrogen!
not trying to be a hater here , always been a pet peeve of mine to hear somebody say pellow , its a freaking pillow ( like taking a pill , followed by an o ) not a fellow , not saying hello , not eating jello , holy great goodness it makes me want to rip my ears off and eat them . great information in the video keep up the good work god bless you all 🙏
![เปิดบ้าน โคตรสวย ป๋องกพล รู้จักตั้งนาน เพิ่งรู้ว่ารวย!!! l [Nickynachat]](http://i.ytimg.com/vi/tmgCF_2HfYI/mqdefault.jpg)
Oh my goodness... you fixed me!! I have a long history (I'm 61) of having difficulty with my sleep, but the past month has been the worst. I lay, in pain, for hours before I can finally fall asleep. I've done the research, read many, many books and made as many changes to my habits as I could (including nose breathing which is easy for me)... with no improvement. I only had to watch a half of your video to find my solution. Sleeping on my stomach seems to be my preferred sleep position (though I've tried to change that thru the years), but I toss and turn constantly. It's actually pain in my legs that have been keeping me up this last month...it's impossible to sleep through. Well... I stuck a pillow under my stomach and laid flat on my stomach. I fell asleep almost instantly and slept 8 hours! Amazing. It has been a total of 3 nights now and I can't believe it. I never sleep 3 nights in a row!! The most incredible part is that I woke up with less neck and shoulder pain than I've had in many years as well!! Thank you for this video and the work you do. I can't wait to watch more.
Wow. It will never get old hearing the impact these videos can have on other’s lives. Thank you for sharing 🙂
I'm SO happy for you 🎉
@@conorharris I'm only 33 years old male having burning in feet and sometimes hands and even legs. My posture is destroyed from the lockdowns and mobile gaming bad sitting position and bad bed please help I'm in so much pain all the time what is wrong with me??
I often sit slipped down with neck forwards and legs up crossed
@@conorharris Your videos and detail of information is incredible can I ask where you learned all of this as I’ve never met an allied health professional with your knowledge
undiagnosed untreated laughing seizures on right side of face, pushed my neck and limbs into my body and twisting it as a whole.
treatment began at age 30, now 35.
your vids are helping in the final steps of recovery, more effective than PT, Chiro and massages.
I use 3M micropore tape to increase my nitric oxide levels, retain more CO2 and engage the parasympathetic nervous system to achieve maximum sleep quality. I also use a mandibular advancement device to reduce my apnea events. My AHI (suffocation index) went from 27 to 2.
Thank you so very much! I now understand all the people on YT who comment "I clicked on this video so fast..."!
EDIT: I took so many screenshots to try tonight!
Gold. I'll be sharing this with some of my friends that struggle with sleep. Thanks.
The “you still want a pillow under the head” caption cracked me up. After seeing it, I thought about someone watching this video, without a caption, and purposefully not having a pillow under their head ‘per your instructions’ haha. Anyway, thanks for the awesome content man.
Txs so much for this tips...never thot abt fixes with my back pain sleeping on back.Definately do it,God bless...Esther from kenya
Thanks, Conor, for providing an invaluable service!
Love Oxygen Advantage! Thank you for a super video!
Man, you are so smart and well educated in these matters. You go really deep. Thank you and greetings from Germany bro. I'm 29, male, and just getting my life in order.. You help me a lot. It can be very oversimplified and in reality it is very complex. But you speak of exactly the things I find important also, you're like a guidepost. And you made me really aware of hip mobility and flexibility!
You offer something deeper, and I respect you for being so educated and in tune with your body!
I tried mouth tape while having a cold and a clogged nose. Couldn’t breathe. Next morning I got resuscitated. I am ok now and I really recommend mouth tape for an extra deep sleep.
i was definitely favouring having my head turned to the right for most of my life and my right shoulder has suffered a lot from it
amazing video;
recently figured out I had terrible cns fatigue been trying different sleeping positions and sleeping on your back with the pillow setup, already feeling better when I wake up 🤙
CNS fatigue can be caused by anything leads to tight muscles, chronic fatigue/tightness is a bad deal
Can you suggest or any advice for cns problem?
I noticed the better I get with your program the better I can breath through my nose. Would love to see a video about pri for better Nasal breathing. I noticed when I have a little to much military neck, I can't nasal breath. Great work bud
Please add to the list tachycardia, associated with cardio-abdominal syndrome (hiatus hernia like symptoms) due to compressed rib cage and abdomen (from slouched posture) -> weakened diaphragm
Where can I read about this??
@@robertoxmusica I've been experiencing it after being squished by chiropractic manipulation, though already was in very bad kyphotic swayback posture. Here you can see example of it, though I don't approve the treatment it definitely have effect m.th-cam.com/video/i2F98rdXswQ/w-d-xo.html
Thank you, very informative, always wonder why I had all kind of aches in the morning. Will try all 3 different positions and see which works best. Thanks again
I’m really enjoying your channel. Thankyou. Could you do something for people with scoliosis please
Great video Conor! Just what I needed
Good research 👌 Thanks for sharing excellent content as always.
Excellent information. Thank you so much.
Thanks very helpful video 👍
I was a lifelong mouth breather until I got my deviated septum fixed and then it improved further after getting corrective surgery on my maxilar and mandibular. I can’t say whether the training Conor describes would have helped me since I didn’t before them before the surgeries, but I just want to point out that the inability to breathe fully from the nose might only be corrected with other interventions.
For anyone else reading, a deviated septum is not necessarily a barrier to installing nasal breathing as a habit. Patrick McKeown speaks about this and many others in the same position manage it fine although can be a challenge at the start!
How are you so good at this at such a young age.?❤ i have been having back and pelvic issues for 15 yrs and they just recently said it was the paoas. I read a book and learned about the iliacus but yrs of therapy and all they ever did was press in the psoas and 2 mo later im right back where I started. Its thrown off my gait now and flattened my left arch and the podiatrists havent even figured it out just gave me a lift for my shoe. Thank you SO much for your commitment to help!! 👐🏻🙏🏻💞im 60 and have 7 grands and want to travel with them!!!
I've had similar foot injury, did online research and found a PT who gave me exercises. Look up seated and standing arch lifting, tandem stance on foam pad, towel scrunches, etc. You can rebuild the arch.
Hi, I've just copied what you wrote, I will DO that, I've not heard of a few of these...I really appreciate the reply! God bless you :) @@user-js4sb4qq2h
Also seated ankle eversion and inversion, seated ankle plantar flexion with band to rebuild bottom, side & to of four ankle muscles and ankle. Get to a good PT.
I have forward head posture and sore / rounded shoulders so I've been trying really hard to sleep on my back with a modestly high pillow. Any other tips?
Conor, I read the article you linked to in the description. It says: "Nose breathing keeps your airways clear. Breathing in through the nose and out through the mouth causes nasal congestion and makes it harder to breathe [4]. The lungs draw oxygen from inhaled air during nasal exhalation too. Nose breathing is slower, and nasal exhalation creates a backflow of air into the lungs. The air stays in the lungs for longer, and the body has more time to extract oxygen from that air." How can you comment on this?
Had to chuckle about the pillow solution for stomach position. My belly does the same thing.
Hey Conor, love your (free!) insights! There's also the recommendation to sleep on your back without a pillow. This way you're countering the sitting-position most of us are in for too long. Sleeping on the side like you showed is the sitting position again, which may not be that ideal, they say. Do you have thoughts/arguments on that? Cheers
For me, sleeping on my side has been very bad for my tight hip flexors.
The best thing you can do honestly is be more active during the day so you don’t have such tight hamstrings in the first place.
Hey !.
Did you have any confirmation about this information ?
I tried sleeping without a pillow for a couple days and it's seems impossible for my body to fall asleep without a pillow and on the back.
( I'm a side sleeper normally)
For me personally if I sleep without a pillow on my back my neck will hinge all night and I'll wake up with a pinched nerve and lots of pain.
Thank you again for your videos. They are so informative and positive. I drive a lot due to my commute and work…Wondering if you have any tips?
Looks like the shoulders should be resting on the pillow too? Is this right? Please reply. Thx. 🤗🤗
Hi from UK tks so much
Conor excellent content as usual. I'm currently reading Breath by James Nestor he talks about taping the mouth to practise nose breathing. Quite challenging at first he mentions. As a trainer working with rehab clients who mostly breath through their mouths they tend to feel dizzy if the breath through noses on the inhale and exhale on exertion when exercising. I do keep on encouraging them to practice the skill. Thx!
I practise nose breathing only working at intensity when doing interval training on my road bike. It's amazing how much calmer you remain and lower your heart rate can remain. Thx. 👍
Buteyko
Many people who can’t breathe through their noses have TMJ and their airway is blocked
For the side sleeping, what if you have anterior rounded shoulders? Will that add to the problem?
Also came here for this.
they should teach something like that at school...!
Hi Conor! I could not find in the description the article you mentioned. Can you please provide it for us? Btw you are doing a great job! Keep it up!
I've been curious if you have a lateral pelvic tilt and you side sleep purposely on the shortened side in a slightly stretched position if it would be helpful.
Great tips!
isnt PRI great. You got it locked. love your work.
Interesting. I've seen lots of things saying that if you have a hunch back, you should be sleeping on your back, not your side. I guess its making sure that you don't curl into a foetal position on your side, rather than straight back.
Great video thanks
I was about to buy a 200 dollar pillow glad I didn’t pull the trigger 😅
I bought one of those when we bought a new Super King bed, and I gotta tell ya! Absolutely love it! A really good bed and pillow is a worthwhile investment regardless in my experience! Use it with the improved positioning as suggested by Conor, and you'll probably see significant improvement! Obviously not an essential purchase, but as a sufferer of chronic pain, I love mine. My wife suffers no significant pain and she loves her new ridiculously expensive pillow too! haha. Just get a really good pillow protector and let it air properly, wash as directed and such. Too expensive to let it get prematurely infested with dust and skin etc! (Speaking from a laypersons anecdotal experience only. Conor might think it a somewhat wasteful purchase, I have no idea... I love mine! highly recommend. Perhaps one of the $50-60 alternatives in the mid-price range will be just as good, I don't know. Hopefully Conor can offer some professional advice/input. Regards from Australia.
*phew*
close call
❤thank u!
Ever since I can remember I’ve preferred sleeping on my stomach. Recently I’ve connected that preference to the fact that I have a smaller airway than I should (narrow palate) and some degree of sleep disordered breathing (SDB). I believe I’ve been sleeping on my stomach so I can breathe better. When I’ve been pregnant it was rough because stomach sleeping was not an option so I had to learn to sleep on my side. Having pillows to cushion is such a game-changer for side-sleeping. I’ve been using one under my head and between my knees, but still having some lower back pain. I’ll have to try adding a pillow under my lower back to maintain good alignment. Thanks for these tips! I’ll forever be travelling with 3 pillows everywhere I go for the rest of my life haha. At least down pillows pack down and travel well.
What do you recommend for people who shift positions while they're asleep? The same pillow height and towel positions etc aren't the best for every sleeping position.
Btw about the nose breathing thing, I have sinus congestion so often I am unable to breathe enough air through my nose :(
Thanks for this. What I find however is that it kind of presumes that you will stay in the same position all night. I move around like crazy so adapting one position set up won't work. Maybe I just need to tape myself to the bed 😅
Can you make a video on hyperextended knees or explain it?
As a physical therapist from Germany I salute you for not insisting to lay on your back straight without moving all night long and for pointing out a higher complexity of sleeping as it's also about breathing and not just and only about simple robotics.
My german fellows may know what I'm reffering to and yes he always wears a white shirt 🤭
Really really useful, my wife now demands that I use mouth tape at night, I said ok as long as she uses it during the day 😅
You might wanna finish that time machine buddy cause the 50s want you back
Lmfao
Exactly what you'd expect to hear from a guy named freespeech.
Ahah 😂😂😂😂😂
😂
Hello Conor,
Thanks for the info!
If you have lateral pelvic tilt, which side should go down, the forward? or how would it be better way to sleep?
What about for individuals w/ left aic right bc pattern?
u would sleep on your left side you should be fine if done right
I like left sidelying with pillow under left. Assuming mattress isn’t too soft
@@conorharris pillow under left what!! connor!!! lol
What do you think about nose strips to help with nose breathing at night?
great info. i have read that sleeping on an incline with head higher than feet. that it also helps better breathing. any truth to this
Hi Conor wanted to ask does your program helps with scoliosis?
I’m in so much pain, waking up in the morning is when it’s at its worst
7:20 we can't sleep with our mouth closed, not because we have problems with breathing, but because when we relax, our jaw drops and our mouth opens. We can't control our muscles in our sleep, we tried the patch, but it falls off at night because of the moisture from our lips and skin :c
keep trying dont give up u can do this
I cant find anybody who specialises in left AIC giving sleeling positions? What would you say are optimum positions ranking from best to worst?
Hi, I have right hemiplegia (CP) and have very pronounced left rib flare. Do you think it would be more beneficial for me to sleep on my left side or right side when side sleeping? Thanks.
I was surprised you recommended side sleeping over back sleeping. Wouldn’t back sleeping be ideal to avoid asymmetry? I guess it just comes down to preference.
You can even out your spine pretty effectively with the sidelying tips. It’s not best for everyone, but usually a good way to go
Thanks for the advice. And wow you are just really cute. 😅
Can you consider having a woman/man wearing a hospital patient gown (slit open in the middle spine area to show the spine part, and which same robe is crop top so that it also shows the pelvic area pressing against the bed) to demonstrate better please? Thanks!
I dont have a mattress i straightup sleep on the floor is this bad?
I sleep on the floor on purpose right in front of my bed. My back is bad, and sleeping on the floor strengthens your back.
@@toscadonnasleeping on the floor ruined my back and pelvis
Is there a specific side that js better to sleep on?
I love to lay down and sleep; with a pillow between my legs for support.
Maybe I'm just really dumb but it's really hard for me to tell if my pillows are the right height for sleeping on my side. It never seems like my neck is in the right position. Maybe it's because I'm twisting to the front or back? Why is sleeping so hard?
Thank you very much very informative.. And u r very handsome hehe
Okay but what about sleep given idea please 🥺
Hey why should we teach Clint pause while breathing?
Parasympathetic nervous system input mainly
@@conorharris should we only breathe in and out with the nose when playing sports or working out?
which side to sleep?
Do you suggest the tape stay on all the time? Learn to breathe through the sinuses AND eliminate useless conversation at the same time as getting more nitrogen!
Can you please show an example of the nose breathing? Thank you for the great videos!
Thanks for the info and video, perhaps next time though, use a real pillow so we can get a better example.
I move around in my sleep
I thought it was bad to sleep on your back with your shoulders on the pillow
Pellow :D
not trying to be a hater here , always been a pet peeve of mine to hear somebody say pellow , its a freaking pillow ( like taking a pill , followed by an o ) not a fellow , not saying hello , not eating jello , holy great goodness it makes me want to rip my ears off and eat them . great information in the video keep up the good work god bless you all 🙏
It’s called dialect.
It’s called what’s normal for you isn’t universally true.
lol
pill-ow. pill. dill, fill, sill, kill, mill, til, hill, jill, lil, still.
not pellow.