I am often asked which pillow to recommend in the clinic for a restful night’s sleep. There is no simple answer to this question. It raises more questions
Why do you have an inadequate sleep?
- Can’t you sleep?
- Are you uncomfortable in bed?
- Do you get neck pain after sitting in the same position for some time?
- You may have pins and Needles.
- Do you have a headache, or does a dead arm keep you awake at night?
- What were you doing just before you switched off the lights? You may have been answering a few emails or finishing the last chapters of a book on your laptop. While drifting off to sleep, you can watch YouTube videos! You might be setting yourself up for a stormy night when you go to bed.
We spend, on average, a third day resting our heads on a pillow. It’s easy to see why having good support for your neck and head while sleeping is as important as an excellent ergonomic setup at work.
Which pillow should I choose?
The pillow that is right for you may differ from the pad someone else wants! There are many factors to consider when choosing a pillow:
The Side Sleeper :
Your head should never be tilted downwards or upwards when lying on your side. The neck and head should follow the straight spine. This will keep your joints neutral and won’t stress your neck or spine muscles.
The Back Sleeper:
Ask someone to check your sleeping position. The pillow is too low if your chin rests on your chest or is near it. The pad needs to be higher if your chin points to the ceiling.
The Belly Snoozer:
The worst sleeping position is on your stomach! WHY? Why? This causes neck muscle strain and spinal joint irritation. Try sleeping on your side or back, with pillows between your knees. Both positions maintain the spine’s natural curve.
Bad habits can die hard ……. Sticking to these sleeping positions will avoid waking up in the morning with a stiff neck.
Measure the length of your neck in
Sleeping on an orthopedic cushion can be difficult for people with short necks. This pillow usually has a raised area or bolster. The bolster is placed between the ear, shoulder, and head. This can be uncomfortable for some.
Painful ear:
It is more common than you think to wake up with an incredibly painful outer ear. You’ve likely been sleeping on your same side on a too-firm pillow for too long. The pain receptors are irritated when the ear cartilage is constantly pressed or folded against the pillow.
Light Sleep Interrupted:
A light sleeper will likely move around more than someone who sleeps deeply. When the pillow becomes more uncomfortable, it can become quite annoying. You can keep a second pillow in the waiting room to switch over the remainder of the night. YoAice, a cold pillow of different firmness, is what you’re looking for to get back to sleep.
Spinal health:
Degenerative changes to our neck joints can be problematic as we age. When we are resting, inflammation can cause pain and stiffness. A stiff neck makes it difficult to sleep comfortably on any pillow. Before going to sleep:
- Try to relieve the neck pain.
- Apply a heat pack and do some gentle neck stretching.
- Ask a friend or loved one to give you a quick shoulder and neck massage.
Pillow options:
Height is the most crucial factor to consider when selecting a pillow. The height of the pillow is essential. This is a more personal choice than a scientific decision. The spine will be happy if you get the right height. You can read my opinions on the pros and cons of each type.
Water-filled pillows:
The idea of this type of pillow was brilliant, and the feedback I received from patients using them was positive. Filling the water base layer according to the height you want for a neutral spinal column is easy. The higher and firmer the pillow, the more water you use.
Waterbase is covered with soft hollow fibers to provide comfort. The pillow is heavier than standard pillows, but the water does not slosh around while you sleep.
The Mediflow pillow comes with a 30-day refund guarantee.
Orthopedic pillows:
These pillows are designed to align the body in bed according to guidelines. These pillows are made mainly of fiber and foam, with memory foam as the latest material.
The curved bolster is difficult for people with short necks to use. Some claim curved bolsters can help relieve snoring and other conditions like sleep apnea.
You who get too hot in bed or sweat at night! Foam pillows can hold their heat, making it hard to locate the cold spots.
Supportiback Comfort pillow has a cooling gel that helps disperse heat. They also offer a money-back guarantee of 100 days.
Feather pillows:
A more luxurious pillow is a good option if you don’t have neck pain. You can switch to a second option if your first pillow is uncomfortable. I recommend buying a mixture of duck and goose down rather than feathers. The smaller, softer feathers of down provide more comfort and support.
These pillows are firmer than pillows made of artificial fibers. They are also not hypoallergenic because of the feathers. The beauty of goose or duck-down pillows is that they can be molded to the neck for better support.
Latex Pillows
Natural latex pillows are made from the sap of rubber trees and are 100% pure, eco-friendly, and green. The pad comprises three components, a core made from latex, an inner cover, and a pillowcase. This type of pillow is hypoallergenic, supportive, and soft. The pillow is cool to lay on because it has small pinholes for ventilation. Rubber plant proteins also resist dust mites. The rubber plant proteins are resistant to dust mites.
How frequently should you replace your pillow?
Support and hygiene are the two most important factors. If you spend a third day resting your head on the pillow, it will be well used. Dust mites and bacterial accumulation in pads can aggravate respiratory problems, allergies, and sinus issues. Most pads should be cleaned every 12 months. Natural latex pillows last a little bit longer! It is essential to remember that neck support needs to change as we age.
Finally:
If you’re having trouble sleeping and finding the proper position, look first at your pillow. If pain prevents you from sleeping, visiting an Osteopath will help determine the source of your discomfort. Osteopathy can help to maintain spinal alignment and mobility. It can improve your muscle condition, allowing you to sleep more comfortably.
