Each of us has at least once experienced the inconvenience of sleeping on an unsuitable pillow. If it is too high, low, soft or hard, we wake up in the morning unrested. Therefore, choosing the right pillow is very important, especially for the health of the spine.
How to choose the right size
“You need to choose a pillow taking into account your usual sleeping position and problems with the spine,” advises the head of the Medeors pluss-S health center, certified physiotherapist Daina Strelcha. The basic rule when choosing the height of a pillow is that it should support both the head and lordosis, that is, the curvature of the spine in the cervical region. In order for the muscles to relax during sleep, the pillow should fill the curve of the neck and adapt to the shape of the head, but the shoulders should not be on the pillow, as this can lead to muscle tension. If your shoulders are wide, you should choose a larger and taller pillow. Wide pillows are also useful for those who often change positions while sleeping.
If the pillow is too high or low
Most often people make the mistake of choosing a pillow that is too high. In this case, the head remains elevated all night, the muscles of the neck and shoulders tense, which impairs blood circulation and can cause stiffness in the neck. However, there are times when a high pillow is even recommended. “Pillows that allow you to sleep semi-sitting are useful for certain health problems, such as improving blood circulation or facilitating breathing due to respiratory problems,” explains the physiotherapist. Such pillows are also recommended for gastroesophageal reflux (reflux of stomach contents into the esophagus).
Very flat pillows are also undesirable, especially when sleeping on your back, when your head leans back. This is especially noticeable with increased lordosis. Using such a pillow will lead to muscle tension and wake up with severe headaches.
«If the pillow is too flat, but you don’t want to use a higher one, you can place a folded or twisted terry towel under it. This will fill the curve of the neck and reduce muscle tension“, advises Daina Strelcha.
Sleeping for a long time on an unsuitable pillow can lead to problems not only in the cervical spine, but also in other parts of it, including the lower back.
Orthopedic or ergonomic pillows
The advertisement claims that ergonomic pillows, also called anatomical or orthopedic, made from special foam, adapt to the curve of the neck and are suitable for everyone – both those who have problems with the spine and those who care about preventing back health. However, Daina Strelcha argues that each person’s neck anatomy and head shape are unique, so the pillow must be selected individually, preferably in a specialized store, not in a supermarket.
«When examining a patient, I evaluate whether an orthopedic pillow is appropriate for him or her. If lordosis is increased, you can use such a pillow, but if lordosis is decreased, I do not recommend it, as the person will not be able to relax and sleep well“, explains the physiotherapist.
It is better to buy a high-quality pillow with any other filling, suitable hardness and size, than to spend money on an orthopedic pillow.
Harder or softer
Another important criterion when choosing a pillow is the feel – whether you prefer a firm or soft pillow. If the height of the pillow is chosen correctly, the filling is at your discretion. You can choose natural or synthetic filler:
– Down is a natural, soft filler. Suitable if you like to “wrinkle” your pillow. However, if you are a light sleeper, the pillow will often have to be adjusted. A down pillow looks tall, but is soft and sinks lower with the weight of your head. Down pillows come in 100% down or with the addition of feathers, which affects the height and softness.
– Sheep wool makes dense and hard pillows.
– Silk fiber – slightly softer than wool, but also dense. The feeling is similar to sleeping on a folded terry towel. Visually it looks low, but does not sag under the weight of the head.
– Buckwheat husks are quite hard pillows, but can be adjusted by adding or removing husks.
– Polyester is a synthetic filler. The pillows are soft, sometimes springy, of varying heights. Easy to care for, but they last less than natural litters.
– Synthetic foam – divided into soft, hard and semi-hard, but more rigid than other fillers. They are usually used to make ergonomic pillows.
Recommendations
If you are going to spend the night away from home, you should take your own pillow with you for a comfortable sleep when visiting or traveling.
Useful tips
– Buy a pillow not on the Internet, but in a specialized store, where you can inspect it and lie on it. If you have problems with your spine, it is useful to consult a physical therapist, especially if you plan to purchase an ergonomic pillow.
– It is impossible to determine whether the filler is comfortable, whether it is soft or hard enough, only by touch. The sensations when sleeping on a pillow may differ from what we feel with our hands.
– The pillow does not have an expiration date, but a high-quality pillow with proper care will last 3-5 years.
– The pillow should be changed as soon as sleeping on it becomes uncomfortable.
– If you have problems with your spine and try to improve it through exercise, but do not use the right pillow, you may not see any improvement.
Source: www.gorod.lv
