A pillow is an essential item in our daily life, necessary to ensure a comfortable head position during sleep. Even the very name of this item speaks about how to use it - just put it “under your ear”. But is it really that simple?
The pillow should be placed not only "under the ear"
In fact, the pillow is used for more than just supporting the head. If only your head is on the pillow during sleep, then you are sleeping incorrectly. The main reason for poor quality sleep in many people is precisely the wrong body position. Therefore, if you put only your head on the pillow, then a "gap" will form between the shoulder and the pillow, and the cervical spine will be in a suspended state. This will prevent your neck muscles from completely relaxing and resting, leading to neck pain and muscle tension during sleep. Sometimes, for this reason, you will also not be able to sleep.
The key to a healthy sleep is the correct use of the pillow. During sleep, the pillow should support both the head and neck so that the spine forms a normal curve so that the body can rest and recover. Sleeping in the wrong position will negatively affect its quality, no matter how expensive and quality your pillow is.
It is important to choose the correct height of the pillow.
To ensure good quality sleep, it is important not only to monitor the position of your head and neck, but also to choose the correct height of the pillow, as using a pillow that is too high or too low can harm your health. Research has shown that sleeping on a pillow that is too high disrupts normal blood flow to the head, which can lead to brain hypoxia, snoring, neck strains, and other problems. It is strictly forbidden to use a high pillow for people with hypertension, cervical spondylosis and spinal deformity. A pillow that is too low can cause swelling of the eyelids and face. This should be paid attention to people suffering from bronchial asthma, diseases of the lungs and heart.
The height of the pillow is determined according to the physiological curve of the cervical spine. The muscles, ligaments and joints of the shoulder and cervical spine can completely relax and rest only when the normal physiological curvature of the spine is maintained. As a rule, the height of the pillow should be slightly less than the distance from shoulder to neck on one side, within 8-15 centimeters. The height of the pillow can also be calculated using the formula: (shoulder width - head width) ÷ 2.
When choosing a pillow, you should consider the pose in a dream.
Different sleeping positions require different pillow heights. This should be considered when choosing a pillow. For people who are accustomed to sleeping on their backs, a pillow 8-13 centimeters high (about the size of a fist) is suitable. In addition, to relieve pressure on the spine, such people can use another pillow under their knees. The height of the pillow for those who like to sleep on the side should be equal to the width of the shoulder, about 13-15 centimeters, so that the cervical and lumbar spine are at the same level. Those who prefer to sleep on their stomach should choose a very thin pillow, or even do without it. In addition, to avoid lower back pain, it is also best to place a thin pillow under your belly. However, it is better not to sleep on your stomach.
Stiffness and resilience are also important attributes of a pillow.
The material, shape and firmness of the pillow also affect the quality of sleep. Preference should be given to pillows of medium hardness. A pillow that is too hard will put more pressure on the neck and head, which can lead to headaches.A pillow that is too soft will not provide the necessary support for your neck while you sleep, causing fatigue. In addition, the pillow must have suitable resilience. Using a pillow that is too firm will put additional pressure on your head, which can lead to fatigue and muscle damage. Therefore, it is not recommended to use cushions with built-in springs and inflatable options.
As we can see, the pillow is very important for healthy sleep. The right pillow can not only relieve shoulder and neck pain, but it can also improve the quality of your sleep. There are many types of pillows on the market today - for every taste and wallet. Therefore, its choice must be approached deliberately.