We spend a third of our lives sleeping, so pillows play a very important role.
If you’re not getting a good night’s sleep, you might want to consider changing the pillow you’re lying on, says American Sleep Association expert Terry Cralle.
Illustration: Nightingold
According to sleep experts, many people choose the wrong pillow, namely the type of pillow that does not match their sleeping position.
Neel Anand, professor of orthopedic surgery and director of spinal trauma at the Cedars-Sinai Spine Center in Los Angeles, told Forbes: “Keeping your neck and back straight while you sleep is a top priority. It helps you get a good night’s sleep.”
How do you know it’s time for a new pillow? There is a trick that some experts recommend, apply to pillows with standard fibers. You fold the pillow in half and place a heavy book on it. When the book is removed, the pillow bouncing back to its normal shape is standard. If the pillow still folds, or doesn’t return to normal, that’s a definite sign that it’s time to buy a new pillow.
In fact, there is no one pillow that is right for everyone, because everyone has different choices. However, when choosing a pillow, you still need to pay attention to the points to get the right product.
When the knees, neck and shoulders should be in line with the spine
The main role of a pillow is to provide support and stability to your neck and head while you sleep. Michael Breus, a member of the American Academy of Sleep Medicine explains, the thickness or thinness of the pillow will help your head, neck, and shoulders align with your spine, thus helping you fall asleep comfortably.
Niamish Baxi, an expert in spinal care and musculoskeletal medicine at the Hospital for Special Surgery in New York, it’s important to keep your neck neutral. The neck should not be bent forward, extended back, or twisted. When you sleep, your ears should be in line with your shoulders and your chin should be facing forward. This means that when choosing a pillow, small people should choose a thin pillow, while adults should choose a thick pillow.
Dr Darren Pollack, chiropractor and medical director at Dasha Wellness & Spa says that many patients come to him because of the pain, then he shows them that the pillow they have chosen doesn’t fit, because the pillow doesn’t fit. t helps keep the neck in line with the spine. Over time, this can lead to muscle stiffness, tendonitis, nerve pain, herniated discs, and more.
pillow material
Hair: It is a high quality material used to make pillows. This breed comes from the soft undercoat of geese and ducks, creating a soft natural gut lining and high ventilation. However, some people are allergic to dander because it can contain dust mites. Feathers can also absorb excess heat, causing discomfort to sleepers due to the heat.
Compared to feather pillows, feather pillows are more affordable but deflate more easily than the above types.
Polyester cotton: It is one of the most popular materials used to make pillows due to its affordable price and availability. The disadvantage of this product is that it quickly loses its shape, that is, it has a short life. This type is suitable for people who are prone to allergies, and can be easily put in the washing machine.
Rubber: This pillow is shaped to the user’s body shape, providing great support and stability. Therefore, they are suitable for any sleeping position. However, this type of pillow has a heat-retaining effect, so it is not ideal for people who live in warm climates.
Which pillow is best for your sleeping position?
The National Sleep Foundation reports that side sleeping is the most common sleeping position.
Before choosing a pillow, consider a sleeping position that you are familiar with. According to Sleepopolis, people who sleep on their back need pillows that fit well and have moderate firmness. People who sleep on their back while using a high pillow can experience neck pain, because it will lift their head. Latex (foam) pillows are ideal.
People who sleep on their side should choose thick and firm pillows. These factors ensure that the spine is aligned at a “neutral” level while they sleep.
People who sleep on their stomach often strain their neck and back, causing shoulder or back pain. It is best to choose a pillow that is low and soft.
Thuy Linh (According to Housedigest)
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