Choose a pillow so you don’t arch your neck while you sleep

If you’re not sleeping well, it’s best to change your pillow, says Terry Cralle, an expert with the American Sleep Association.

According to sleep experts, many people choose the wrong pillow, which is the type of pillow that doesn’t suit 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 aligned while you sleep is a top priority as it helps you sleep well.” in the evening”. . .”

How do you know it’s time for a new pillow? There is a trick some experts recommend to use on standard fiber pillows. You fold the pillow in half and place a heavy book on top. When the book is removed, the pillow returning to its normal shape is standard. If the pillow is still bent or doesn’t return to normal, this is a sure sign that it’s time to buy a new pillow.

In fact, there is no one size fits all pillow as everyone has a different choice. However, when choosing a pillow, you need to consider the points to have a suitable product.

When knees, neck and shoulders should be in line with the spine

The main function of pillows is to support and stabilize the neck and head while sleeping. Michael Breus, a member of the American Academy of Sleep Medicine, explains that the thickness or thinness of the pillow helps align your head, neck, and shoulders with your spine so you can sleep comfortably.

Niamish Baxi, an expert in spinal care and musculoskeletal medicine at the Hospital for Special Surgery in New York, says it’s important to keep your neck neutral. The neck should not be bent forward, stretched back, or twisted. When you sleep, your ears should be in line with your shoulders and your chin should be forward. That is, when choosing a pillow, small people should choose thin pillows, and adults should choose thick pillows.

dr Darren Pollack, a chiropractor and medical director of Dasha Wellness & Spa, says that many patients come to him for pain and then point out that because the pillow isn’t the right one, the pillow they’ve chosen isn’t the right one. t help keep the neck in line with the spine. Over time, this can lead to muscle stiffness, tendonitis, nerve pain, herniated discs, and more.

header material

Pencil: It is the highest quality material used to make pillows. This type is derived from the soft undercoat of geese and ducks, creating a naturally soft gut layer and providing excellent ventilation. However, some people are allergic to feathers because they can contain dust mites. Feathers can absorb excess heat, making warm sleepers uncomfortable.

Compared to feathers, feather pillows are cheaper but easier to deflate.

polyester cotton: It is one of the most popular materials for making pillows due to its cheap price and availability. The downside of this product is that it loses its shape quickly, which means it has a low shelf life. This type is suitable for allergy sufferers and can be washed in the washing machine without any problems.

Rubber: This pillow conforms to the user’s body shape and provides excellent support and stability. Therefore, they are suitable for every sleeping position. However, this type of pillow has a heat-retaining effect, so it is not suitable for people living in hot climates.

Which pillow suits your sleeping position best?

According to the National Sleep Foundation, side sleeping is the most common sleeping position.

Before choosing a pillow, consider your usual sleeping position. According to Sleepopolis, a sleeper needs a suitable pillow with moderate hardness. People who sleep on their backs when using a loft bed can experience neck pain because it raises their head. Latex (foam) pillows are perfect.

The side sleeper should choose a thick and firm pillow. These factors ensure that the spine is aligned in a “neutral” plane during sleep.

Stomach sleepers often put pressure on their neck and back, resulting in shoulder or spine pain. It is better to choose a low and soft pillow.

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