Sleeping in the right posture is vital if you do not want to deal with neck or back aches in the morning or during the night. But what is the right posture? It simply means that the body will be aligned without scrunching, twisting, or craning the neck or back, regardless of the sleeping position.
Has your pillow lost form? You can easily test this by folding the pillow in half or even balancing it over a banister. If it droops over the banister or does not spring back into shape, then it is past overdue. Your pillow has also lost form if it is smelly and stained, becoming a home to allergy-triggering dust mites and germ. Also, if you have had it longer than 4 or 5 years, it is time to get a new one.
If you are not planning to get a new one yet, there are several guides on cleaning a pillow to get rid of those unwanted smells and allergens. As for now, let us delve into how to pick the right pillow:
Chances are you might have across this statement in one of our reads, but it deserves emphasizing: your sleeping position heavily dictates the kind of pillow to buy as each provides a varying level of support to attain the right alignment. Of course, we all fidget at night and so, consider these guidelines as general rules and not strict ones:
- Back sleepers tend to opt for a lower or flatter pillow. Memory foam pillows are especially ideal as they match the shape of the head and allow for even sinking. This means the neck will not be strained.
- Side sleepers opt for taller or fuller, firm pillows that match the gap between the mattress and head, caused by the shoulders. If you are a side sleeper and tend to wake up with back pain, you may want to consider a thinner pillow to put between the knees.
- Stomach sleepers tend to go for soft, almost flat pillows, or none at all. You can also consider putting a thin pillow beneath the stomach in order to avoid back pain as well.
- If you are a toss and turn sleeper and want a pillow that caters to all the above positions, then a medium height one should do just fine.
Pick a Pillow that Matches your Mattress
As a general rule, you will want to get a soft pillow if you have a firm mattress and vice versa. As mentioned earlier, it all comes down to the alignment both can provide in regards to the surface below. However, it will also depend on personal preference, particularly if you are a light sleeper or suffer from back pain.
One or Two Pillows?
If you are a side sleeper, then you already know what we are talking about. Two thin pillows tend to be more comfortable than a single big one. However, the general advice is to sleep on one pillow, as using more can strain the neck. It is imperative to make sure that the one pillow you pick keeps your neck in ideal alignment at all times, or at least near to as possible.
However, it does not hurt to have an additional pillow for watching TV or reading in bed.
And there you have it, tips from professionals in choosing the best pillow, you should also read my pillow reviews and find one that matches your sleeping position. A good night’s rest is vital and having a pillow that allows this is vital.