Those of us who like a decent cushion when we sleep find it difficult to imagine ever going without one. However, a lot of us don’t use the proper cushion, which frequently leads to neck ache. Soft or firm? Foam or down? Here are some pillow etiquette tips to prevent neck strain from your pillows.
A pillow’s obvious function appears to be to support your head and neck as you sleep. By elevating the head above the chest, pillows can also help stop snoring. Additionally, they aid in nasal drainage so that you don’t awaken with a stuffy nose. The issue is that because we all sleep in various positions, the ideal cushion for one person might not be the ideal pillow for another.
The ideal way to choose a pillow for you and your sore neck is to first identify the type of sleeper you are, then match the pillow to that type of sleeper — not the other way around.
Try to identify your sleeping style during the next three days. See if your pillow fits your sleeping style after that.
- Side sleepers – About 70% of people sleep on their sides, therefore you should think about getting a firm or extra firm cushion to keep your neck and head in the right position. Only approximately 4 inches of the pillow should protrude from the mattress. It is advised that you choose memory or latex foam pillows instead of soft materials like down to maintain the firmness.
- Back sleepers – You probably have apnea or at the very least snore loudly and frequently if you sleep on your back. Gravity can pull your tongue back when you’re on your back, obstructing your airways and causing breathing problems. For back sleepers, a very firm pillow or wedge should be used to raise the head.
- Stomach sleepers – You should look for a soft pillow if you want to sleep on your stomach. Your head will be closer to the mattress if you choose a softer pillow, maintaining the integrity of your neck’s natural posture. To allow you to breathe easily when on your stomach, down or loose fibre fill is advised.
- Restless Sleepers – Some of us like to sleep one way one night and another way the next. The optimal pillow for “combination sleepers” would typically have a centre that is lower for nights when we like to sleep on our backs and a centre that is higher on the sides for evenings when we prefer to sleep on our sides.
Babies require a restful night’s sleep just like adults do. Pediatricians endorse the “back to sleep” technique, which involves placing infants on their backs to sleep. Parents that choose this strategy allow for sinus and ear drainage as well as a reduction in the incidence of SIDS. Soft pillows should never be placed in a baby’s crib. A stiff foam wedge is strongly advised for people who sleep on their babies backs.