by the OneCare Group Editorial Team
Pillows are more than just fluffy accessories for your bed; they are responsible for supporting your head, neck, and spine while you sleep.
HERE ARE SOME OF THE REASONS WHY CHOOSING THE RIGHT PILLOW IS ESSENTIAL:
Spinal alignment: A pillow that supports proper spinal alignment can help alleviate or prevent various sources of sleep-related discomfort or pain. When your head and neck are in the right position while you sleep, your spine can maintain its natural curvature, reducing your risk of back and neck pain.
Comfort: The right pillow ensures you are comfortable throughout the night, allowing you to fall asleep faster, stay asleep longer, and achieve restorative rest.
Allergen protection: Certain pillows are designed to resist allergens like dust mites that can trigger asthma and allergies. A hypoallergenic pillow can go a long way when it comes to improving your sleep quality, especially if you suffer from respiratory issues.
Longevity: Selecting for a high-quality pillow may come with a higher upfront cost but may save you money in the long run. A durable pillow can last for years, providing consistent comfort and support.
LET’S FIND THE PERFECT PILLOW!
STEP 1: DETERMINE YOUR SLEEP POSITION
Back sleepers: If you tend to sleep on your back, you’ll want to opt for a pillow with medium support that keeps your head and neck in a neutral position.
Side sleepers: People who sleep on their side need a firmer, thicker pillow to support the space between their head and shoulder, maintaining proper alignment.
Stomach sleepers: A thinner, softer pillow is suitable for stomach sleepers to prevent straining the neck and spine.
STEP 2: CONSIDER YOUR PILLOW FILLING
Memory foam: Memory foam pillows conform to the shape of your neck and head, providing excellent comfort and support. These pillows are a popular choice for individuals with neck or back pain.
Latex: Latex pillows also provide enhanced support, and because they are hypoallergenic, they are a great choice for people with allergies.
Feather/down: These pillows’ softness and moldability offer a luxurious feel; however, they may not provide as much support as memory foam or latex.
Buckwheat: These pillows are filled with natural buckwheat hulls, offering adjustable support and good airflow, but they can be noisy.
STEP 3: TEST THE PILLOW
When purchasing a pillow is a good idea to avoid online purchasing unless you know the product. While at the store take the time to lie down on your future pillow for a few minutes to make sure it’s comfortable and provides the proper support.
STEP 4: CHECK FOR ALLERGEN PROTECTION
If you have allergies check for a pillow labelled as hypoallergenic, dust-resistant, or allergy-friendly. These pillows are designed to minimize allergens and help you breathe easier during the night.
WHEN TO REPLACE YOUR PILLOW
A pillow is not meant for a forever use! The lifespan of a pillow varies depending on its filling and fabric, as well as how often you use it.
Foam, latex, feather and down pillows can last up to 10 years if appropriately cared for. Cotton and wool have a typical lifespan of three to five years, while polyester may need replacing as frequently as every six months.
Most pillow brands include a use-by-date on the care label as a helpful reminder. – Always check the label!
Besides the manufacturer label you should consider replacing your pillow if your pillow starts to show signs of wear. Such signs include yellowing and stains, odours and irreparable lumps. You may also try folding your pillow in half — if it does not bounce back to shape or appears limp, it has likely lost support and may start to feel uncomfortable.
Stay tuned for tips on washing and caring for your pillow.
REFERENCES:Cary, D., Briffa, K., & McKenna, L. (2019). Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open, 9(6), e027633. https://pubmed.ncbi.nlm.nih.gov/31256029/
Skarpsno, E. S., Mork, P. J., Nilsen, T., & Holtermann, A. (2017). Sleep positions and nocturnal body movements based on free-living accelerometer recordings: Association with demographics, lifestyle, and insomnia symptoms. Nature and Science of Sleep, 9, 267–275. https://pubmed.ncbi.nlm.nih.gov/29138608/
Khoury, R. M., Camacho-Lobato, L., Katz, P. O., Mohiuddin, M. A., & Castell, D. O. (1999). Influence of spontaneous sleep positions on nighttime recumbent reflux in patients with gastroesophageal reflux disease. The American journal of gastroenterology, 94(8), 2069–2073. https://pubmed.ncbi.nlm.nih.gov/10445529/
Ravesloot, M. J., van Maanen, J. P., Dun, L., & de Vries, N. (2013). The undervalued potential of positional therapy in position-dependent snoring and obstructive sleep apnea: A review of the literature. Sleep & breathing, 17(1), 39–49. https://pubmed.ncbi.nlm.nih.gov/22441662/
Lee, W. H., & Ko, M. S. (2017). Effect of sleep posture on neck muscle activity. Journal of Physical Therapy Science, 29(6), 1021–1024. https://pubmed.ncbi.nlm.nih.gov/28626314/
Harvard Health Publishing (2021) Is your pillow hurting yourhealth? https://www.health.harvard.edu/pain/is-your-pillow-hurting-your-health
: Pick the perfect pillow