Pillow For Better Sleep

Lifestyles

Sleep is a crucial part of our lives. Choosing the right pillow can ensure a restful sleep throughout the night.

Many people don't realize that pillows are not just for cushioning the head. Using a pillow solely to support the head can lead to neck strain and discomfort.

This is because the cervical vertebrae between the shoulder and the pillow are left unsupported, preventing the neck muscles from fully relaxing. This can result in a sore neck, strained muscles, and difficulty falling asleep. To maintain good sleep quality, it's important to use the right pillow correctly. When sleeping, both the head and neck should be supported by the pillow, allowing the neck to maintain its normal cervical position.

If only the head is supported by the pillow, even an expensive and high-quality pillow will not be helpful.

In addition to using the correct "pillow posture," choosing a pillow of the appropriate height is crucial for ensuring good sleep quality. Pillows that are too high or too low can cause harm to the body.

Studies have shown that pillows that are too high can impede normal blood circulation in the head, leading to cerebral hypoxia and snoring. Individuals with hypertension, cervical spondylosis, or spinal malformations should not use high pillows.

On the other hand, pillows that are too low can cause eyelid and facial edema. Individuals with asthma, lung disease, or heart disease should not use low pillows.

A scientifically comfortable pillow height is based on the physiological curve of the human cervical spine. To allow the shoulder and neck joints, muscles, ligaments, etc. to fully relax and rest, it's important to maintain the normal physiological curvature of the cervical spine.

In general, a pillow height slightly below the distance from the shoulder to the same side of the neck is appropriate, about 8-15 centimeters.

When selecting a pillow, it's also important to consider your sleeping position. Different sleeping positions require different pillow heights. For individuals who sleep on their backs, a pillow height of 8-13 centimeters (about the height of a fist) is best.

A pillow can also be placed under the knees to relieve pressure on the spine. For individuals who sleep on their sides, a pillow height equal to their shoulder width (roughly between 13-15 centimeters) is recommended so that their cervical and lumbar vertebrae are kept at almost the same level.

Pillow material, type, softness or hardness, and elasticity can also affect sleep quality. Pillows should be made of soft materials with moderate softness and hardness, as well as slight elasticity.

Pillows that are too hard can increase pressure on contact points between the neck and pillow, causing discomfort.

Pillows that are too soft may not maintain their normal height and provide insufficient support for the head and neck.

Additionally, pillows should have appropriate elasticity; if they are too elastic, they can cause muscle fatigue and injury.

It's important to use pillows correctly and select ones with appropriate height and material properties based on your sleeping position.