How to find the correct pillow to improve our sleep posture

Having a good quality sleep is very important for everybody, since this often translates into as how we feel throughout the day. It is important to bear in mind that back and neck pain and our posture have a direct relation to the position in which we sleep; thus, finding the correct sleep posture is essential.

The majority of the people who talk about the importance of sleep for our health dwell on the benefits and the number of hours needed to have an appropriate rest. We often forget that to sleep well means in to do so in a proper position and that in this particular aspect the pillow is vey important. It is crucial for a good night's sleep that we have the correct pillow that can help our posture, prevent neck and back pain and provide us with plenty of rest.

Respect the pillow

There are some people that choose not to use a pillow. This practice puts them high at risk of literally waking up with a pain in the neck  the next day. To sleep without a pillow, completely flat over the mattress brings negative effects in our rest, but there is no need to damage our neck by overextending the body.

Having poor sleep posture in bed has a lot to do with the pillow; for example, if you use a very wide pillow, your neck could flex forward in an exaggerated manner and that may cause cervical contractures. The majority of experts recommend that you use a thin pillow; you should look for one that ensures that your spine sustains the same angle it normally has when you are standing. However it must be said that a very thin pillow can cause the weight of your head to fall on your shoulders for support; this forces a tilt of the column that can generate pain and discomfort. Ideally, the pillow should hold the neck in the axis of the spine, preventing the head from falling or rotating. There are several pillows available for you, designed exclusively to help you keep a good posture during the night and prevent any type of discomfort the next day.

Match your pillow to your preferred sleeping position

  • If you sleep on your stomach, the hardness and the material with which the pillow is manufactured might also be relevant for a good rest. People who usually sleep this way are recommended to use a soft thin pillow that allows the head to align with the body, keeping good posture.
  • If you sleep face-up, while sleeping you might change positions a lot during your sleep. In this case, firm pillow with intermediate thickness is appropriate.
  • If you sleep on your side, it is recommended that you use a firm and higher pillow so you will not stretch your neck and have your head properly lifted up; a pillow that is too soft and low will cause the neck to fall, and losing this alignment can cause pain the next morning. Simply measure the distance from the tip of the shoulder to the face.

Regardless of what we choose, we must remember that the useful life of a pillow is about two or three years, depending on the use and how many times it is washed; from that moment, they begin to lose their initial characteristics. And even though we might get attached to a favorite pillow, not replacing it could affect our sleep posture in time.

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