Feeling good after waking up depends on many factors, including the comfortable position of the head and neck while resting. Often the cause of headaches and discomfort lies in an uncomfortable pillow, and not at all in the mattress or the presence of any diseases. Let’s figure out how to sleep on a pillow in order to be cheerful and full of energy in the morning.
How To Lie Down On A Pillow Correctly
- The head and neck should be completely on the pillow.
- Shoulders remain on the mattress.
- The pillow should not hang from the bed. Its width should be less than or equal to the width of the bed.
- The pillow should support the natural curve of the cervical spine so that the head does not sink too deep and does not rise above the pillow.
The correct sleeping position is when the pillow supports the neck at the same level with the torso, without any kinks.
Pillow Height And Favorite Sleeping Position
This parameter is more important for a comfortable sleep on a pillow than length and width. It is the height that determines the correct position of the spine during rest. Too low or high a pillow leads to tension of the cervical spine, difficulty in blood circulation and even headaches. As a result, in the morning you get the feeling that you have not slept well at all and got up with a heavy head.
On The Side
Measure the distance from the shoulder joint to the base of the neck – this value will be the height of the pillow that is comfortable for you. Usually it is 10-14 cm.
On The Back
There is no anatomical indicator from which you can start to calculate the ideal height of the pillow. A comfortable height should be a couple of centimeters lower than for sleeping on your side. Usually it is 8-12 cm.
On The Stomach
Most experts do not recommend sleeping on your stomach, as the neck in this position is curved and cannot provide good blood flow to the brain. If you still prefer this position, then the height of the pillow should be as low as possible – 7-8 cm.
If you want to put your hand under the pillow while resting, then most likely it is too low for you. If you notice that you often sleep on the very edge of the pillow, this is a sign that the model is too tall for you.
Does The Size Of The Pillow Matter?
Here you can not think too much and choose any of the standard sizes offered by manufacturers: 50×70, 70×70 or 40×60 cm. Just remember that the larger the size of the pillow, the more filler is spent on its manufacture, and this directly affects the price of the finished product.
Is The Pillow Ordinary, With Bolsters Or With A Recess?
Standard
Pillows of a traditional square or rectangular shape are deservedly popular with buyers. They are versatile: they are comfortable to sleep on in any position. If you often toss and turn and change your body position during rest, then choose them.
Here it is important to pay attention to the filler. Inexpensive models are made of artificial down, holofiber, polyurethane foam, polyester fibers. Such pillows have to be fluffed often to give a comfortable shape for sleeping. Some materials clump together quickly enough and lose the ability to keep the neck at the same level as the body.
Expensive orthopedic models are created on the basis of natural latex, innovative memorix, soy foams. They often come with cooling gel inserts, antibacterial impregnations and other additives that have a positive effect on the quality of sleep. Such pillows have a pronounced orthopedic effect and support the cervical spine in a physiologically correct position.
With Rollers Of Different Heights
Products with rollers or in the shape of a wave are often called orthopedic. The bolster creates additional support in the neck area and ensures the most correct physiological position of the spine. Usually the rollers have different sizes. High is comfortable for sleeping on your back or side. Those who like to sleep on their stomachs are more comfortable sitting on the side with a low bolster. Fillers in such pillows can be both budget and premium materials.
With Head Recess
A pillow with a recess in the center is another best option for those who often toss and turn in their sleep and do not sleep in a particular position. The depression allows the head to fall below the level of the neck and maintains the correct position of the spine. Such models have better orthopedic properties compared to pillows of traditional shape.
With Shoulder Recess
Overweight people and lovers of sleeping on the side should opt for such models. The recess in the high roller allows you to correctly fix the cervical spine and guarantee a comfortable sleep. If you turn the pillow to the other side with a regular bolster, then you can sleep on it in any position, not only on the side.
