Contents:
- Medical Video: Proper Sleep Posture for Overall Wellness
- What's the difference between sleeping on a high or low pillow?
- How to choose a sleeping pillow according to sleeping position
- Whichever you choose, the pillow must be replaced frequently
Medical Video: Proper Sleep Posture for Overall Wellness
Soundly whether or not your sleep every night is not only determined by good sleep patterns the right mattress. You also have to be careful in choosing a sleeping pillow. Wrong pillow not only makes sleep so not soundbut it can also cause neck and spinal pain - a annoying sensation that might be familiar to you. So, is it better to sleep using a soft cushion or thin and low height?Make no mistake, the difference in the height of the sleeping pillow you use is also different for your comfort.
What's the difference between sleeping on a high or low pillow?
Sleeping pillows that are too high can make your neck too lean forward causing muscle tension in the back of the neck and shoulders. As a result, this makes the neck feel stiff and difficult to move when I wake up.
High pillows can also make it harder for you to breathe freely because the "folded" neck during sleep can constrict the respiratory tract. The obstruction of this airway causes you to be more vulnerable snoring, which ultimately makes sleeping uncomfortable and restful.
Conversely, a pillow that is too low and thin is also not good because it does not provide enough support for the neck bone. The reason is, a pillow that is too low causes you to tend to lie up so that the neck muscles that are pulled down can cause neck pain.
The results of a small study found that sleeping pillows with a height of about 10 cm can provide comfort and support that is right for the alignment of the neck and spinal muscles. However, often choosing the best type of pillow also depends on your sleeping position.
How to choose a sleeping pillow according to sleeping position
As mentioned above, the choice of the ideal sleeping pillow actually depends on sleeping position. Quoted from the page Sleep.org, here are tips on choosing the ideal pillow according to your sleeping position.
- Sleeping position on your back. If you often sleep on your back, it's a good idea to use a thinner pillow. This is done so that your neck is not too leaning forward. Choose a pillow whose bottom is slightly thicker than the top to protect your neck and head as a whole. Memory foam types of pillows can be the best choice, because the shape is in accordance with the shape of your head and neck. It's the same as a water pillow that provides overall comfort in the neck and head area. Also, try sleeping by placing a pillow under your knees to reduce pressure on your lower back.
- Sleeping on his stomach. When sleeping in this position, you are advised to use the thinnest type of pillow - thinner than the pillow used when lying on your back. Because, sleeping on his stomach gives great pressure on the area of the lower back. In addition, prone sleeping prone to close the airway, so even you are advised not to use pillows at all. Even so, consider tucking a pillow under your stomach to avoid it lower back pain. If you feel uncomfortable, you can also sleep sideways by hugging the sleeping pillow to put a little pressure on the stomach.
- Sleeping position sideways. This sleeping position needs a pillow with solid filling and a little wider to fill the distance between your ears and shoulders. You might also be able to hug a sleeping pillow between your knees to better align your spine.
Whichever you choose, the pillow must be replaced frequently
The pillow should be replaced once every 18 months or more. Because the pillow that is too long to use is a gathering place for dust, oil, the remains of dead skin, sweat, even saliva. It certainly can trigger various diseases such as allergies and zits. In fact, pillows that are not replaced too long can also be a mite nest.
You can test the feasibility of sleeping pillows that you use everyday by folding them in two. If the sleeping pillow does not return to its original position, then when you have to replace the new pillow.
