A good pillow is the guarantee of a better sleep! To start a new day, it is better to avoid having headaches, stiffness, or even neck pain. There is no pain that sleep can not conquer. Sleep must above all be restorative. Sleeping on an inadequate pillow can lead to many consequences and really disturb your sleep. Choosing a pillow is just as important as choosing a mattress or box spring.
If you spend almost 8 hours head on the pillow, be sure to have the right one! To find the right pillow, there is no exact science. If there are actually several rules to follow and some little tricks to know, you will have to try several before finding the right one. I do not know if you’ve been to IKEA recently, but the variety of pillows to try in one or the same store has somewhat already given you a bad headache.
Torticollis, stiffness, headaches, tiredness: sleeping on an unsuitable pillow can result in many consequences and really disturb your sleep. The pillow is indeed an essential part of your bedding, both for sleep and for the spine. So how to choose your pillow and find the one that really suits you? Feather and down filling, latex or bamboo fibers, soft, swelling, ergonomic or classic shape, polyester padding, shape memory pillow, swelling, square, rectangular, etc., How to pick one out of all these offers?! Not to mention the price differences, this is already a difficult choice. Here are some tips for you.
Square or rectangular shape?
The square shape is the standard format in many countries. However, it is better to privilege the rectangular format. It takes up less space than the square, but also is wider at the same time. If you move during the night, you will always have your head on the pillow. In addition, we tend to fold the square pillows because they take up too much space. Say goodbye to the support of the cervical in this case!
Choose your pillow according to your sleeping position
The position in which you usually sleep is an important element in choosing your pillow. A poorly adapted pillow can cause cervical pain, torticollis and other migraines upon waking. The rule of thumb is when your head rests on the pillow, it must be in the extension of the spine to create no cervical or dorsal tension. If you are used to sleeping on the side, opt for a thick model (from 9cm). If you prefer to sleep on your stomach or on your back, choose a thin pillow (about 5cm thick) to avoid breaking your neck.
The position in which you sleep is important for choosing your pillow. But every night you change position between 30 and 40 times. So you have to find a pillow that accompanies these changes.
If there were to be one rule to remember, it would be this: when you put your head on the pillow, it must be in the extension of your spine. This avoids creating cervical or dorsal tensions.
Choose your pillow: Classic or ergonomic pillow?
When choosing your pillow, you will also need to define whether you want it to be ergonomic or classic.
The classic pillows, usually in rectangular or square shape, are made for you if you prefer the softness, comfort, and if you appreciate that your head enters the pillow when you go to bed. It is the cocooning pillow par excellence!
Conversely, opt for an ergonomic pillow if you enjoy having a sustained neck, and you like more supports. With its curved extremities and its hollow central part, it is the perfect pillow if you have cervical pain and you are used to sleeping on the side. It is sometimes difficult to get used to an ergonomic pillow when you are used to a classic pillow. But do not panic, after a few days, you will not be able to sleep without it.
Choosing your pillow: the material of the pillow
The material of which a pillow is composed is called the padding. Cotton, synthetic, latex, feathers, bamboo: there are different types of upholstery. So how do you sort? As for natural materials, the classic filling (that of our grandmothers) is in down and feathers. Considered not very durable, it gradually tends to lose ground in favor of mixed or synthetic linings. Synthetic upholstery and foam pillows are both firm and compact, provide excellent cervical support. Some are filled with memory foam, which also offers a firm comfort. Latex pillows are soft and airy. If you prefer natural fibers and fluffy pillows, you can also opt for bamboo.
Choosing your pillow: the softness and the swelling of a pillow
Inflating, medium or rather flat: choose your pillow according to the comfort you like. If you like to “enter” your pillow at bedtime and feel a sense of cocooning, choose a pillow that is thick and fluffy, offering a maximum of swelling (count 13 to 15 centimeters thick in the center). A large inflatable pillow is also suitable for people sleeping on the side: it supports the neck with great flexibility. It is generally composed of memory foam (with a fairly firm comfort) or latex (more soft and comfortable), materials that naturally resume their swollen shape for optimal comfort.
If you sleep on your stomach or on your back, the flat pillow may suit you: it does not cause a break in the neck. If you still appreciate softness and comfort, opt for a pillow with medium bulk.
Finally, you should not confuse between swelling and fluff: a flat pillow is not necessarily a firm pillow and, conversely, a thick pillow is not necessarily a soft pillow. To choose the firmness of your pillow, take into account its filling: the thicker the padding is, the firmer the pillow will be. Note: latex is often more supple and mellow than memory foam or feathers and down.
When to change your pillow?
Just like the mattress and box spring, a pillow should regularly be renewed. If you can keep your bedding for 10 years, it is advisable to change the pillow every 2 years on average. If your pillow deforms, loses its softness or swelling earlier, do not hesitate to change it too. Finally, note that down and feather pillows have a shorter lifespan than synthetic pillows. For more about your sleeping buddies, visit www.bedtimefriends.com.