Specifications for a Good Pillow; How Many Pillows Should You Sleep With?
This is a challenging question, but to have acomfortable sleepyou definitely need to pay attention to the number of pillows. How many pillows do you need while sleeping? Well, the answer to this question is much simpler than you might think.
While everyone has different needs for sleeping, most of us just require one good pillow to support our neck. Our challenge is to find the right pillow. In this section on healthSelMagzwe will explore all the factors to find a pillow that keeps your head and neck in the right position.
What is the role of a pillow?
Like a quality mattress, the main role of a pillow is to keep the head, neck, and spine aligned. A healthy spine and proper body posture significantly affect your overall sleep quality. Many aches and pains result from spinal misalignment.
To have peaceful sleep and feel good, you must start with taking care of your spine. When selecting a new pillow or mattress, consider your sleeping habits because your sleeping position, pillow, and mattress play a crucial role in maintaining a healthy spine. Next, we will discuss the typeof suitable pillowsfor different sleeping positions.
The right pillow for each sleeping position
The best pillows are those that protect your head and neck well. When choosing a suitable pillow, pay attention to its height and firmness, as these are key factors for a good pillow. Don’t forget to consider your body posture as well. Shoulder width and head size affect the appropriate height of the pillow to keep your neck aligned.
Sleeping on your side
Most of us are used to sleeping on our sides; about 70% of people prefer to nap this way. While many individuals are side sleepers, it’s advisable to find a good pillow that completely fills the gap between the shoulders and neck. Generally, suitable pillows for side sleepers are those that are 3 to 6 cm thick and firm. In this case, your preference doesn’t matter; your pillow must be firm enough to align your head with the rest of your body.
A pillow that is too soft or too firm can lead toheadaches.Orthopedic pillows are great for those who sleep on their sides and are unsure of the thickness they need. These pillows have two slopes, each with different thicknesses, allowing you to try both sides to find the most comfortable position. For those who tend to sleep on their backs or stomachs, flat pillows are more suitable.
Sleeping on your back
Pillows with low to medium height are very suitable for individuals who sleep on their backs, allowing them to rest their heads on pillows with a thickness of 1 to 5 cm. Back sleepers benefit from having a healthy spine as their bodies remain in the most natural and relaxed position.
Thus, a good pillow for this group is one that keeps the head positioned exactly between the shoulders. If it’s too flat and soft, your head will sink into the pillow; conversely, if it’s too high, it will push your chin forward, which can lead to pain. People who sleep on their backs can use contour pillows, as they help keep the head in a proper position and prevent the neck from becoming stiff.
Sleeping on your stomach
Individuals who sleep on their stomachs should only use very soft pillows that are less than three centimeters thick. While some may prefer to sleep without a pillow, it’s important to note that placing a pillow under your head helps keep your spine as straight as possible. If these individuals choose a pillow that is too high, it will put their heads in a bad position, leading to potential spinal injury and unnecessary pain.
For someone who is accustomed to stomach sleeping, an ideal pillow is similar to one found inmassagerooms, allowing them to comfortably lie on their stomach. However, this sleeping position may not be suitable for everyone. To achieve healthy sleep and preventneck painlater, try to shift your sleeping position to your back or side, as stomach sleeping is harmful to your body.
Using adjustable and movable beds for changing sleeping positions
When we lie down on the bed every night, we naturally select the position that feels most comfortable. Changing your sleeping position is often easier said than done. However, it is not impossible. While adjustable beds are typically seen as a luxury item to enhance nightly sleep quality, they can genuinely be an effective tool for correcting your sleeping habits. Adjustable beds permit you to change the angle of your head and legs, and they also give you complete control to find the most comfortable angle whether sleeping on your side or back.
When should you use two pillows?
Many of us own several pillows on our bed; so, what can we do with the extra pillows? While you only need one pillow for your head, you can also use the extra pillows for additional support for your head in other areas.
About thirty-one million people suffer from back pain daily, which is a major reason they miss work. In addition to buying the best mattress for back pain, pillows can also alleviate your discomfort, regardless of your sleeping position.
To sleep on your side with chronic back pain, you can place low-profile pillows under your knees or sides to align your spine and lumbar vertebrae. Placing a pillow under your knees helps your back sink deeper into the bed, ultimately reducing back pain by straightening your spine.
For individuals who sleep on their stomachs, to prevent excessive sinking of the upper body into the mattress, they can use several pillows placed under their stomachs. If you are one of the thirty-one million people who regularly experience back pain, having a memory foam pillow is essential. Memory foam is excellent for reducing pain and preventing new aches. Although they are more expensive than other pillows, their benefits are unmatched. Besides relieving back pain, these pillows can also improve your sleep posture in different ways.
Side sleepers can have a better sleep by placing a pillow under their knees as it helps keep their pelvic bones aligned. Additionally, body pillows are especially suitable and comfortable for pregnant women because they support the belly, knees, and lower back. You can also use several pillows as back support while watching TV or reading in bed, but just make sure to remove them when sleeping.
Are you ready for a good sleep?
Remember that the pillows on your bed are just decorative; you only need one pillow for sleep.
