Table of contents:
- What's the difference between sleeping on a high or low pillow?
- How to choose a sleeping pillow according to your sleeping position
- Either way, pillows should be changed frequently
Whether you get a good night's sleep or not is determined not only by a good sleep pattern and the right mattress. You also have to be careful in choosing a sleeping pillow. The wrong pillow not only makes sleep uncomfortable, it can also cause neck and spine pain - an annoying sensation that you may already be familiar with. So, is it better to sleep on a high, soft pillow or one that is thin and low? Make no mistake, the different height of the sleeping pillow you use has a different effect on your comfort.
What's the difference between sleeping on a high or low pillow?
A sleeping pillow that is too high can make your neck lean too far 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 you wake up.
A tall pillow can also make it more difficult for you to breathe freely because a folded neck during sleep can constrict your airways. Obstruction of this airway makes you more prone to snoring, which in turn makes sleeping uncomfortable and soundly.
Conversely, pillows that are too low and thin are also not good because they do not provide enough support to the cervical spine. The reason is, a pillow that is too low causes you to tend to lie looking up so that the neck muscles are pulled down and can cause neck pain.
The results of a small study found that a sleeping pillow with a height of about 10 cm can provide the right comfort and support for the alignment of the neck and spinal muscles. However, often the selection of the best pillow type also depends on your sleeping position.
How to choose a sleeping pillow according to your sleeping position
As mentioned above, choosing the ideal sleeping pillow actually depends on your sleeping position. Quoted from the Sleep.org page, here are tips on choosing the ideal pillow according to your sleeping position.
- Supine sleeping position. If you often sleep on your back, it's a good idea to use a thinner pillow. This is done so that your neck does not lean too much forward. Choose a pillow that is slightly thicker at the bottom than the top to protect your neck and head as a whole. Memory foam pillow can be the best choice, because the shape is in accordance with the shape of your head and neck. Likewise, the water pillow provides overall comfort in the neck and head area. Also, try sleeping with a pillow under your knees to reduce pressure on your lower back.
- Prone sleeping position. When sleeping in this position, it is recommended that you use the thinnest type of pillow - thinner than the pillow used when sleeping on your back. The reason is, sleeping on your stomach puts great pressure on the lower back area. In addition, sleeping on your stomach is prone to closing the airway, so it's even recommended that you don't use a pillow at all. Even so, consider tucking a pillow under your stomach to avoid lower back pain. If you feel uncomfortable, you can also sleep on your side by hugging the pillow so that it puts a little pressure on your stomach.
- Side sleeping position. This sleeping position requires a pillow with a solid filling and is slightly wider to fill the gap between your ears and shoulders. You may also want to hug a sleeping pillow between your knees to further align your spine.
Either way, pillows should be changed frequently
Pillows should be replaced every 18 months or so. The reason is, pillows that are used too long are a gathering place for dust, oil, dead skin remnants, sweat, and even saliva. This of course can trigger various diseases such as allergies and acne. In fact, a pillow that has not been replaced for too long can also become a nest of mites.
You can test the appropriateness of the sleeping pillow you use every day by folding it in half. If the sleeping pillow doesn't return to its original position, it's time to replace a new pillow.
