How to choose the right pillow

Pillows are our sleeping partners that we have close contact with every night. They directly affect the quality of sleep and thus our state throughout the day. As well as potentially disrupting your sleep, choosing the wrong pillow can cause problems such as neck and back pain, so finding the right pillow for you is crucial.

When it comes to choosing a pillow, we may have experienced that uncomfortable feeling when we lie down and realize that the pillow may be too hard, too soft, or too thin. So, what kind of pillow is suitable?

According to spinal health recommendations, the ideal pillow should support the head and neck so that the entire spine maintains a "natural level line." If your pillow is too high or too low, it can cause your neck to bend too much, which can cause a variety of problems. Therefore, choosing the right pillow type depends on your sleeping position.

Making sure you find a pillow that matches your preferred sleeping position will not only help improve sleep comfort but also help prevent potential cervical spine problems. Therefore, choosing the right pillow is crucial to maintaining good sleep and health.

What pillow should I buy for my sleeping position?

1. Back sleepers should choose thinner and softer pillows to ensure that the neck can remain as naturally straight as possible. A pillow should naturally support the head, neck, and shoulders while allowing the area around the cervical spine to curve freely. If the pillow is too thick, it may cause your head to tilt forward too much, affecting the quality of your sleep at night, and you may feel uncomfortable the next day.

2. Side sleepers will need a harder and thicker pillow, especially if you have wider shoulders. According to The Sleep Doctor, choose a pillow that is "as thick as the distance between your ear and outer shoulder." Thicker pillows help keep your spine level and prevent your head from tilting too far to one side.

3. Sleeping on your stomach may not be ideal for your back and neck. But if you must, make sure to choose a relatively flat pillow, or skip a pillow at all, to reduce pressure on your head and neck.

4. For people who like to change sleeping positions at night, a pillow with good plasticity is a good choice. Real-down pillows are soft and fluffy and can be moved and molded to individual needs, providing more flexible comfort.

Different types of pillow fillings have their advantages and disadvantages. Here is an introduction to the main types:

1. Down pillow:

Pros: Super comfortable, malleable, lightweight, and easy to move into the desired shape.
Cons: Can be too soft, especially for side sleepers who need a thicker, more supportive pillow. Feathers can cause allergic reactions, or puncture the feathers and cause discomfort.

2. Down pillow:

Pros: Very light and soft, perfect for those who want to bury their head in a pillow.
Disadvantages: Some people are allergic to down. The quality of the down needs to be checked as some pillows may contain a mixture of feathers and down.

3. Polyester pillow:

Pros: Great for allergy sufferers, some are machine washable. Relatively cheap but requires more frequent replacement.
Cons: Some people feel that polyester pillows feel cheap and are treated with harsh chemicals that may cause other allergies.

4. Memory foam pillow:

Benefits: Fits the contours of the head and neck and distributes weight evenly. Suitable for people with localized head and neck pain problems.
Disadvantages: May retain heat, causing discomfort and poor sleep quality. Some may emit a pungent chemical smell.

5. Wool pillow:

Pros: Hypoallergenic, resistant to mold and dust mites, regulates temperature well. Provide a comfortable, warm, or cool environment.
Cons: Slightly stiff, may not be suitable for those who prefer more support.
When choosing fillers, consider your personal preferences, allergies, and pillow expectations to ensure you find the best type of pillow.

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