Pillow Guide: How the Right Pillow Shapes Our Sleep and Health

Pillow Guide: How the Right Pillow Shapes Our Sleep and Health

I do not forget as soon as staying in a single day at a chum's residence, the use of a in particular tender down pillow. My head sank into the pillow, and i had difficulty respiration and commenced snoring while sleeping.Can pillows also affect sleep? We may have overlooked these details!
Ⅰ. Introduction: Small Things We All Overlook

When it comes to sleep, people's first reaction may be "the mattress should be good", "the bedroom should be quiet", "the lighting should be appropriate", but there is a little thing that accompanies us every day, which is often overlooked - the pillow.

I used to think that pillow was just a casual cushion when sleeping, without much emphasis. I woke up a little early in the morning with a sore neck. In severe cases, there may be a slight headache. Then I changed my pillow, and there was no longer this coolness. I slept easily and woke up feeling different. At that moment, I realized that pillow had such a significant impact on sleep quality.

Pillow is not just a "pillow", it is related to our cervical health, whether our breathing is smooth, and even affects our mood and energy the next day. So today, let's talk about how much a small pillow can play a role in our sleep?

Ⅱ. How Pillow Affects Sleep Quality and Health？
1. Effects on cervical spine

My most obvious experience is the cervical spine.Pillows are mainly used to help our head and neck, maintaining our cervical spine in a herbal curve. The peak of the pillow without delay influences our sleep. If the pillow is too excessive, our neck may be compelled to straighten out, and when we awaken, our neck may be very painful. On the contrary, if the pillow is simply too low, our head will sink and our backbone will bend excessively, making it uncomfortable for us to sleep.

That feeling is really obvious: when the pillow isn't always suitable, we will discover ourselves tossing and turning in the nighttime, not able to discover a cozy posture regardless of what.

2. Effects on respiration and sleep depth

In addition to the cervical spine, pillow can also affect breathing. I staying overnight at a friend's house, using a particularly soft down pillow. My head sank into the pillow, and I had breathing and started snoring. This affected my mental state the next day.

If the pillow is too hard, although it won't sink, it will affect our blood circulation and make it difficult to sleep. Over time, our attention will also become less focused the next day.

3. Impact on overall health

Some people may think that pillow only affects sleep comfort at most, but in fact, it's much more than that. Long term use of inappropriate pillowings may lead to cervical spondylosis, headaches, shoulder and neck muscle strain, and even affect mood and immunity. After all, sleep is a crucial link for us to restore energy, and pillow is the most important 'little role' in this link.

Ⅲ. How to Choose the Material and Design of Pillow?

There are a wide variety of pillow types on the market, including down pillow, memory cotton pillow, latex pillow, buckwheat pillow, etc., which are eye-catching. How should I choose? Based on my own experience, let me briefly explain.

1. Memory cotton pillow

I am currently using memory cotton pillow. It can provide uniform support based on the curve changes of our head and neck. At first, we may not be used to it, but over time we will adapt. But using it in summer can be a bit stuffy.

2. Latex pillow

Latex pillow has good elasticity and breathability, and is naturally resistant to mites. My friend is a loyal fan of latex pillow. She said that since changing to latex pillow, she feels refreshed every morning when she wakes up.

3. Down pillow

Down pillow is soft and fluffy, with a very good hand feel. I used to use it for a while, but it was a bit too soft for me and easy to get stuck in. Suitable for people who enjoy "lying in the clouds", but may not be ideal for cervical spine support.

4. Buckwheat pillow

This is a representative of traditional pillow. My grandmother has been using buckwheat pillow all along. She said that summer is particularly cool and has good breathability. The disadvantage is that it may collapse a bit after sleeping for a long time and requires frequent flipping.

Different pillow materials and designs are suitable for different populations. The key is to choose according to one's sleeping position and preferences.

Ⅳ. How Do We Determine the Need to Replace the Pillow?

Pillow is not used to the end. Sometimes when we can't sleep well, it's not necessarily due to physical problems, but rather because the pillow needs to be replaced.

My own experience is:

Frequent pillowing: When we wake up in the morning with a headache in our neck, we need to be careful and may need to change our pillow.

Frequent pillowing: Waking up in the morning with neck pain may indicate that pillowing is no longer suitable.

Long usage time: Pillow generally recommends replacing it every 2-3 years.

I used to think that pillow could be used if it wasn't bad, but later I found out that pillow really has a "shelf life". Replacing with a new pillow will significantly improve the quality of the sleep experience.

Ⅴ. How to Choose the Most Suitable Pillow for Us?

When it comes to selecting pillows, there are actually several practical tips.

1. Choose based on sleeping position

Sleeping on the back: Suitable for pillows with moderate height and slightly soft, avoiding excessive stretching of the neck.

Side sleeping: A slightly higher and harder pillow is needed to maintain balance between the shoulders and head.

Sleeping on our stomach: It is best to use a low pillow, or even no pillow, otherwise it will compress our cervical spine and breathing.

Attention should be paid to the height of the pillow

In general, a pillow height of 10-15cm is suitable for us, but we also need to further choose based on individual shoulder width and body shape. My shoulders are wide, so I would choose a slightly taller one.

3. Try different materials

If conditions permit, we can try several pillows in physical stores. Don't just press with our hands, lie down and feel if our neck and shoulders are relaxed.

4. Don't forget to clean the pillow

A clean pillow can truly ensure the quality of sleep. Although memory cotton pillow cannot be washed directly, the jacket must be washed frequently; Down pillow and latex pillow should also pay attention to breathability and moisture resistance.

Ⅵ. Conclusion: Don't Underestimate Pillow, It Can Really Change Our Sleep

At this point, I would like to say that although pillow is small, its impact on sleep and health cannot be ignored. A suitable pillow can make us sleep better at night and wake up more energetic in the morning; And an inappropriate pillow may become a 'hidden killer' of our health.

We pursue good sleep every day, and may spend a lot of money on mattresses and sleep aids, but sometimes, just changing to a suitable pillow can solve most of the problems.

So, why don't we go back and check our pillow today? Should it be replaced? Should we choose a more suitable one for ourselves? Let Pillow truly become a good helper for our sleep, rather than a burden.