Ever wake up in the morning feeling tired and say, “Everything hurts, I must have slept on my wrong side”? We’ve been there, too. A good posture aids sleep and prevents those aches and pains that you feel at the back of your neck. Did you know that the correct pillow can significantly contribute to your quality of sleep and most importantly your posture?
The correct pillow will help keep your spine stay in alignment, now you need to remember that pillows are not one-size-fits all, every individual needs a pillow that supports the neck, shoulders, back and hips so you wake up pain-free. Before deciding on the right pillow, you’ll need to determine what your go-to sleeping position is, so be aware that you may be on the lookout for different qualities than your partner or friends are.
When shopping around for pillows, there are a few key things to keep in mind:
1. Pillow Loft is the compressed height of the pillow when your head is resting on it. You’ll typically find low, medium, or high loft options.
2. Firmness of pillow material can play a role in your personal comfort level.
3. The firmness of your mattress: The softer your mattress is, the lower your pillow should be.
4. Your normal sleeping position will determine the ideal pillow loft for you.
5. Your weight and shoulder width: The wider your shoulders, the higher your pillow should be. Likewise, the heavier you are, the more you will sink into the mattress which will leave you needing a lower pillow.
6. Cooling qualities: Make sure the pillow materials used don’t hold onto heat, particularly with foam pillows.
7. Social responsibility: Consider looking at brands that use ethically sourced materials for various products.
8. Pillow Size: Knowing what pillow size you’re looking for will lessen your stress when shopping for a new one.
9. Fabric: Use natural, breathable fabrics to cover your pillows.
What’s the right pillow for you?
Back Sleepers
• The pillow should support your neck and head, but not so much that your neck is upheld at an unnatural angle.
• Medium-firm material paired with a low or medium loft is perfect for back sleepers, something that’s not too full, but not too flat.
• Sleeping high enough on the pillow should support your neck fully, you want your spine and neck to stay aligned while you sleep.
Side Sleepers
• Your pillow should support your head in a neutral position, keeping it aligned with your spine.
• You may want a fuller, firmer pillow to give your neck the support it needs and take some of the weight off your shoulder. Firm material can be anything from foam to a heavy-duty down alternative.
• Any range of pillow loft can be a good fit depending on the width of your shoulders and how heavy you are. The wider your shoulders, the taller your pillow should be. Likewise, the heavier you weigh, the lower the pillow should be.
Sleeping on your stomach
Sleeping on your stomach leaves you at risk for neck strains and low back pressure, many experts recommend trying to train yourself to sleep in another position; but we do know you can’t change your sleeping habits overnight.
• Feather or down pillows will give you a cushy feel while not being too firm.
• A low loft is the perfect choice for you to keep your body in neutral alignment.
• You may want to consider putting a low loft pillow underneath your stomach and pelvis as well to help your spine maintain its natural curvature.
When is it time to replace your pillow?
• As a general rule, bed pillows need to be replaced after 18 months.
• You can do some simple tests to know when it is the right time:
1) Does it have stains from sweat? Is it torn? Does it smell? These are all signs of a pillow that needs replacing.
2) Fold your pillow in half. If it just lies there folded, rather than springing back to its original shape, that is a dead pillow.