You know that term "I slept like a baby".... You have a nice deep sleep and wake feeling totally refreshed! We spend around one third of our life in bed since we need 7-9 hours sleep each night. The quality of the sleep we get is really important; it is a key component to waking full of energy! If you don't use the correct pillow you may toss and turn and even wake up with a stiff neck.
There are a few things to think about when picking the right pillow. What position do you sleep in? How thick should the pillow be? What should it be made of and how soft does it need to be?
When you sleep on your side, you need a thicker pillow to match the width of your shoulders but also some softness so your head can sink in comfortably. If you put your arm under your pillow, this is generally a sign that your pillow is too thin and you are boosting it up.
Sleeping on your stomach should be avoided, as it puts a lot of stress on your neck. In this posture your head will be facing to one side for several hours... you can easily imagine how stressful this is for your upper spine. Often stomach sleepers also have a hip and leg hiked up which will stress the pelvis too.
If you are a back sleeper, you only need to fill the gap between your neck and your bed. At Be Well we recommend rolling up a towel or using a lumbar roll and placing it behind your neck for resting for at least 15 minutes a night. If you can fall asleep like this than your neck will thank you.
We love the memory foam pillows that have the double curve. The work perfectly for side and back sleepers. You can get these at most mattress and bedding stores these days.
The pillow we sell and recommend is the Peace Pillow. It has the curve to support your neck while on your back and for side sleepers there is a little hallow for your shoulder to tuck into.
You pillow doesn't last a lifetime and needs to be replaced every 2-3 years. Sometimes your pillow just needs a boost so well sell the peace pillow boosters to place under your pillow for an extra lift which can extend the life of your pillow.
A study recommending contour pillows over feather
A scientific *study published their results regarding pillow choice. 106 participants were given 5 different pillows (New Latex, Polyester, Foam Contour, New Foam Regular and Feather) or the choice of using their own pillow. They used each pillow in turn for a week and observed if they had any negative symptoms such as neck and shoulder pain, or headaches upon waking up in the morning. This is what they found:
“Conclusion: Many participants appear to have made poor pillow choices, as poor sleep quality, low pillow comfort, and waking symptoms were common” with their own pillow. More than half (61 out of 106) of research participants who used their own pillow had negative neck symptoms upon waking. That’s a problem right?! The article noted that the biggest problem group was feather pillow who consistently reported poor comfort and sleep quality. The best pillow that was the most comfortable and had the least amount of “side effects” during and after sleep were the new latex, polyester, and foam contour pillows. They “produced consistently lower frequencies of waking cervical pain than new foam regular or feather pillows.
If you have any pillow questions free to ask us when you are at Be Well.
I hope this information helps you to wake feeling wonderfully rejuvenated!
*study: Physiotherapy Canada, Volume 63, Number 2