Are you often sleepy and in a bad mood? Or maybe you’re suffering from neck pain when a day ahead of you is full of obligations and challenges? Maybe a grueling and demanding boss is waiting for you at work. In fact, you’d rather not even lift your head from the pillow and leave the comfy bed, wouldn’t you?
Try to remember how many times this has happened to you… We guess it’s not easy, probably impossible.
The most common cause of sleeplessness and neck pain is uncomfortable and irregular sleep caused by a pillow that does not suit you. Of course, if the reason for the sleeplessness may not be that the movie was very interesting last night, but it never ends or if you were friends at dinner you hadn’t seen for a long time, so the socializing stretched deep into the night.
If we know that sleep refreshes, rejuvenates, restores vitality, beauty, peace, ability to concentrate, then it is not an exaggeration to say that sleep is half of health and beauty.
Good thing: it’s more or less okay with you. You are not the only one, because millions of people face problems like this every day. Too little rest and sleep problems have evolved into a modern civilization disease.
Another good thing: these problems can be alleviated or completely eliminated!
The answer is below.
How can you eliminate the symptoms of poor sleep quality and how to prevent it from recurring?
It is important to choose a pillow that fits your sleeping position, providing the right head and neck support during sleep. The best sleeping position is the one in which your neck “rests” in a neutral position. Your head should lie flat as a continuation of your spine. In this way, the neck muscles relax and breathing returns to normal.
If you can, along with a comfortable pillow get an equally comfortable mattress for the best possible sleep.
It is also important that it is resistant to dust mites and that is made of hypoallergenic materials, in case you suffer from allergies.
Keep this in mind: The sleeping position determines the type of pillow you need.
Pillow choice relative to sleeping position
If your favorite sleeping position is on your side, you must choose a high pillow, which must support your neck in such a way that your neck vertebrae lie horizontally. Choose models made from memory foam and firmer latex to ensure proper neck and head support.
It is also good to pay attention to the width of your shoulders. If you have wide shoulders, choose a taller model and vice versa. This is a detail that men should pay particular attention to.
If you sleep mostly on your back, a pillow that is not too high is a good choice. A high pillow creates pressure on the neck, which can lead to muscle tension. The pillow must be high enough to support the natural curve of the upper and neck spine. Models filled with slightly stiffer polyester are recommended.
Otherwise, sleeping on your back is a good posture anatomically, as it puts your head, neck, and spine in a neutral position. This way you can avoid neck and back pain.
Sleeping on your stomach requires a flatter pillow. Models filled with soft polyester fibers or silk are recommended. Otherwise, this sleeping position is not recommended because the neck and spine are too tight. It can cause headaches, neck distortions, and back pain, as well as sleeplessness.
In the long run, it might be a good idea to change your sleeping position on your stomach and choose a pillow to help with that.
If you are one of those who frequently change positions at night, a classic model would be a great choice. Some models have the option of subtracting or adding a certain amount of fill to meet the specific requirements of your body. This configures the height and hardness that suits you perfectly.
People should spend a third of their lives sleeping. Remember: a pillow is perhaps the most important element for a comfortable and healthy sleep, which is one of the most important elements and the foundation of a healthy and productive life.
Avoid sleeping with more pillows as this can lead to increased neck strain and difficulty breathing. Therefore, it is good to sleep with only one pillow. If you wake up at night and still need to sleep with more pillows, consider changing your model.
Now that we have a clearer idea of what kind of pillow we need, we can move on to some important details.
Artificial or natural fill?
Each fill, natural or artificial, has its advantages and disadvantages, so your choice depends on how you want to sleep. Natural material cushions offer specific support, while synthetic fiber fillings can create any degree of firmness, making it easier to choose the model that best suits you.
Allergy sufferers should choose a dustproof and avoid filling with feathers and similar materials.
Memory foam is a very suitable material for pillow production because its structure allows it to adjust to the shape and temperature of the body during sleep. Also, it is recommended for allergy sufferers and asthmatics, as memory foam is mint intolerant.
It is usually made in two forms: an anatomically shaped pillow made from one piece and a classic pillow made from pieces of memory foam.
Remember that memory foam should not be washed.
Which pillowcase is best for me?
Pillowcases may also be made of natural or synthetic materials, or a combination thereof. Our vote goes to the covers of natural materials, because it is important for the air to circulate, in order to regulate excessive sweating during sleep. This ensures a comfortable sleep throughout the night.
We strongly recommend natural materials that have excellent characteristics, important for healthy and quality sleep, such as bamboo, hemp, and silk.
Hemp fabrics are a great choice for several reasons: they do not absorb odors and give a fresh feeling, they are naturally resistant to buds and germs, the fabric is very durable and has a long life span, they become softer without aging, with ability to effectively ventilate and removal of excess moisture.
Bamboo is an anti-allergic and antibacterial material. Bamboo fibers absorb moisture and provide good comfort and comfort to anyone who has a problem of excessive sweating while sleeping.
Silk is an extremely gentle, soft and breathable natural material that can regulate temperature. It warms when it’s cold, it cools when it’s warm. Silk effectively maintains a temperature that is comfortable for the body and prevents sweating.
If you are looking for better prices, do not worry. With careful selection, artificial fabrics can be a great choice. Choose those that have a specific climate module and allow good cushioning.
Make sure you are not allergic to any of the filler material or the covering material.
How to choose a pillow for a child?
Many parents have a dilemma of whether babies and children need a pillow and how they should choose it.
The baby’s pillow should have a special shape that will allow the baby’s body to be properly positioned. The size and length of the pillow are also adapted to the child, and at the same time, the pillow must be according to the child’s age and body constitution.
A newborn baby up to nine months does not need a pillow. The first pillow should be used until the age of two and it should be thin, in order to prevent the spine from being incorrectly positioned. Slightly thicker pillows may be used between the age of two and five. From the age of five, it is recommended for children to sleep on a pillow of medium thickness.
Children should not be forced to sleep on a pillow if they do not want or if they are bothered.
The pillow you choose for your baby must be washable and made of ventilated materials for the baby to feel comfortable and sleep in the highest quality.
What else is important when choosing a pillow?
It is definitely advisable to choose washable materials. Some pillows can be washed whole, together with the filling, while other (interior) pillows are nor washable, so you should wash just a cover. Both are good because by washing them, you will keep a clean and fresh sleep environment.
If you have problems with allergies, make sure to choose pillows that can be washed at higher temperatures.
If you suffer from insomnia, consider a pillow with the essentials of medicinal herbs. Lavender for soothing sleep, relaxation and anti-depressant effects. Chamomile has a positive, relaxing effect and relieves stress and tension.
Some of the consequences of poor sleep: nervousness, headaches, depression, learning difficulties, obesity, poor eyesight, heart disease, diabetes, cancer, imprecision, slow reactions, infections, risky decisions, poor concentration, car accidents, lower vaccine efficacy, speech problems, anxiety development in children, problems with digestion, less desire for sex, memory problems, genetic changes, death…
When it’s time to buy a new pillow?
It is advised that pillows should be changed every three years because a lot of dust, epithelium, and sweat are collecting during this period.
In the pillow, some mites reproduce rapidly. They negatively affect our health as they cause many allergies and are often the cause of lung diseases.
Before this, natural fatigue of the material may occur over time, thus losing its strength and shape. This causes poor support and neck pain due to poor head position during sleep.
Replace your pillows regularly as only a “well-shaped” pillow provides adequate support for your neck and head and will give you maximum comfort.
Something like a bonus: some tips for quality sleep
Before going to bed, try to avoid having a long conversation with your mobile phone. Radiation from a mobile phone can significantly impair sleep. The biggest negative impact of mobile phones is on the stages of a deep sleep, which prevents the body from fully recovering from the daily stresses.
Keep your mobile phone away from your head.
Avoid drinking coffee and other caffeinated beverages after 5 in the afternoon. It takes about 6 hours for the caffeine to break down and its effects drop. If you are having trouble sleeping, it is a good idea to give up completely or just drink your morning coffee.
Be careful when it comes to decaf. Some of them still contain caffeine.
Good training certainly reduces stress and thus improves sleep. However, training close to rest time is not advised. Exercise can cause the secretion of endorphins and increase your body temperature, which will keep you awake.
If you want to take advantage of the beneficial effects of training, train in the morning or early evening. Complete the training at least 4 hours before going to sleep.
A warm bedtime bath and a bedroom with the right temperature (65-70F /18-21C) can be helpful.
Relax before bedtime. One way to relax is to read a good book. Close the book as soon as you start napping. Do not try to reach the end of the chapter.
Do not sleep on TV. If possible, bring it out of the bedroom.
Avoid mentally stimulating activities (“overthinking”) at bedtime.
If possible, plan your next day’s activities before you go to bed. Not at the last minute.
One of the golden rules for getting a good night’s sleep is to create a sleep routine. The only way to do this is to go to sleep and get up at the same time every day, including weekends.