Using your pillow the wrong way can compromise your night’s sleep and make you wake up tired the next day. Find out more!
To have a restful and comfortable night’s rest, it is essential to pay attention to some factors, including the quality of the mattress, the sleeping position, the temperature and lighting of the environment and, obviously, the pillow used.
“Choosing the ideal pillow is fundamental for the health of the cervical spine and the quality of sleep. If correct, it aligns the head and neck with the spine, maintaining a neutral position, preventing pain and discomfort”, explains the Doctor Daniele Oliveiraspinal orthopedist and director of the Orthopedics and Traumatology Center of Belo Horizonte (NOT).
What can cause inappropriate use of the pillow?
Second Doctor Wander Lovesorthopedic surgeon and sports doctor, an inappropriate or incorrectly used pillow can cause some problems.
He says a pillow that’s too high or too low, for example, can do this tense neck and shoulder musclescausing severe pain in these regions.
Furthermore, a pillow that does not provide the necessary support to the head and neck can hinder good posture during sleep, favoring it spinal misalignments.
An uncomfortable pillow can also make relaxation difficult, causing sleep disturbances, contributing to snoring and apnoea, compromising blood circulation and worsen conditions such as arthritis and scoliosis.
“A good pillow is essential for sleep quality, physical well-being and long-term health”, guarantees Ama.
How to choose the ideal pillow?
According to Dr. Daniel, when choosing a pillow, it is important to pay attention to features such as firmnessTHE height and the Material of the article. It must also be taken into consideration position in which you usually sleep.
«For those who sleep on their back, for example, it is advisable to choose medium-height pillows that accommodate the natural curvature of the neck. For those who sleep on their side it is better to opt for the taller ones to keep the neck aligned with the rest of the spine. For those who sleep on their stomach, it is advisable to invest in lower ones to avoid cervical torsion”, summarizes Oliveira.
“Physiologically, sleeping on your side, especially facing to the left, favors better accommodation of the spine compared to the mattress”, adds the Dr. Claudio Ortizorthopedist and professor of medicine at the University of Franca (UNIFRAN).
What is the best type of pillow?
There are several on the market types of pillowsand the choice between them should be based on personal preference and whether the person has a health condition.
“Those of memory foam they are excellent for those who prefer firmer and more moldable support; those of latex they give firmness and are resistant to dust mites and, therefore, are considered interesting for allergy sufferers; In feathers they are softer and more comfortable, but may not offer the support needed by everyone, while the synthetic fibres they are versatile and easy to clean”, lists the director of NOT.
If you use any type of pillow and feel tired or in pain the next day, be sure to do so consider the possibility of modifying it.
“Trying different options can help you find the most suitable type of pillow for a sound and trouble-free sleep,” suggests the sports doctor.
How often should you replace your pillow?
“We recommend replacing the pillow every 1 or 2 years, depending on the material and use. When you notice that your pillow is worn, deformed or has an accumulation of mites and allergens, know that it’s time to look for a new one,” concludes Oliveira.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
