A good night's sleep is one of the most beneficial things you can do for your body, whether you want better health or want more productivity during the day. However, it can be challenging to get the rest your body needs if you don't have the right pillow to help you sleep soundly throughout the night. If you want to learn how to avoid sleep apnea and bad sleep, find the best pillow for sleeping! Here are some tips.
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How to Find the Best Pillow
There's an old saying, you're as young as your spine. If you have back problems, neck pain, or other skeletal issues, a well-placed pillow can do wonders for preventing further damage.
The question is: which pillow is best? There are many different kinds of pillows on the market, and many claims that they can help with neck pain, but finding one that works can be difficult. Here are some tips on looking for a pillow that will benefit your sleep habits and overall health.
How to Choose the Best Pillow for Stomach Sleepers
Low Loft: For spine alignment, stomach sleepers need a pillow with a low loft (two inches or shorter). Remember: your pillow should support the natural C curve of your spine.
Soft Support: Pillows with soft support will provide a buffer between you and your mattress. But also ensure that your head is not propped up too high.
Compressible Fill: Pillows filled with feathers or down alternatives are ideal for stomach sleepers.
How to Choose the Best Pillow for Back Sleepers
Medium loft: A medium loft will help relieve shoulder and neck pressure. It also serves as a buffer between you and your mattress. Be careful about your loft, though! If it's not lofty enough, you'll be laying flat, which could be uncomfortable. However, if your pillow is too elevated, your head will be craned upwards, which could cause neck pain.
Medium Firmness: A medium firmness will keep your head supported enough to be aligned with the spine and ensure that the pillow won't flatten throughout the night.
Conform to Pressure: Look for materials designed to tightly conform to pressure, keep the head feeling comfortably cradled, and hold it in neutral alignment with the neck.
How to Choose the Best Pillow for Side Sleepers
High Loft: A pillow with a taller profile will prop your head up and keep neutral alignment with your spine. Additionally, a lofty pillow will relieve pressure on your shoulder. You can tell whether this is the case if your shoulder is digging into your mattress. If so, your pillow might not be lofty enough.
Firm Support: Pillows with a medium-firm or firm level of support will keep your head and neck in line with your spine throughout the night.
Fluffy: Materials like down or down alternatives are nice and fluffy for side sleepers.
How to Use Your New Pillow
If your pillow is too high or low, you could experience a decrease in sleep quality. Your neck should also feel supported—so much so that there's no stiffness when you wake up in the morning. And it's recommended that people alternate between sleeping on their left and right sides, so try not to favor one side over another when laying down. This can also help keep wrinkles from forming and reduce pain and discomfort in certain parts of your body throughout each day.
Other Tips for Better Sleep
- Make your room the ideal temperature.
- Avoid using electronics at least an hour before since screen time can disrupt your sleep cycles.
- Don't eat or drink right before bed.
- Establish a routine. Try going to bed and waking up at around the same time every day.
- Make sure you have a decent mattress that isn't too soft or too firm.
- Use white noise or a sound machine.
What do you look for in a pillow? Leave a comment!
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