Is Your Pillow Having a Negative Impact on Your Life?
We all love and need a good night’s sleep -
you can do all the exercising you want and eat as healthily as you
like, but the fact of the matter is that exercise and a healthy diet
will be rendered completely ineffective if you do not get enough hours
of quality sleep each night. Without sufficient sleep, your body and
mind will not be able to function properly. To add to this, continuous
sleep deficiency has been linked to heart disease, high blood pressure,
stroke, kidney disease and diabetes. There are many things that can
disrupt your quality of sleep, which include illnesses, stress, anxiety,
depression, medication, alcohol, drugs, tobacco, caffeine, a traumatic
accident, shift work and jet lag. However, one offender that no-one
really thinks about is their pillow. That’s right - your pillow might be
reducing your quality of sleep and having a negative impact on your
life.
This article will give you advice on when
it’s time to change your pillow, whether you are using the right sized
pillow, what the best-sized pillow for your sleeping position is and
what to think about when buying a new pillow.
A Few Common Signs That Your Pillow Isn’t Good for You and Needs
Replacing
The majority of people rarely think about
changing their pillows; however, it is important that you change your
pillow every 12-18 months. Failure to do so can result in a pillow that
is detrimental to your well-being. If you are waking up with severe
neck pain, back pain, a stiff neck or headaches, then it might just be
time to go out and buy yourself a new pillow.
To add to this, an old pillow can contain thousands of skin cells and
dust mites (and their feces) which can cause severe problems for those
who suffer from asthma, other lung-related conditions, and dust mite
allergies.
In fact, it is estimated that around a
third of an old pillow’s weight is made up of the aforementioned matter.
It is the protein present in the feces which causes the reactions and,
since this protein isn’t airborne, if your symptoms are strongest first
thing in the morning, it could be a tell-tale sign that you need to
change your pillow.
A good test to do to see if your pillow is due a change is to fold it in
half and then let go after a second or two. If it pops back to its
normal shape it is still good to go, but if it doesn’t, it is time to
change it.
Are You Using the Right Sized Pillow?
The aim of using a pillow is to keep your
head in a position of neutral alignment. This basically means that when
you are asleep your head will be sitting squarely on your shoulders
without being bent too far forward or back. Our necks curve forward
slightly (to help sustain the weight of our heads when standing
upright), and it is equally important to maintain this curve when in a
resting position. Therefore, the size of your pillow is absolutely
vital.
If your pillow is too high, it will cause the muscles in your neck to
stretch and your spine will curve at the top. This means that your neck
will be very stiff and sore when you wake up. This stiffness and
soreness may also be accompanied by a headache. Furthermore, this type
of positioning can also narrow your air pipe which will result in
obstructed breathing and, ultimately, snoring (which doesn't only
disrupt your sleep, but also the sleep of others in the same room).
If your pillow is too low, it will cause the muscles in your neck to sag
and your spine will curve downwards at the top. Once again, this will
cause neck pain, stiffness, and headaches. However, as we shall now see,
whether your pillow is too high or too low depends entirely on your
sleeping position.
Your Sleeping Position is Very Important when It Comes down to Your
Pillow
• If you sleep on your side (the most
common sleeping position), you should make sure you have a high pillow
which is able to fill the area between your ear, which is on the pillow,
and your shoulder on the mattress.
• If you sleep on your back, you should make sure that you have a low
pillow which mainly supports your neck. This also ensures that your neck
is not being thrown too far forward.
• If you sleep on your front, the first thing you should try to do is
change your sleeping position. Sleeping on your stomach bends your neck
backward into an unnatural position. If you do not think that you will
be able to change your position, then your pillow should be as flat as
possible.
• Whether you decide on a pillow with feathers or a pillow with fiber
filling is entirely down to your personal taste. However, if you are
somebody who likes to sleep on your side one night and then on your back
the next, it is a good idea to buy a pillow with feathers or down as
this enables you to move the filling around to adjust the height of your
pillow.
What to Think About when Buying a Brand New Pillow
Here are a few tips to keep in mind when
buying a new pillow:
• Consider more than just the cost – Just because a pillow is expensive
does not make it a great pillow or the right pillow for you. What
matters most is how the pillow feels to you. You do not have to break
the bank to find a decent pillow.
• Try it out before you buy it – If you are in a store and there is the
option to lie down on a bed with a pillow that you are thinking of
purchasing then do so. If the store does not allow this, then stand next
to the wall in your sleeping position and place the pillow against it
as if it were a vertical mattress. Lean your head against the pillow and
ask anyone present to tell you if your neck is in line with your spine.
If it is, then the pillow will be good for you.
Specialty Pillows
Nowadays there is the option of buying pillows which address specific
needs. A selection of these can be seen below:
Memory foam pillows – Memory foam is a sponge-like and dense material
which molds to the shape of your head and neck. This provides you with
ergonomic support for a good night’s rest. This is a great pillow for
those who have spine or neck problems.
Cool pillows - These pillows contain tiny beads that absorb and take
away the heat from your head. This means that the part of the pillow
that your head touches will always be cool. Therefore, you will always
have a cool part of the pillow to rest your head on.
Water pillows – These pillows are favored by chiropractors and
physiotherapists. The top half looks like a regular foam pillow, but
then you fill it with water to create your water pillow. When you place
your head on this pillow, it displaces the water underneath and fills
the curvature of your neck perfectly. This pillow enables you to create
your own level of support.
Tempurpedic pillows – These are made from
memory foam and are available in many different styles to suit your
needs. They are filled with micro-cushions which make them softer than
the traditional pillow.