Using the wrong pillow can cause headaches, back pain, and sore necks. Here is a list of tips and tricks to get the perfect restful night’s sleep. Before you start browsing for that perfect pillow, you first need to ask yourself which position you generally sleep in. Since we tend to move a lot in our sleep, the easiest way to determine this is to actively pay attention to what position you’re in when you first wake up.
An overwhelming 74 percent of people are side sleepers who should look for a pillow that supports their head, neck, ear, and shoulder. It might be a good idea to have a second pillow between your knees or thighs. This will keep your knees aligned on top of one another, which keeps your hip and pelvic area aligned and as a result, can reduce stress on your hips. A firm pillow for this would be best.
People who sleep on their backs should use a thin pillow to limit stress on the neck. Using a pillow that is too soft can strain the neck muscles and even decrease the blood flow to the head.
Stomach sleepers need the thinnest pillows of all in order to keep the spine in a neutral position and prevent the head from craning upwards. This also helps limit stress on the lower back.
Memory foam pillows are a great option for anyone since they hold the contours of the head and neck and distribute the weight evenly. This relieves pressure and can help eliminate neck and back pain which will, as a result, lead to a more restful sleep.
There are many different kinds of pillow fill, from natural (feathers, down, wool, bamboo…) to synthetic (rayon, foam, latex…). Always take into account any allergies or sensitivities when choosing your pillow fill. Look for hypoallergenic options to lessen your chance of irritation.