The Jakarta Post
Many factors could benefit our sleep quality. But apart from a mattress, lights and sheets, pillows are often underestimated. (Shutterstock/New Africa)
Many factors could benefit our sleep quality. But apart from a mattress, lights and sheets, pillows are often underestimated. Sleeping with the wrong pillow may lead to neck and back pain in the morning.
CNet reported that to find the perfect and fitting pillow, it is important to know your sleeping position.
If you sleep on your stomach, opt for a thin pillow or even none at all. Since this posture stresses your lower back, the National Sleep Foundation recommends sleeping on the side and using a comfortable body pillow.
All side sleepers should use a firm pillow with an extra-wide gusset as it adds thickness. This way, the distance between shoulder and ear is filled and provides support for head and neck. A pillow between the knees can also be used for better spine alignment.
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If you prefer sleeping on your back, you should consider buying a thinner pillow so the neck is not tilted too far forward. A pillow with an extra loft in the bottom third (the bump in memory foam pillows) will make your neck and head rest in normal alignment. Memory foam pillows will also mold to the shape of your neck and head. For more support, put a pillow beneath your knees to support your lower back.
Apart from your sleeping position, the pillow´s filler material matters as well. Allergies and any sensitivity to certain materials should be considered. Most polyurethane or polyester fiber pillows are hypoallergenic, as well as buckwheat hull and memory-foam models.
After some time, pillows need to be replaced. The National Sleep Foundation recommends getting a new one every 18 months as pillows can be full of mold, dead skin cells or dust mites.
Special pillow protectors can extend its lifespan. You can also do a test of folding a pillow in half. If it does not spring back to flat anymore, you should get a new one. (sop/wng)