We know that a pillow is the most important thing for an ideal sleep, but surprisingly few people know which pillow is helpful for a good night’s sleep.
If the pillow doesn’t fit right now, you need to change it, but there are many cases where you just use a rectangular flat pillow without any awareness. Even when you sleep, you feel tired and feel the strain on your neck, but you don’t know if it’s because of the pillow, or you don’t feel the need to change it because you’re already used to it. However, this rectangular flat pillow does not actually meet the physiological conditions of the human body.
So, what kind of pillow you sleep on is a barometer of a good night’s sleep. Let’s look at the effects of pillows on sleep through various factors.
Pillow material = Latex rather than cotton or fur is a great help in relieving neck pain
The material of the pillow is an important element that composes the pillow. In an experiment by Australian researchers, people who slept on their side were asked to use various types of pillows, including latex pillows and fur pillows, for a week each. Then, an experiment was conducted to observe what symptoms each woke up with in the morning. As a result, it helped relieve neck pain in the morning when sleeping on a latex pillow than other pillows. It was found that the fur pillow was the worst for the neck bone condition among the pillows used. This showed that there was no significant difference in the composition of the pillow, even if the pillow had a normal shape or a concave shape. Although this experiment was limited to sleeping on the side, it has important implications when choosing a pillow.
Pillow height = Measure the height that fits your body type
A high or low pillow puts a strain on your neck and shoulders. For adults, the ideal pillow height is 15-20 cm when sleeping on your back and 20-25 cm when sleeping on your side.
First, place the pillow on the floor and gently press the middle with your palm to make it as low as possible. If the height of the middle of the pillow is between the 2nd and 3rd joints of your little finger, it will be the right height for you when you lie down. In the same way, with the center of the pillow as low as possible, the height next to the center of the pillow is between the 2nd and 3rd joints of the fourth finger.
Pillow width = slightly wider than shoulder width
The ideal width is a little wider than your shoulders. A pillow that is too small will not support your neck if you turn around while sleeping, and you will not feel stable.
Pillow firmness = moderate firmness
If the pillow is too hard, the area between the pillow and the head is narrow. Then the pressure on the head increases and the feeling is uncomfortable. On the other hand, if it is soft, it is difficult to maintain an appropriate height. It strains the muscles of the neck and interferes with breathing. A pillow that is soft and yet firm to a certain degree prevents pressure from being concentrated.
Reporter Jeong Hee-eun eun@kormedi.com
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