Everyone uses pillows when they sleep. They may seem inconspicuous, but they are related to neck health and sleep quality. In daily life, how to choose pillows scientifically? How to use pillows to make your sleep healthier? Let’s find out together.
Whether the pillow is “scientific” or not is extremely important. There are three requirements in choosing the material of the pillow, one is to have breathability, the other is to have plasticity, and the third is to have comfort. The pillow materials currently on the market include buckwheat, down, silk, latex and so on. The buckwheat pillow has strong air permeability, high medicinal value and good health care, but it is prone to insects when wet, and it is easy to cause “stiff neck”. Although down pillows and silk pillows are smooth to the touch, light and breathable, they are not easy to clean and have poor resilience. However, latex pillows are mostly made of natural materials, which have the characteristics of good elasticity, strong support, and not easy to deform. On the basis of ventilation, they can also prevent mites and antibacterial. They are comfortable and practical pillows.
The thickness and shape of the pillow need to be properly matched to bring good sleep. First choose the pillow thickness according to your height: men with a height of about 180cm and women with a height of 165cm can choose a pillow with a thickness of 10cm; for men with a height of 175cm or less and women with a height of 165cm or less, choose a pillow with a thickness of about 8cm. Secondly, in order to conform to the physiological curvature of the spine, the ideal pillow shape is low in the middle, high in the periphery, or high in the front and low in the back, in the shape of the English letter B. Do pay attention to “sit back and relax”, this is a wrong view, because when the pillow is too high, the neck will be fixed in a forward flexion position, and the neck muscles will be stretched for a long time, which will cause chronic muscle strain, shoulders, arms, and necks. Fatigue and soreness, restricted activities, etc., affect the stability of the cervical spine.
Then, after understanding the selection and appearance of the pillow, how to use the pillow has become a key issue. Let’s understand a few tips:
1. First of all, when lying on the side, the height of the pillow should be equal to the width of the shoulders. After the side lying is stopped, the spine should be kept in a “straight line” and the cervical spine should not bend.
2. Secondly, in the supine position, place the pillow in the recess where the cervical spine connects to the back of the head, and ensure that the height of the pillow is appropriate when the head is tilted back at 5°-10°.
3. The last thing to note is that everyone has the habit of sleeping on their backs or on their sides. The pillow should be used based on this habit, and there is no need to consider issues such as turning over during sleep.