About one-third of everyone’s life is spent in sleep. While we are nostalgic for comfortable beds and warm quilts, we often overlook the role of pillows. Pillows are something we need every day, but are you really sleeping right?
Are the pillows used to rest the “head”?
From a physiological point of view, the curvature of the human cervical spine is convex forward, and there is a gap between the neck and the bed surface after lying down, so pillows are needed to fill the gap to maintain the normal physiological curvature of the neck and relax the back muscles of the neck.
Therefore, the pillow should be the neck that rests between the back of the head and the shoulders. If it is used to pillow the “head”, it will cause the cervical spine to hang in the air, and the neck muscles will not be able to rest, resulting in muscle tension, soreness, and even difficulty falling asleep.
Can “sit back and relax”?
Using a pillow that is too high during sleep will cause the cervical spine to be too forward, and the soft tissues of the neck will be excessively tense, which is prone to stiff neck. Over time, it will also cause the morphological changes of the neck bones, such as physiological bending and straightening, reflexion, and severe cases. Cause cervical spondylosis.
Low pillows or not using pillows are not conducive to health. People who do not use pillows when lying on their backs tend to lean back too much and easily open their mouths to breathe, leading to dry mouth, dry tongue, sore throat, and snoring. If you lie on your side without pillows, one side of the neck muscles will cause cramps, pain, and stiff neck due to excessive stretching and fatigue.
The height of the pillow should be determined according to the individual’s shoulder width, fatness, and sleeping posture, to ensure that the spine is in a straight line when viewed from the front, and the S-shape that conforms to the physiological curve when viewed from the side.
For people who are used to sleeping on their backs, the height of the pillow should be equivalent to the height of a fist (the height of a fist and the mouth of the tiger’s mouth upward)
For people who are used to sleeping on the side, the height of the pillow can be approximately equal to the height of one side of the shoulder
Whether you sleep on your back or on your side, a pillow that can maintain the normal physiological curvature of the cervical spine is the best.
It is recommended that you do not use a pillow high, and do not miss a pillow. It is best to keep your head in a natural position.
Is there a requirement for the hardness of the pillow?
The hardness of the pillow should be moderate. The contact area between the too hard pillow and the head is reduced, the pressure increases, and the scalp will feel uncomfortable; while the pillow is too soft to maintain a certain height and lack of support, which will cause excessive fatigue of the neck muscles and affect the smooth breathing, which is not conducive to Sleep.
Does newborn need pillows?
The spine of a newborn baby is straight, but slightly kyphotic. It will take 3 months to slowly form a “neck curve”. Therefore, under normal circumstances, the newborn does not need a pillow to sleep. When a newborn baby sleeps on its back, the back and the back of the head are on the same plane, and the neck and back muscles are naturally relaxed. The baby’s head is large, almost shoulder-width apart, and the head and body are on the same plane when lying on their side. If the head is raised with a pillow, it will easily cause the newborn’s neck to bend, and some will cause breathing difficulties, affecting the normal growth and development of the newborn. Therefore, babies under 3 months do not need to sleep on pillows.
Tips: Two pillows, big and small, sleep soundly
To ensure high-quality sleep for the elderly, it is inseparable from the careful choice of bedding. Family members need to take it seriously and let the elderly sleep well.
Pillow: Choose one big and one small. The spine of the elderly often has degenerative changes, so more attention should be paid to the prevention of spinal diseases. When choosing a pillow, it is best to choose a little hardness, good air permeability, and a certain amount of friction inside the pillow. Buckwheat and tea pillows are good. In this way, the pillow can flow and shape with the rotation of the head, play a uniform supporting role, ensure unobstructed breathing, and relax the head and neck muscles. It is recommended to add a small pillow about 5 cm thick on the edge of the large pillow on the side of the spine. When sleeping, put your head on the large pillow and the cervical spine against the small pillow. In this way, the normal physiological state of the cervical spine is maintained, and the exposed neck and coldness can also be avoided.
Mattress: It is best to choose palm mat. Palm mats with harder springs are more suitable for the elderly, and soft mattresses cannot effectively support the human spine. Old people sleeping on a too soft bed will feel particularly tired back, especially those who suffer from lumbar disc herniation and lumbar muscle strain.
Mattress: softer and more comfortable. The mattress should be slightly softer and should be between 3 and 5 cm in height. Especially for the thin elderly, it is suitable to sleep on soft mattresses, otherwise it is easy to compress the skin, causing redness or pain. This may cause skin ulceration and induce bedsores for a long time.
Quilt: Not too heavy. The quilt is too thick, it is easy to compress the chest and blood vessels, and affect blood circulation. For older people, it may also cause breathing problems.
Quilt cover: Pure cotton is more suitable. Pure cotton quilt covers have good moisture absorption and dehumidification. Cotton fiber can absorb moisture from the air, and the moisture content can reach 8%~10%. The elderly skin feels soft and comfortable when it comes in contact with it. When the humidity of the cotton fiber is too high and the surrounding temperature is high, the moisture in it will evaporate. Therefore, the cotton fiber can maintain the balance of water, and it is washable and durable.