To sleep a good night, many variables must be in line. In addition to aair conditioning, lighting and mental distractions also play a role in the recovery.
The same goes for your pillow. Where you lay your head at night can not only affect how well you sleep, but also how rested you feel when you wake up. Here's what you should consider when shopping for your next pillow.
Sleep Position and Support Level
Keeping well means keeping your body well supported. The head, neck, spine, hips, even knees and ankles should be supported and aligned so you do not wake up with pain.
The first step in choosing the right pillow is identifying which position you sleep most. How you sleep shows how much support your body needs in a pillow.
If you are sleeping on your stomach most of the time, try a very thin or no pillow. Since sleep in the stomach is a significant burden on the lower back, the National Sleep Foundation suggests using a body pillow instead.
If you are a sleeper, you should invest in a company pillow with an extra wide gusset (the rectangular panels around the pillow that increase the thickness). This extra thickness helps to fill the gap between the shoulder and the ear, helping your head and neck.
For a better alignment of the spine, you could also use a pillow between your knees
If you like to sleep on your back, think of a thinner pillow. Keeping the pillow on the thin side ensures that your neck is not tilted too far forward.
Try a pillow with an extra loft in the lower third (this weird bump in modern memory foam pillows that you've always wondered about). This bump will support your neck and rest your head in normal alignment. Memory foam is a good thing here because it adapts to the shape of the neck and head.
Looking for even more support? Add a cushion under your knees to reduce the lower back pressure.
What fills your pillow can make a big difference, especially if you haveor are sensitive to certain materials.
If real feathers are not an option for you, consider alternatives. Most polyurethane or polyester fiber pillows are hypoallergenic and should not irritate sensitive sleepers. The same applies to some buckwheat hull and memory foam models. Be sure to check the packaging and note that each filler feels different.
Do not be afraid to try it in the shop to get an idea of how soft, firm, lumpy or firm the pillow is
Do you sleep well? Some pillows contain cooling gel with memory foam or breathable polyester to make you feel good.
If you really want to take a cool pillow seriously, look for high-performance cushions or pillowcases with moisture-wicking fabric. Like sportswear fabrics, these are designed to keep out heat and moisture.
When to replace your pillow
National Sleep Foundation experts recommend replacing your pillow every 1
Totally challenged? Try to add a cushion protector to extend the healthy life of your pillow. To determine if it's really time to get a new pillow, test it by folding it in half and seeing if it pops back. If not, it's time to find a new place to rest your head.
While there are dozens of factors that affect how well you sleep, having a pillow that supports your preferences and sleep style has a long way to go. With the right pillow and maybe even ayou can head straight to dreamland in no time.