A good night’s sleep is important for maintaining
good health and optimal functioning, and choosing the right pillow can make all
the difference in the world when it comes to how well you sleep. Using a pillow that is the wrong size and fit
can be a significant source of neck and back pain. In some cases, incorrect head and neck
positioning can also affect breathing and cause snoring, which can hinder
sleep.
The right pillow will help support the head, neck,
and shoulders, keeping them in alignment, and thereby minimize stress and
strain on muscles and joints. As a
result, this will also create a feeling of comfort and increase the likelihood of a restful sleep.
There is no one best pillow for everyone as there
are a variety of factors that go into choosing the right pillow. Below are some useful tips that can help you
find the pillow that's right for you:
· Consider your sleeping
position. Back
sleepers should choose a pillow that is not too firm or too high. The pillow should keep the chin in a natural
resting position, and support the head and neck so they are aligned with the
upper back and spine. Side sleepers should opt for a firm
pillow that supports the neck in a neutral position. The pillow should hold the head high enough
to ensure that the spine is aligned. Stomach sleepers should choose a soft or
flat pillow so the neck isn’t turned or tilted at an uncomfortable angle.
· Choose a size of pillow
suitable for your body size or frame. The pillow
should cover the entire back of the neck and mold to one's individual
shape to alleviate any pressure points.
· Try out a variety of pillows. Most
pillows are packaged in a plastic wrapper so you can lay it on a display bed in
the store and put your head on it. Visit a store that has a
wide range of pillow options to find the one that best meets your needs.
· A hypoallergenic pillow is a must if you suffer
from allergies, but it is also a good choice for anyone.
· Replace your pillow every
12-18 months. Pillows will wear over time by losing their
shape and ability to provide proper alignment and support.
If you experience pain and discomfort at night or
have difficulty falling asleep, consider visiting a chiropractor. Chiropractors are trained to treat muscle and
joint problems that can interfere with a restful night's sleep. They can also offer nutritional and lifestyle
advice that can help improve sleep quality.
For
more information, visit www.nhwc.ca. The author credits the Alberta and Ontario Chiropractic Associations
in the preparation of this educational information for use by its members and
the public.
This
article is a basic summary for educational purposes only. It is not intended, and should not be
considered, as a replacement for consultation, diagnosis or treatment by a duly
licensed health practitioner.
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