How to sleep on a pillow correctly

How to sleep on a pillow correctly? A person spends a third of his entire life sleeping. During rest, strength is restored, regeneration processes are activated, and the body prepares for a new day. How healthy your sleep will be depends greatly on your back position. You need to know how to sleep on a pillow correctly, as well as what accessories you need to take to make your rest complete.

Correct head position when sleeping on a pillow

How correctly a person sleeps on a pillow depends on the type of pillow. They are:

standard;
orthopedic.

There are certain nuances in using each.

Classical

Tips regarding choosing a pillow are equally useful for those who go to bed and get enough sleep without problems, as well as for people whose rest is associated with problems, and in the morning they experience discomfort and neck pain.

The main task of a classic pillow is to support the head, neck, and shoulders. The rules for its purchase are based on this.

How to sleep properly:

The bottom edge is placed under the neck.
The head lies entirely on the surface, does not hang.
The shoulders are on the mattress, not higher.

Following simple recommendations will lead to the creation of comfortable relaxation conditions. In this position, the spine of a person who is resting lies straight, blood circulation is not impaired, muscles and joints are relaxed.

Orthopedic

When using an orthopedic pillow, the first thing to remember is that it benefits the neck, not the head. In a dream, the head does not fall, it does not need support. All fixation is concentrated on the neck.

When a person rests on his back, and the surface is evenly flat, the rules are simple - the head, neck, and shoulders are placed on it on the mattress. If there are 2 planes (with different heights), the low one lies under the head, the high one lies under the neck.

The same thing works when a person likes to sleep on his side. A pillow with one plane in this situation is high so that the shoulder rests under it. If there are 2 rollers, the head is on the lower one.

Lying on your stomach is harmful! When you can’t get rid of this habit, you should choose a pillow of one plane; it’s better if it’s filled with gel.

You need to rest so that the cervical spine remains straight and lies parallel to the mattress.

The best pillow is not the most expensive: how to choose a pillow in a store

Don't chase the steepest price tag and don't buy a pillow online. You trust this product not only with your dreams, but also spend a third of your time on it. Therefore, you should definitely try this pillow before purchasing.

If possible, it is better to lie down and put your head on the pillow to understand how comfortable you feel. If it is not possible to take a horizontal position, place a pillow against the wall and lean your head against it. In addition to checking your sensations, ask others about the position of the cervical spine in relation to the spine. The neck should be in one line with the spine, without deviating to one side or another.

Header image: Alice Yoo/BuzzFeed

How to sleep properly with cervical osteochondrosis

Having cervical osteochondrosis, you need to think about the correct sleeping position, and also not take positions that can cause irreparable harm.

The most popular poses:

on the stomach. The neck is crooked and remains tense. This position will not allow you to get rid of cervical osteochondrosis. Sleeping on your stomach is dangerous. Blood circulation is disrupted, the brain feels a lack of nutrition, and the symptoms of the disease become more pronounced.
To eliminate the bad habit, it is recommended to sew a tennis ball into your pajamas or specially place a flat pillow under your chest;

with cervical osteochondrosis, you can sleep on your side if the position is taken correctly. The person lies down so that the shoulder rests on the mattress, the head and neck lie on the pillow. Legs are pulled towards the stomach. The greatest relaxation of the spine, blood flow, and anatomical geometry are preserved.
A small thought can be placed under the knee of the leg on top;

It is best to lie on your back when suffering from cervical osteochondrosis. All orthopedists recommend this position to patients. The shoulders are located at body level, the head and neck are raised (height up to 10 centimeters).

The basic rule is to support the neck in a horizontally level position.

First of all, it is necessary to correctly position your head and neck on the pillow so that the product does not worsen your health. The neck should be supported in a horizontal position. A visualization of the horizontal position is presented below.

You can understand how the head position corresponds to the correct one by muscle tension and pressure on the neck. Lie down in this way until you feel that all the muscles are relaxed and not stretched. However, it may also be that the current model of pillow is simply not suitable for you: it is too high, too elastic, or vice versa - due to long-term use, it has sagged and envelops your head without providing the proper level of resistance.

Then consider these factors when choosing a pillow:

Preferred position while sleeping. Think about what position you fall asleep in faster: on your side, back or stomach. Pillows are designed for different sleep positions. Manufacturers also took care of those who combine body position during rest. We have also already compiled our ratings of the best pillows for each sleep position.

How to lie down correctly so that your neck and head don’t hurt

If, upon waking up in the morning, a person notices that his neck and head hurt, but he slept in his usual place, it’s time to think about changing the furniture. Pain in this area not only causes a deterioration in mood throughout the rest of the day, but also contributes to the development of cervical osteochondrosis.

How to sleep to avoid neck and head pain:

Inspect the mattress, bed. Perhaps they are too old, have been used for a very long time. You should choose new things responsibly, without excessive savings.
Choose a pillow that is not too large and high. Its width is the distance between the shoulders of the sleeper. The one who rests on his side measures the height. In this case, the neck is straight, the head does not fall or rise in the opposite direction.
Don't sleep on your stomach. When you can’t fall asleep otherwise, you need to place a small thought under your lower abdomen.

Proper sleep, which does not allow pain to appear, has become a real science. You need to start studying it by choosing the right pillow, mattress and position in which you can sleep.

Advice and recommendations from experts

Orthopedists do not recommend purchasing soft down pillows for sleeping, since such filling causes the head to sink lower, which in turn leads to curvature of the spine.

The best option for maintaining health is orthopedic products. They are comfortable for the head and neck, but not soft, which prevents sinking.

Experts do not recommend sleeping without a pillow at all. This is explained by the fact that the head should be at the level of the spine or a few centimeters above the rest of the body. But in no case below the level of the entire corps.

The only people who are strongly advised to sleep on a flat surface are infants. This is necessary so that all parts of their spine are fully and correctly formed.

How to sleep on a pillow for a pregnant woman

When deciding how to sleep on a pregnancy pillow, you need to consider its shape.

For example, a banana pillow helps you sleep, sit comfortably, and removes stress from your legs, stomach, and back.

What are its advantages:

uniform support of the thoracic, lumbar spine, arms, neck;
creating the largest support area;
“breathable” material, comfortable balance of body temperature.

You can change the shape of the pillow, then you can sleep on it with an already born baby.

U-shaped pregnancy pillows support your back and growing belly. Women sleep on them, loving to wrap themselves tightly in a blanket. You can sleep on this pillow in any position.

You don't need a large bed to sleep on a bagel pillow. They lie on it, comfortably clasping the entire torso, creating reliable support for the abdomen.

People sleep on a G-shaped product for pregnant women with their head comfortably positioned and their legs clasped around the lower part of the product. Suitable item for biosleep.

Pillow G is the simplest of all types. The head or legs are placed on the tail, whichever is more comfortable. The woman lies on her side, unloads the spine and all the muscles. You can give the accessory any shape. The downside is that it only provides support on one side.

The cushion allows you to sleep by placing the accessory directly under your head, stomach, legs, neck, back. It will be very comfortable to lie down. The spine of a pregnant woman will be unloaded, the back and muscles will be relaxed, and fatigue will be relieved from the torso.

Application of an orthopedic pillow

A specially designed product for healthy and comfortable sleep is made from materials using innovative technologies, such as latex, memory foam, ergogel and others. Orthopedic pillows perfectly support the spinal column, relax the muscles of the neck and shoulders, and relieve fatigue. They help restore proper breathing and ensure sufficient oxygen flow to the brain.

How to determine if the pillow is chosen correctly

The choice of a pillow on which to sleep comfortably is made according to 2 criteria:

dimensions, height calculation;
filler.

A few days will pass, and a person will understand in which position he can most quickly relax and fall asleep without problems.

How to calculate the height of a pillow

The height of the pillow is calculated according to the position in which its owner likes to sleep:

For sleeping on your back – the height is from 5 to 10 centimeters, the rigidity is average, there is a recess for the head.
On the side – height up to 10 centimeters, medium or increased rigidity, good neck support.
On the stomach – height up to 8 centimeters, thin, soft product.
When your resting position is constantly changing, a medium-height pillow that is soft and holds its shape is suitable.

Which filler is best for sleep?

Hard filler – buckwheat husk, latex. These are good options for those who suffer from spinal diseases, need special head support, and sleep on a hard surface.

Anyone can sleep on medium-firm memory foam pillows.

The softest fillings are down, cotton, silk, holofiber. Suitable for people spinning in their sleep, unable to fall asleep for a long time, and looking for a good position.

Those who have back pain should consult a doctor before purchasing a pillow. You may additionally need to buy a neck brace or collar.

What types of pillows are most optimal for sound and healthy sleep?

Sleep is one of the natural pleasures given to us. A person cannot live without sleep; our body requires at least 8 hours of night rest. And on weekends it’s better to add another 90-minute hug with Morpheus to minimize the “lack of sleep” on weekdays. Doctors believe that the most correct “organization” of your bed should begin with the choice of pillow. This is where the main secret of healthy sleep lies.

Many people like to build “babylons” in their sleeping place the old fashioned way, stacking several pillows on top of each other. Bad news for you, friends: sleeping like this is harmful!

What pillow do doctors recommend sleeping on?

What do medical recommendations depend on:

pillow height;
possibility or need to sleep without it.

Is it possible to sleep on a high pillow?

Using pillows that are too high or too hard leads to a whole host of problems. The spine of the sleeping person is constantly in a bent state. All pathologies caused by bending in the cervical region also lead to increased snoring. The chin presses against the chest, breathing becomes difficult.

A very high pillow means the appearance of new wrinkles on the neck, chin, and impaired venous outflow in the skin of the eyelids. The result is the formation of bags under the eyes.

The ideal position of the neck is at the same level as the body, without bending. When you have a headache in the morning or discomfort in your neck, this is a signal to buy a pillow with a lower height.

Is it possible to sleep without a pillow?

Even a sharp change in the shape and height of the pillow leads to the fact that a person cannot sleep for a long time, adapting to new conditions. Sleeping without a pillow is too difficult for the body.

The head of a lying person is usually located above the level of the spine, on a soft surface. Contact with a flat, hard area provokes discomfort and severe tension occurs in the neck.

The only person who benefits from sleeping without a pillow for a while is a newborn baby. His spine is forming and does not need additional support from the upper part.

Comfortable for sleeping, with therapeutic and preventive effects, properly supports the neck and even helps prevent premature aging - does such a pillow exist? Yes, if it is an orthopedic pillow. How to choose it correctly - let’s look at it point by point.

Right size

Orthopedic pillows are available in a fairly wide range of sizes: from 30 to 80 cm in length and from 20 to 50 cm in width. When choosing the optimal parameters, you should focus on

Your height and shoulder width:

— for tall and broad-shouldered people, large pillows measuring 50 × 70/80 cm are suitable,

- for medium-sized figures, pillows 40 × 60/65 cm are suitable,

— for children, smaller models of 20/40 × 30/60 cm are selected.

Mattress sizes. If two people sleep on the bed, it is important that both pillows fit freely on the surface of the mattress and do not hang down or fall off it.

Ideal height

During sleep, the neck and head must be in the correct position so that the spine is aligned in a line and the blood vessels and muscles are not pinched. The height of an orthopedic pillow is in the range of 6-16 cm, and models with a height of 10-14 cm will be comfortable for the average user. However, approximate parameters are only acceptable if the pillow is purchased as a gift. When buying it for yourself, select the height accurately.

Measure the length of your shoulder with an error of no more than 2 cm. The resulting figure will be the height of the largest bolster of the pillow. By the way, not everyone understands that you need to sleep with the high part of the pillow under your neck.

But there are exceptions. For those who like to rest on their back or stomach, it is better to turn the pillow at a lower height towards you. If you constantly change poses, take a closer look at models that have two heights. For example, DREAMLINE LUX has one side of 12 cm that allows you to sleep comfortably on your side, and the other 10 cm for sleeping on your stomach.

Optimal stiffness

The choice of pillow firmness is influenced by many factors, ranging from sleep position to health status. A soft model is suitable for sleeping on the stomach: in this case, the pillow will not provoke creases on the face, swelling and the formation of wrinkles. Softness is also indicated for fragile vessels. Medium and moderately hard models are recommended for osteochondrosis, hypertension, and also for those who like to sleep on their back or side, as they will provide the necessary level of support.

Pillow shapes

The classic one is squares and rectangles. In the “classic”, it is the filler that is more responsible for the orthopedic effect.
“Step” or “wave” - the pillows have a special recess in the center to comfortably position the head, and bolsters along the edge for a comfortable positioning of the shoulders and neck. Depending on the model, the dimensions of the rollers may vary. The side with the bolster above is designed for comfortable side sleeping, and the side with the bolster below is designed for sleeping on the back.
“Bagels” or “boomerangs” – models have a special hole for the shoulder, suitable for those who prefer to sleep on their side.
You can also find other forms on sale, for example, U-shaped and massage models, like LIENA VEGA with large soft cells on the surface.

The shape of a pillow is not just a design decision, but a really important nuance that should be taken into account when choosing an accessory. It should be selected individually, based on personal preferences, favorite sleeping position, age and health status. So, for example, for the little ones they choose models that have a recess for the shoulders; for pregnant women, “bones” are considered the most suitable, but the classic shape is one of the universal ones.

Memory foam

These magical pillows seem to be created for sleep “gourmets”! When exposed to heat, the viscoelastic polyurethane material becomes softer and easily molds to the shape of the human body, repeating exactly every curve. As soon as the pressure goes away, the pillow gradually returns to its original shape. Relaxing on it can be compared to relaxing on a weightless cloud. A “smart” pillow is just made for you if you are worried about:

morning headaches and swelling;
cervical osteochondrosis;
numbness of the neck, shoulders, arms.

Correct head position during sleep helps relieve stress from the shoulders and neck, which leads to normal blood flow, reduced swelling in the morning, as well as sound and healthy sleep.

Coolness in the summer heat

Pillows filled with thermo- or technogel are a godsend for the hot season and people who cannot tolerate high temperatures. The gel filler removes heat from the human body, thereby creating a cooling effect. Sleeping on a cool pillow is pleasant and healthy, sleep becomes noticeably stronger, and after waking up your head is much fresher, both literally and figuratively. Thermogel is used in pillows not in its pure form, but in combination with other materials, placed on top of them. The main material can be memory foam or polyurethane foam.

Made from natural latex

This is just a godsend and salvation for allergy sufferers. Natural latex in the filler can be combined with a small amount of synthetic materials, which gives the product additional elasticity and increases wear resistance. Latex pillows are not able to absorb odors and moisture, so bacteria and fungi cannot grow and multiply in them. Such products are considered hypoallergenic and absolutely safe. With proper care, latex pillows last flawlessly for up to 7 years. But be prepared for the fact that after unpacking the new pillow will emit a specific smell: this is normal for natural material, and after 1-2 weeks it will disappear.

For cervical osteochondrosis

Cervical osteochondrosis is the cause, to put it mildly, of unpleasant sensations, including headache and back pain, rapid muscle fatigue and a feeling of constant malaise. Of course, only a qualified specialist will help cope with the disease, but to relieve symptoms and prevent relapse, it is important to provide the cervical spine with quality support during sleep along with general treatment. You can give the spine the correct position with the help of an orthopedic pillow.

For osteochondrosis of the cervical region, we recommend choosing a rectangular pillow with a height of about 10 cm. This will allow you to raise the shoulder region to the desired level and take a comfortable position. As for the firmness of the pillow, it is better to start with medium. Also, do not forget that the pillow simply must be comfortable. If during operation you constantly feel the desire to put your hand under your head, then the chosen model is low for you.

The connection between the pillow and human health

There are different opinions about how to sleep properly, whether a pillow is needed, and which filling is best. Not only somnologists argue among themselves, but also orthopedists and psychologists. It is believed that human health directly depends on the quality, shape and size of bedding. This, of course, is difficult to argue with, given some factors:

Complete rest is possible only if the spinal column is in the correct position, and this is considered correct if a straight position is assumed during rest.
Correct head position during sleep will prevent pinching of the carotid artery, which supplies the brain with oxygen and nutrients.
The neck should be parallel to the mattress while sleeping so that the spinal discs do not compress. Otherwise, there will be a pinched nerve and a headache the next morning.

How to fulfill these conditions if you do not use a pillow? Some women mistakenly believe that if you stop sleeping on accessories, you will prevent the appearance of early wrinkles on the face and puffiness under the eyes. But this belief has not been proven in any way, and a few nights on a flat mattress will quickly prove that such sleep is not at all complete.

Head support makes night rest comfortable and performs other functions:

Supports the cervical vertebrae in the correct position.
Guarantees normal blood flow.
Creates conditions for free breathing.
Reduces energy consumption to restore the body.
Prevents unnecessary compression of muscles and joints.
Preventative for spinal pain.

The correct position of the head on the product prevents the appearance of headaches after waking up. Some complain of chronic fatigue, which appears immediately after getting out of bed, weakness and poor health. To avoid this, it is recommended to choose the right pillow and mattress for sleeping.

Engine of evolution

Scientists whisper on the sidelines that it was not work that made a man out of a monkey, but... a pillow. And there is logic in this. In the process of evolution, primates learned to build shelters for rest in trees. Their main attribute was the wooden “pillows” that they placed under their heads.

The quality of sleep improved and its duration increased. This led to longer periods of REM sleep, which increased the brain's cognitive abilities. Even many modern monkeys put their hand under their heads to make it more comfortable to sleep. Why are we worse?

Care

Ecological fillers are short-lived, so when a pillow becomes softer or changes shape, it’s time to change it.

According to doctors, orthopedic sleep accessories are only suitable for healthy people.

Items made from synthetic filler require frequent ventilation and dry cleaning.

An orthopedic sleep accessory is filled with elastic, elastic, hard or crumbly material.

Sometimes external cleaning is required; specialized products are sold for this.

Choosing the right orthopedic pillow is the first step to a healthy spine

Fetal position

From a psychological point of view, this is probably the most comfortable position, but it cannot be called useful for the musculoskeletal system. During the day, the spine experiences enormous static and dynamic loads. All this is aggravated by the fact that during the day we rarely monitor our posture. Our spinal axis is constantly shifting, especially when we work at the computer. Sleeping in the fetal position only further strains the spine, loading the cervical and shoulder regions, as well as the joints. This sleeping position is also fraught with breathing and circulation problems.

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Form

The most important thing is to provide support not only for the head, but also for the neck during sleep. To do this, experts conjure not only with the size, but also with the shape of the pillows. A wide range of orthopedic products have been developed: wavy, ring-shaped, in the form of a bitten donut (without the lower part), crescent, sausage-shaped, with shoulder notches, rectangular with areas of varying thickness.

The problem is that manufacturers are inventing more and more new forms, praising their inventions as the very best. In reality, it's all individual. For one person, the pillow will be ideal, but for another it will block blood flow in the neck area.