Pillow Talk

Pillow Talk

More often than not I am asked what kind of pillow I sleep on.  I am always surprised when this question is asked and equally surprised to hear that most people aren’t getting a good night sleep because of their pillows. So I am going to provide you with some information so you can learn about your pillow and why you should maybe go out and get a new one.

At the end of the day it is a very comforting feeling to know that you have just the right pillow to rest your tired, achy body on. In addition to providing comfort, the right pillow for you can also provide the necessary support for the neck and spine.  The right pillow can help alleviate/ prevent many common forms of back pain and neck pain.

Your pillow has two main functions:

1.       Support: From a physical perspective, pillows prop up the head, neck and shoulders - keeping them in alignment, relieving pressure and counterbalancing the points in the body.

2.       Comfort: From a more subjective perspective, pillows create a feeling of comfort, which aids in getting a good night’s sleep and feeling well rested.

The traditional pillow is a pillow that rests on top of your mattress; it is used to provide support for the head, neck, and upper spine while the body is lying in bed in a resting position. For optimum support, it is best to select a pillow that has the following characteristics:

1.       Pillow is designed to keep the spine in natural alignment

The human neck curves slightly forward (to sustain the weight of the head when upright), and it’s important to maintain this curve when in a resting position. If the height of the pillow is too high when sleeping sideways or on the back, the neck is bent abnormally forward or to the side, causing muscle strain on the back of the neck and shoulders. This type of position may also cause narrowing of the air pipe, resulting in obstructed breathing, and sometimes snoring, which can hinder sleep and/or relations with your mate! Equally, if the height of the pillow is too low, the neck muscles can also be strained. Based on the body’s measurements and personal preference, the pillow should maintain a height of 4 to 6 inches from the mattress, properly supporting the head and neck (and shoulders when lying on back).

2.       Pillow feels comfortable

A large part of what makes a good pillow is your personal preference. If the pillow feels comfortable, it’s likely to help you relax, get a good night’s sleep, and feel well rested in the morning. The pillow's surface can also be a source of comfort - some people prefer a pillowcase with a cool, smooth feeling (such as cotton, silk, sateen, or natural fibre material like Bamboo or Aloe Vera (my personal favorite)) and some prefer warmth (such as flannel).

 3.     Pillow is adjustable

To help the pillow conform to various sleep positions, it is best if the pillow can be adjusted to fit your unique shape and curves and your sleeping position. A pillow should mold to one’s individual shape and alleviate any pressure points.

 My preferred pillow is a water pillow. I like it as it always forms to my neck and head with every toss and turn throughout the night. It did take me a few weeks to get used to it, as I was a two pillow stacker sleeper. Today I cannot get comfortable on any other kind of pillow. So it is a personal preference. So when purchasing your new pillow, just keep in mind the key points and you should be sleeping like a baby! In keeping with alignment, I also have another pillow that I keep between my knees to keep the pressure off my hips and aligned with my spine.

~Wishing you all a good night sleep! 

Bobbi Jo Turner, RMT