For some reason the mattress always seem to get the credit for a good night of sleep. But of equal or more importance is the often overlooked pillow. This crucial item ensures the head, neck and spine are properly aligned when asleep. And when the body is aligned better rest and less neck and shoulder pain is the result. Therefore changing pillows for health is important for a good, restful sleep.
To see if it is time for a new pillow, determine what material type is used. There are two primary types: natural and synthetic. Natural is filled with duck or goose feathers or down (down is the softer under plumage). Synthetics are generally filled with foam or some type of polyester material. Synthetics are often used for those who need hypo-allergenic fill material.
One of the main reasons one should change is the loss of shape and support. A pillow that is worn out puts undue stress on the head, neck and shoulders. This effects sleep and can lead to muscle and joint stiffness. A simple test is to fold the pillow in half and press out all the air. With natural material, the pillow should slowly spring back to its original form. For synthetics, fold and then put a book on top to add a little weight; the pillow should still spring back. Limp pillows should be replaced.
Also check for large clumps of material. Lumpiness can make the head shift into an uncomfortable or cramped position during sleep, leading to neck and shoulder problems. Lots of clumps means a trip to the bedding store or some online shopping should be done.
Even newer pillows that pass the test, but don't have the firmness that matches one's sleeping style might need to be replaced. Regular headaches or a morning stiff neck might be a sign of improper firmness.
As more research is conducted about the importance of the right pillow, manufactures are responding with more and more options. One can find a pillow of just about any combination of material, firmness and size.
Firmness is one of the most important considerations as it is firmness that keeps the head supported and in alignment with the neck and spine. Sleeping on the stomach can push the head up and back, creating a severe neck and spine angle; a softer pillow allows the head to sink in further leading to better alignment. Back sleepers benefit from a medium firmness, while medium and firm are best suited to side sleepers.
The firmness of one's mattress should also be taken into account. A firmer mattress means a firmer pillow should be used and a soft mattress matching better with a softer pillow.
Good sleep is important to mental and physical health and general well-being. Don't suffer through poor sleep or morning neck and shoulder pain due to an old or ill-suited pillow. Changing pillows for health will keep you sleeping soundly.
To see if it is time for a new pillow, determine what material type is used. There are two primary types: natural and synthetic. Natural is filled with duck or goose feathers or down (down is the softer under plumage). Synthetics are generally filled with foam or some type of polyester material. Synthetics are often used for those who need hypo-allergenic fill material.
One of the main reasons one should change is the loss of shape and support. A pillow that is worn out puts undue stress on the head, neck and shoulders. This effects sleep and can lead to muscle and joint stiffness. A simple test is to fold the pillow in half and press out all the air. With natural material, the pillow should slowly spring back to its original form. For synthetics, fold and then put a book on top to add a little weight; the pillow should still spring back. Limp pillows should be replaced.
Also check for large clumps of material. Lumpiness can make the head shift into an uncomfortable or cramped position during sleep, leading to neck and shoulder problems. Lots of clumps means a trip to the bedding store or some online shopping should be done.
Even newer pillows that pass the test, but don't have the firmness that matches one's sleeping style might need to be replaced. Regular headaches or a morning stiff neck might be a sign of improper firmness.
As more research is conducted about the importance of the right pillow, manufactures are responding with more and more options. One can find a pillow of just about any combination of material, firmness and size.
Firmness is one of the most important considerations as it is firmness that keeps the head supported and in alignment with the neck and spine. Sleeping on the stomach can push the head up and back, creating a severe neck and spine angle; a softer pillow allows the head to sink in further leading to better alignment. Back sleepers benefit from a medium firmness, while medium and firm are best suited to side sleepers.
The firmness of one's mattress should also be taken into account. A firmer mattress means a firmer pillow should be used and a soft mattress matching better with a softer pillow.
Good sleep is important to mental and physical health and general well-being. Don't suffer through poor sleep or morning neck and shoulder pain due to an old or ill-suited pillow. Changing pillows for health will keep you sleeping soundly.
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