Choosing the ideal sleeping position influences the quality of our lives. An ideal pillow for your sleeping position makes the difference between a productive day or one with neck, back and shoulder pain. For a restful night’s sleep, the body needs bedding that suits our sleeping style. Most people select pillows based on material, design, price, etc. Of course, a natural material protects the health of the skin, helping to ventilate the air and remove excess perspiration during sleep. A visually pleasing bedding gives the sleeping room a relaxed, comfortable feel for the psyche. Bedding should be seen as a long-term health investment.
- Sleep disorders reflect your lifestyle – Top melatonin-boosting habits
- Ideal sleeping position pillow – How to find the right pillow for the area that hurts?
1. Sleep disorders reflect your lifestyle – Top melatonin-boosting habits
“A restless mind cannot rest on the softest pillow”
Sleep hygiene is vital for mental and physical health. With this in mind, experts have revealed a number of useful tips to follow before bedtime. For example, replacing screens that emit blue light with the habit of reading a few pages of a book.Serve dinner 2-3 hours before bedtime. Try alternative relaxation therapies such as electric massage, yoga, meditation or listening to ambient music in the background. Use aromatherapy with lavender, bergamot, sandalwood or patchouli. Include in your evening snack those foods that stimulate the sleep hormone melatonin. Onions, asparagus, bananas, cherries, walnuts, ginger, brown rice, oats or pineapple regulate the circadian rhythm and provide the body with a significant amount of enzymes and minerals.
All these tips need to be linked to effective organisation of the rest environment.
Do you frequently wake up with discomfort in your shoulders or neck? The pillow you usually sleep on might be too high, too stiff or too soft to support your body properly. Contrary to popular belief, sleeping without a pillow affects neck comfort and mobility. Sleeping on a poorly chosen pillow or mattress is just as harmful.
Back, neck, shoulder, arm or lower back pain can make it difficult to get out of bed and feel toned during the first part of the day. To prevent and relieve discomfort in the lumbar, abdominal or back area, massage sessions are also recommended.
Thanks to artificial intelligence technology, Japanese massage chairs can be designed to work the abdominal and lower back muscles to alleviate back pain.
2. Ideal sleeping position pillows – How to find the right pillow for the area that hurts?
Muscle discomfort disrupts REM sleep, which promotes concentration and long-term memory problems. How do you know you’ve found the perfect pillow for restful sleep? First of all, the pillow should keep your spine perfectly straight. This is where the challenges begin, as each person has their own resting style, during which the body adopts different positions.
- Sleeping position on one side
The ideal side sleeping position pillows are firm and slightly high to fill the space between the shoulders and ears, supporting the back and neck muscles. Permanent contact of the skin with the pillow leads to wrinkles. An inspiring idea for facial skin health are pillows with natural fillers that eliminate the build-up of moisture and skin-damaging micro-organisms.
- Belly sleeping position
The position is bad for you if you suffer from neck or back pain. If you’re one of those who prefer sleeping on your stomach, then use a thin pillow to alleviate neck and back pain. Thin pillows support the alignment of the spine with the neck. Soft pillows made of down and natural feathers are most recommended.
- Back sleeping position
Sleeping on your back is the healthiest sleeping position, as the body segments are perfectly aligned. This means there is no pressure on the muscles and joints. It’s a good idea to keep your legs slightly elevated while sleeping on your back to improve blood circulation. To do this, you can place a pillow under the curve of your knees.
- Fetal position / squatting
The habit of sleeping in the fetal position is associated with pregnant women and people with lower back pain. By sleeping in a squatting position, the uterus can no longer press on the liver. On the other hand, there can be a risk of squeezing the body by blocking air inhalation and pressing on the joints. Place a soft pillow between your knees to prevent muscle stiffness, breathing problems or joint pain.
Tip! If you frequently experience neck pain, purchase an ergonomic pillow. During the night, your body position changes and so does the shape of the pillow. As a result, the back of your head will not get the support it needs to sit in a natural position. Regardless of your preferred sleeping position, wool pillows are a good idea especially if you sweat excessively or suffer from joint or rheumatic pain.
All in all, pillows are more than just decorative items designed to beautify the room. A correctly chosen pillow keeps you out of surgery.