The right pillow provides comfortable support, keeping your head, neck and spine in a neutral position all night long.
The position you sleep in has direct effects on your health. Sleeping position can affect your respiration, spinal alignment, and even wrinkling of the skin. There are proven ways to get a better nights sleep by using the right pillow, with the right amount of fill, and sleeping in the right positions.
Your sleeping position and pillow work together to provide support for your head, neck and spine. Ideally, your spine is kept in what’s called a neutral position. A neutral sleeping position keeps all the bits and pieces in your back in in their ideal positions, preventing unnecessary pressure on your discs, muscles and nerves. Keep your spine neutrally aligned and you’ll avoid discomfort (or worse).
Your preferred sleep position will help determine the best type of pillow suited for you.
Side Sleeping Position
Sleeping on your side with the wrong pillow can interfere with sleep and even lead to serious neck or back pain.
Sleeping on one’s side is the most common sleeping position – and one of the best positions for your back and neck.
This simply because there is more space to fill between your head and the mattress while on your side vs. other sleep positions. When you lie on your side, your pillow needs to be thick enough to keep your spine straight, but not so thick that it bends your neck out of alignment.
Side sleepers will be most comfortable on a firm or extra-firm pillow.
A common issue for side sleepers is that their pillow slowly collapses under the weight of their head during the night, becoming too thin. This loss of support will cause your head and neck to bend downwards, resulting in unnecessary strains that can lead to neck or back pain. Folding a pillow in half or using more than one pillow will not compensate for inadequate loft and support.
Back Sleeping Position
Most people are familiar with the discomfort associated with a pillow that is not the correct thickness.
Sleeping on one’s back is the second most common sleeping position. Apparently 54% of us are back sleepers.
The best pillow for back sleepers will adequately fill the space between yourself and the mattress, elevating your head only as high as is needed to achieve a neutral position. A pillow that’s too thick will cause your head to be elevated too high. As a result, your neck is bent upwards, potentially straining muscles, nerves and discs. Conversely a pillow that’s too thin will result in an uncomfortable downward bend in your neck.
A supportive, malleable pillow will prevent lateral neck twists and strains.
When on your back, gravity will pull your head to your left or right shoulder as you sleep. The ideal back sleeper pillow keeps your head positioned relatively straight, or upright. This reduces the lateral twist in your neck.
Stomach Sleeping Position
Avoid sleeping on your stomach as it’s difficult to maintain the proper spinal position.Sleeping Position and Choosing a Pillow
Sleeping on your stomach forces your head and spine into an unnatural upward bend. Staying in this position for hours on end is not good for your back or neck and can result in significant discomfort and restless sleep.
If you do sleep on your stomach, you will want to have less fill in your pillow than someone who sleeps on their side or back. If you sleep on your stomach with a pillow that’s too thick, your spine will bent at an angle which is more likely to cause aches, pains, or numbness. You may also want to place a pillow under your pelvis and lower abdomen to alleviate strain on your neck and back.
A breathable pillow type that doesn’t retain heat will help to keep stomach sleepers cool.
Your sleeping position matters.
It may seem impossible to control the position you sleep in since you aren’t aware while sleeping. It is possible and it can make a considerable difference in the amount and quality of sleep you get. When going to sleep, or if you wake up in the night, make a conscious effort to follow these guidelines until it becomes a habit:
• Keep both your head and neck as straight as possible, in a “mid-line” position. The best sleeping positions to do this are sleeping on your side or sleeping on your back.
• Use pillows that are capable of conforming to your neck and spine as you change positions throughout the night.
• According to the Mayo Clinic, “The most common sleeping position is on your side, with your legs and hips aligned and flexed. Because this position leaves your upper leg unsupported, the top knee and thigh tend to slide forward and rest on the mattress, rotating the lower spine. This slight rotation may contribute to back or hip pain. To prevent that problem, place a pillow between your knees and thighs…If you sleep on your back, place a pillow under your knees to help maintain the normal curve of your lower back. You might try a small, rolled towel under the small of your back for additional support. Support your neck with a pillow.”
Squeezing pillows inside plastic packaging at the local store isn’t the way to find it. Ultimately, it’s best to test drive pillows in your own bed. Check the manufacturer’s return policy and make sure that you’re able to try it for at least a week. If it’s not right for you, toss it back in the box and return it. You spend a third of your life with your head resting on a pillow, so a little shopping and experimentation is absolutely worth it.
I have a recommendation that works well for all sleep positions!
In case you haven’t guessed, we are huge fans of microfibre pillows. Such huge fans that we started manufacturing and selling them! Their unique fibre filling makes them supremely comfortable for all sleeping positions.
Micro Fibre pillows are extremely effective at providing even and consistent support for you head and neck.The thousands of tiny fibre will perfectly conform to the space between your head and the mattress eliminating potentially pain-causing pressure points in your neck and back.Micro Fibre pillows offer firm, consistent support that will keep your head and neck comfortably positioned all night long.
Micro Fibre pillows are adjustable.
High-quality Micro Fibre pillows are 0.9 Diner speciality hollow fibre, which adapt the shape on your head and weight.
Micro Fibre pillows are breathable.
The hollow design of Micro Fibre Filing creates airspace within your pillow. Its breathable nature results in a cool, dry pillow, that gives you the cool side of the pillow effect all night long.
Micro Fibre pillows wrapped in 100% Cotton Fabric.
Fabrics used are 100% Peached Cotton which allows air to circulate an keeps your pillow fresh.
Micro Fibre Pillows are machine washable.
Unlike most pillows in market which have to be thrown after a period of time, Micro Fibre Pillows can be washed in any home washing machines and can be dried in open or in dryers. Keep your pillow fresh and wake up fresh.
Micro Fibre Pillows are made from renewable materials.
Many popular pillow types contain polyurethane or polyester foam that can emit toxins and carcinogens that aren’t good for you or our environment. There’s no sense in risking your health or filling our landfills with potentially toxic waste!
Try a COSEE Micro Fibre pillow. If you don’t care for it, just ship it back to us and we’ll refund the purchase price. Don’t take my word for it, try it.