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| How to choose the perfect pillow: expert advice for pregnant women! |
What is an anatomical pillow? Or maybe it's time to buy a beauty pillow? Which material is
recommended to be used inside: latex, bamboo, or feather? Now you'll know exactly what to
look for in the store.
Why is the right pillow important?
The wrong pillow becomes more than just a source of discomfort. If your neck is in an
uncomfortable position for long periods of time, it can lead to discomfort or even pain.
In general, the rule of thumb is that when you sleep, your spine should be straight and your neck
should not be bent - which means the pillow should fill If you sleep on your side, it should fill
the space between your shoulder and head. If you sleep on your back, it should provide support
for your neck. If the support is insufficient and the neck is bent, the vertebrae will shift slightly
and therefore the nerves in the cervical region will be pinched. This can cause a headache due to
poor blood circulation or muscle tension - and even if the pain goes away quickly, this signal
from the body should not be ignored.
In addition, a bad pillow also affects the quality of sleep. In an attempt to get more comfortable,
we toss and turn and wake up more often, and sleep becomes jagged and shallow. Scientists link
sleep deprivation to an increased risk of Alzheimer's disease and atherosclerosis. Not to mention
mild nervousness, reduced concentration and inattention throughout the day.
In general, if you wake up in the morning with a desire to stretch your neck muscles, a headache
or just systematic lack of sleep, it's time to change your pillow.
What distinguishes orthopedic pillows from anatomical pillows?
To begin with, you need to understand that the word "orthopedic" means that the pillow is designed for the treatment and prevention of diseases of the cervical spine, which means that it should be ordered by a doctor's appointment. This type of pillow is designed with a unique shape that ensures proper alignment of the spine and neck.
An anatomical pillow is made of a material that adapts to the shape of the body, repeating the
curve of the neck and spine - usually latex or memory foam. The plus is that such a pillow will
help relieve fatigue and relieve the muscles of the neck. However, when choosing one, you
should take into account the position in which you usually sleep: for example, the "wave" shape
(with a small roll under the neck) will not suit those who sleep on their side or on their back.
What factors should be considered when selecting the size of a pillow?
There are two aspects here. The first is the size of the pillow itself. Typically, two common size
standards are prevalent: a square pillow measuring 70x70 cm and a rectangular pillow measuring
50x70 cm. It is to such pillows that most manufacturers produce bedding, although square pillowcases are still less common. It should be understood that the square pillow is larger, and therefore more expensive - for its manufacture requires more filler and fabric. In general, it is a matter of habit. For a comfortable sleep, a pillow with a size of 50x70 cm is quite enough.
The second aspect is the height. When making a choice, it is important to consider your typical
sleeping position High pillows are suitable for those who prefer to sleep on their side: the pillow
should fill the entire space between the shoulder and the ear. Measure the length of your shoulder
from the base of your neck to the shoulder joint - choose a pillow of this height.
If you usually sleep on your back, a lower pillow with a height of 8-10 cm will suit you. An
anatomical pillow with a recess for the head may be optimal. If it's comfortable to lie on, you
should opt for this option.
For those who sleep on their stomachs, thin, almost flat pillows are more suitable. In this
position, the neck is already quite tense, so it is necessary to make sure that the head is not tilted.
Do you often change your sleeping position? Either look for a compromise - there are
intermediate options - or buy two pillows at once: low and medium. The low one can be
removed or, on the contrary, put under.
Not a bad option - a pillow in a pillow, they are already offered by some manufacturers. Part of
the filling can be removed and thus adjust the height.
Remember the basic rule: when you lie on the pillow, the neck and spine should be straight with
a natural curve.
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How to choose a filling for a pillow
The filler is responsible for the stiffness of the pillow, and this point is also very important for
people who have allergies. What are the options?
Down and feather
Modern pillows usually consist of a combination of these materials. Down is responsible for
airiness and softness, and feather provides elasticity. When making a purchase, it's advisable to
consider the percentage ratio of materials used, as a higher proportion of down will result in a
softer and lighter pillow.
The pros of down and feather pillows are in their naturalness. In addition, such pillows retain
heat well and quickly restore the shape. A downside of feather pillows is that they can be prone
to dust mite infestations.In general, these pillows are contraindicated for allergy sufferers,
because down and feathers are strong allergens. In addition, down pillows do not last long: they
need to be replaced about once every two years.
Wool
Sheep and camel wool is usually used for pillows. The pillows become soft and resilient, keep
warm and are well ventilated. However, this filler can also cause allergies and is not long-lasting:
over time, wool clumps together. It is also a great breeding ground for dust mites, and moths
love woolen products. Wool pillows should not be washed.
Bamboo
Special bamboo fiber is used in pillows: light, soft, elastic natural material. These pillows are
known for their durability and eco-friendliness.Bamboo fiber has a bactericidal effect, which
means that it is resistant to the action of microorganisms. There are practically no
minuses - except that the fiber over time slides and deforms. However, the pillow should be
changed regularly anyway, so it is one of the most optimal fillings.
As a filler, loose cotton threads are used. Such pillows are well permeable to air, they are
hypoallergenic. Usually cotton pillows are quite soft, but they quickly deform and no longer
sufficiently support the neck, and therefore they need to be changed often.
Silk
An excellent hypoallergenic material. Such pillows hold their shape well, light, soft, but quite
elastic. Well tolerate washing. Minus - the price. Silkworm cocoons are utilized in the production
of these pillows, which contributes to their relatively higher cost.
Syntepon
Cheap and durable filler. Syntepon pillows are known for their elasticity, softness, and
lightweight nature. In addition, syntepon does not cause allergies and it is easy to wash.
Minuses - short-lived (even with proper care you need to change it every one and a half to two
years) and insufficient rigidity.
Latex
Usually used in anatomical and orthopedic pillows. Such pillows are rigid, firm and support the
neck well. Latex can be artificial and natural, but both materials are hypoallergenic.
Memory foam
A modern artificial material, used in anatomical pillows. Quite hard, but softer than latex. The
pillow is smooth, without lumps and perfectly repeats the contours of the head and neck. From
the minuses - not too good ventilation. In addition, such pillows are quite expensive, but they
are definitely worth their money. And if you can afford it, choose pillows with this filling.
Buckwheat husk
An unusual natural material. Buckwheat husk pillows are quite firm, provide excellent neck
support and are durable: they last a record three years. In addition, you can easily adjust the
height of the pillow by removing or, conversely, adding filler. There are also cons: the husks
rustle a little when moving, and some people find it disturbing to sleep.
How to care for the pillow?
In general, care always depends on the filler of the pillow. Recommendations for care the
manufacturer usually indicates on the label - follow them to prolong the life of the product.
Nevertheless, there are several general tips to keep in mind.
For example, do not sleep on a wet pillow or lie down until your hair is dry - in a humid
environment quickly wears out the filler, and if the material is not hypoallergenic, there is an
environment favorable for the multiplication of microorganisms.
Pillows need to be regularly washed or cleaned - it all depends again on the filler. For example,
pillows made of wool or with buckwheat husks can never be washed in a machine, but a pillow
made of syntepon can easily withstand such treatment.
Adult pillows should be washed or cleaned two or three times a year (again depending on the
filler). Children's pillows should be refreshed more often: about once every two months.
Pillows should also be regularly ventilated to get rid of moisture. Pillowcases are better to
choose from natural fabrics - they improve ventilation. You should also use special covers with
a waterproof membrane: this way the pillow will be protected from sweat and moisture and will
last longer.
How often pillows should be changed?
It all depends on the filling, but in general, if your pillow is more than three years old, it's
definitely time to buy a new one.
Latex pillows last the longest - they are recommended to be replaced every three to four years .
Feather and down pillows should not be slept on for more than two and a half years, and
memory foam pillows last the same length of time. Pillows with synthetic fillings (polyester,
artificial down) should be renewed every two years at the most.
How can you tell if your pillow is at the end of its life?
Here are a few signs:
-The filling has rolled or clumped together;
-Stains are visible on the pillow that won't wash out;
-If you experience tension or pain in your neck or shoulders upon waking up in the morning,
-You regularly wake up with a headache;
-You constantly have to fluff the pillow (feather and down pillows), otherwise it is
uncomfortable to lie on it;
If you fold the pillow in half, it stays in this position - normally the pillow should straighten out.
Beauty pillows from wrinkles - a myth or not?
Now on the market are quite popular so-called beauty pillows - pillows of a special shape,
which prevents the formation of wrinkles during sleep. This problem is relevant for people who
sleep on the side or stomach: on ordinary pillows, the facial skin can be squeezed and stretched.
Some cosmetologists believe that this becomes the cause of swelling and creases on the skin.
Some beauty pillows (such as YourFacePillow, popular in the US) simply retrain people to sleep
on their backs: it is impossible to get comfortable in any other position. Others, like Juverest
Sleep Anti Wrinkle Pillow or Beauty Sleep, popular among Russian instabloggers, have,
according to their creators, the optimal shape for sleeping on the side: the pillow has holes cut in
the sides to prevent the skin from wrinkling.
How effective are these pillows? It's hard to say yet. In general, this idea seems logical, and the
notorious "sleep lines" (sleep lines) do exist: for example, they are mentioned in a 2002 study.
However, large-scale studies, which would not have been ordered by manufacturers, have not
yet been conducted. For example, scientists in 2012 concluded that a special-shaped pillow can
indeed prevent sleep wrinkles. True, only 15 people participated in that study.
Why do we need sleep rollers and do they make sense?
Special rollers for sleep today, some people replace pillows. Such a roller is placed under the
neck, thus preserving its curve and relieving the spine. Often the rollers are also made of
materials with memory effect or latex - so they take the contours of the body. You can place the
roller not only under the neck, but also under the lower back to relieve the load on the lower
spine.
This is a good alternative to an anatomical pillow, but it should be understood that the roller is
suitable only for those who sleep on their backs.
What is the peculiarity of pillows for pregnant women?
Pillows for pregnant women are a separate type. These are long rollers with a different shape -
horseshoes, letters C or G. The point is that such a pillow helps a woman to find the most
comfortable position for sleep and rest, reducing the load on the spine. The pillow can be placed
under the back, lumbar, legs or abdomen. Of course, you can use the usual pillows, but it is less
convenient, and you will need quite a lot of them.
When choosing should pay attention not only to the shape, but also to the material from which
the pillow is made. It is best to choose hypoallergenic lightweight materials, such as hollofiber
or polystyrene foam balls (such a pillow also perfectly takes the contours of the body).
Do children need a pillow?
It depends on the age of the child. Pillows are contraindicated for infants under a year old. For
example, the U.S. National Center for Biotechnology Information directly calls the pillow in the
crib a threat to the life of the newborn : the child, turning over, can bump his nose into it and
suffocate.
Pediatricians are also unanimous: the pillow is not needed until about three years old. The fact
is that in the first years of life the child's spine is straight, all the natural curves are only formed.
To make this process went correctly, the baby should sleep on a flat hard surface without a
pillow. Some believe that it is acceptable to put under the head of a baby over a year old very
thin pillow with a height of no more than 3 cm.
In some cases, the doctor may recommend that the child sleep on a pillow, but usually this is
due to health peculiarities or congenital problems. The pillow in this case should be selected
together with the pediatrician.
Children over three years old can already sleep on a pillow, but it should still be quite thin.
Pillows thicker than 10 cm are recommended only at middle school age. Observe your child: if
during sleep his head slips off the pillow, it is worth replacing it with a thinner one. If the child
puts his hand under his head, you can choose a thicker pillow.
The material should be chosen hypoallergenic: silk, latex or memory foam.
Is it possible to sleep without a pillow at all?
µThere is no unambiguous answer to this question. It all depends on what position you are used
to sleeping in. However, in any case, there are no serious scientific studies on how sleeping
without a pillow affects the spine.
To give up the pillow can be those who prefer to sleep on the stomach. According to the
University of Rochester Medical Center, when you sleep on your stomach, your spine is already
in a not-so-natural position. However, by removing the pillow, you can alleviate some of the
strain on your neck muscles.
In other cases, the pillow is still needed because it supports your spine: it should remain straight
during sleep with a natural curve around the neck. If you remove the pillow, your head will be
thrown back and your neck will be stretched too much, which can lead to neck pain.