While we generally pay particular attention to the choice of our bed, that of our pillow is often made in haste. Yet, the quality of our sleep depends just as much on this small element of bedding as on our mattresses and box springs! Poorly chosen or replaced too infrequently, our pillow can cause back and neck pain, cause allergies and numbness and even encourage snoring. In order to better navigate among the multiple models on the market, here is a short guide to the elements to take into consideration for choose your pillow wisely and sleep better !
If you sleep on your back
In order to sufficiently support your neck without raising it too much, a medium thickness pillow will be ideal. The important thing is above all to allow your head to be well positioned so as not to put unnecessary weight on your upper back and spine. Down pillows, those made of synthetic materials (polyester) or those with “shape memory” (polyurethane) will be recommended to provide you with the right support. You can also relieve pressure on your lumbar (lower back) by positioning a second pillow under your knees.
If you sleep on your side
People sleeping in a side position should favor firm pillows, of medium to high thickness. These will better adapt to the shape of the neck and provide the head with the height and support needed to maintain proper spinal alignment. The best pillows for this position will be those made of down, those with memory foam or those made of medium to high density synthetic material. Little extra: placing a soft pillow between your knees will optimize the feeling of comfort by helping with hip alignment.
If you sleep on your stomach
When you sleep on your stomach, the best ally for good sleep will be a soft pillow made of synthetic material and as thin as possible, or even no pillow at all! This position promotes great tension in the lower back, you may enjoy placing another pillow under your hips to relieve your back.
Other criteria to take into account
- For better comfort, your various sleep problems and your state of health should be taken into account when choosing the thickness and material of your pillow. So, those of you who are prone to back and neck pain will favor orthopedic pillows, specially designed to support the neck and ensure proper alignment of the spine. People with allergies or asthma should pay attention to the composition of their pillow by avoiding down ones and choosing hypoallergenic pillows. Pregnant women, heavy snorers and people with sleep apnea will also be able to find pillows specifically designed to relieve them.
- Your size will also be a criterion to take into account, the different sizes of pillows offered (small, medium, large) having been designed to adapt to the curve of everyone’s neck.
- Quality: an average priced pillow will often be of good quality and will have a sufficient lifespan.
What you must remember
To choose the right pillow, the most important criterion will be the position in which you are used to sleeping.. Your sleep and health problems will have to refine your choice of the material and thickness of your pillow. Finally, your size and the quality of the pillow will need to be taken into consideration. And above all, to benefit from the best possible sleeping comfort, do not forget to change your pillow every 1.5 to 2 years to continue to benefit from good support and avoid allergies!