A good night’s sleep is essential to your health and well-being. It helps you relax, maintain energy levels and strengthen your immune system. But did you know that your sleep quality is also affected by your pillow?
A good ergonomic pillow aims to support the natural alignment of your neck and spine during sleep. This can help prevent neck pain, back pain and other wake-up calls. However, the right choice depends on your sleeping position, personal preferences and any physical problems. We like to list some general guidelines and tips to help you if you are looking.
What is a good ergonomic pillow?
A good ergonomic pillow allows your head and neck to rest ergonomically in any sleeping position. Because you often know whether you’re a back sleeper, side sleeper or stomach sleeper, right? At least, you think you always sleep like that! After all, you move up to 40 times (!) a night, so your sleeping position changes from time to time. And often you don’t even realize it because you are in dreamland.
What sleeping position do you have?
The sleep position you adopt to fall asleep:
- Back sleepers generally look for a slightly thinner pillow than side sleepers.
- Side sleepers need a slightly thicker pillow to fill the space between their shoulder and head. This helps to support the natural curvature of the neck.
- Belly sleepers often need a very thin pillow or even no pillow at all.
Which pillow should I choose?
The best way to find the right pillow for your head and neck is to try out different pillows. Go to a bed store and ask for advice from a salesperson. Often sleep stores have a wide range of pillows in the store for testing. Don’t just crawl on a bed there, but preferably lie on a mattress of similar firmness to your home.
If you experience discomfort during sleep, such as constant neck pain, persistent back pain or sleep apnea, it is important to seek advice from your treating physician or a physical therapist. They can help you find a pillow specific to your needs.
Are you going out with your partner or a friend? Then let them take a look? When properly chosen, the cervical or neck portion of your spine, relative to your lower back, comes into a straight line when you lie on your side. In the supine position, your chin should best not be too high or too low in relation to your chest. Lying down properly, you feel the relaxation in your neck and shoulders.
A handy checklist in 7 points:
- Material: What do you want to sleep on? What feels comfortable to you? Do you like memory foam, natural latex, feathers and down or do you prefer fiber or balls?
- Height: The height of the pillow should fit your sleeping position. For back sleepers, a thinner pillow is often appropriate, while side sleepers usually need a slightly thicker pillow to fill the space between their shoulder and head. In absolute terms, the height of a pillow is a sum of 2 things: the firmness of mattress and base and the shoulder width of the sleeper.
- Shape: Ergonomic pillows come in different shapes, such as orthopedic pillows, contour pillows and pillows with built-in neck support. These designs are designed to support the natural curvature of your neck.
- Firmness: Pillow hardness is a personal preference. Some people prefer a firm pillow for extra support, while others prefer softer pillows. So try what works best for you.
- Breathability: Choose a pillow with breathable materials to prevent excessive heat and possible perspiration while sleeping.
- Allergy-friendly: If you are prone to allergies, consider hypoallergenic pillows to avoid allergic reactions.
- Maintenance: Check that the cushion is easy to maintain. Some pillows can be machine washed, while others can only be dry cleaned.
Additional usage tips for an ergonomic pillow
- Replace your pillow every two to three years. Over time, the pillow may lose its shape and provide less support.
- Wash your pillow regularly (if you can). This helps to remove bacteria and allergens. Is washing not possible? Then ventilate very often!
- Use a pillow protector. This helps to extend the life of the pillow.
With a well-chosen ergonomic pillow, you can enjoy a better night’s sleep and better health.
