Pillows have become an essential item in most people’s bedrooms and will only be changed once they have lost their colour and shape. Pillows make up one-third of the time we spend lying down, yet very few realise that they perform a vital function by keeping our spinal column straight. Those who experience stiffness in their neck even after waking up should blame their pillows and not their sleeping position.A pillow is more than a cushion for when one is lying down. It is an important orthopaedic device designed to help fill the gap between the skull and the mattress. For most people who prefer sleeping sideways, the gap is both real and significant. Without a properly sized and cushioned pillow, the body stays in a rather poor position that could translate to chronic pain.The lowdown on quality sleepAll types of pillow filling materials have different effects on health over time. People generally prefer soft pillows like those made of feathers; however, they may not be that helpful for people prone to developing neck issues. In a study published in Manual Therapy, researchers looked into the impact of various filling materials on patients who sleep sideways. Rubber and latex pillows won hands-down in terms of improving their cervical symptoms.It was noted that the pillows stuffed with feathers were more likely to cause problems with neck health. This explanation can be quite simple because when using such soft stuffing materials like feathers and even polyester, the pillow sags at night since the person’s head squeezes them. On the other hand, rubber and latex are very elastic materials that yield just the right amount for the person’s head to align perfectly with the spine.
Pillow height is also crucial for maintaining a neutral spine, preventing discomfort and pressure. Choose wisely for restorative sleep.
Emerging studies disprove another popular misconception about pillows, so-called “contours.” Many users go for foam pillows with wavy depressions since they believe that this special design will offer the maximum level of comfort and support. However, according to a study conducted by Manual Therapy, the internal structure of a pillow plays a bigger role than its external appearance. As the study demonstrates, an ordinary rubber pillow can outrank an advanced contoured foam pillow due to its supportive nature.Pillow height does make a differenceWhile material plays its role in achieving a good result, another factor plays a crucial part—height. An overly elevated position of the head might cause a range of problems for an individual, from discomfort to increased pressure and lordosis. According to a study which explores the Effect of pillow height on the biomechanics of the head-neck complex, even small elevations might affect cranio-cervical pressure.The study found that as pillow height increases, the pressure under the head and neck rises accordingly. This is a delicate balancing act. If the pillow is too low, your head tilts toward the mattress; if it is too high, it tilts toward the ceiling. Both scenarios pull on the delicate ligaments and nerves of the neck. The study suggests that the goal should be a neutral spine where the head feels almost weightless.When it comes to increasing the longevity of your pillow, taking care of it makes all the difference. Should your pillow be made up of fibres like polyester, make sure that you give your pillow some fluffing from time to time to avoid splaying it in the very place where your head rests all night long. Side-sleepers tend to put pressure on only one part, making that part age faster than others.Ultimately, selecting a good pillow shouldn’t be based on that initial feeling of hugging a cloud. While it may feel like a marshmallow when purchased from the store, a pillow could be a pancake by the middle of the night. Go for something sturdy like latex and consider the height-to-width proportion of the pillow with your own shoulders. With this selection, one can actually improve their sleep experience. It is important that your pillow helps in recovery rather than creating tension.
