Choosing the Right Pillow For You

Is your pillow affecting your quality of sleep? - Finding the perfect pillow for your body can be the key to ensuring a good night’s rest. Here we’ve taken some of the guesswork out of this all-important task to make  choosing the right pillow a whole lot easier.

We all know that the quality of our sleep plays an integral role in maintaining our overall health and wellbeing. With benefits such as improved mental health, reduction in stress levels and  stronger immune systems, it makes sense to ensure we’re doing everything we can to make the most of our time at rest. A factor easily overlooked when analysing sleep habits is the humble pillow. With so many different varieties on the market, making the right choice for both comfort and quality of sleep can be tricky.

What is the True Purpose of a Pillow?

Pillows serve to keep the upper body in alignment with the rest of the spine during sleep, relieving and counterbalancing any pressure points in the body. A well-suited pillow provides lasting support for both your head and neck while maintaining a neutral position. Ideally, it will adjust to fit your  individual shape, size, and sleeping position.

How do I Know if My Pillow is Right for Me?

Do you slip into bed each night, knowing the fit of your pillow will be just right without constant reshaping and adjustments? Do you wake refreshed and free from unexpected stiffness and discomfort? If the answer is yes, it’s likely (and lucky) that you have a perfectly suited pillow.

If, on the other hand, you find yourself waking in the morning with a sore neck or body, constantly suffering a restless sleep or regularly getting headaches, you may need to look more closely at the type and fit of your pillow. After all, not all pillows are created equal.

Here are some things to consider when choosing the pillow that is perfect for you:

• Your sleeping style – are you a back, side, or tummy sleeper.

• Your pillow height - or loft - to guarantee a neutral spine.

• Your ideal pillow shape to best suit your frame.

• Your Sleeping Style

Your sleeping style is possibly the most important factor when choosing the right pillow. This will determine the required pillow support level, known as loft or height, to adequately support your head and align your neck with your spine. There are three widely acknowledged sleeping styles:

• Back Sleeper

• Side Sleeper and,

• Tummy Sleeper.

Many people gravitate towards just one, but some people may find they switch between all three. Choose the one that is most dominant for you and tailor your pillow to that.

Back Sleepers

When lying on your back, your pillow should support the natural curvature of the cervical spine (neck), with adequate support under the head, neck, and shoulders. Back sleepers may benefit from a thinner pillow (so that the neck isn’t thrown too far forward), with extra loft in the bottom to help cradle your neck. Memory foam is a good option as it moulds to the shape of your head and neck, offering all-over support.

Tip: For back sleepers, placing a pillow beneath the knees further alleviates pressure on your lower back.

Side Sleepers

When lying on your side, your pillow should support both the head and neck to ensure the spine maintains a straight and natural horizontal line. Weight should be evenly distributed to avoid any unnatural bending or pressure. Side sleepers may benefit from a firmer pillow with an extra wide gusset. The gusset is the side panel on a pillow creating increased thickness without bulging. A gusseted pillow helps to bridge the area between your ear and shoulder.

Tip: For side sleepers, placing a pillow between the knees will assist with maintaining hip and back alignment while sleeping. Some people may prefer to also place a small pillow under their waist for additional support.

Tummy Sleepers

If you prefer to sleep on your stomach, your pillow should be relatively flat, or your head should rest directly on the mattress to avoid too much neck rotation.

Tip: As sleeping on your stomach puts a lot of stress on the lower back, it can be helpful to place another relatively flat pillow under the pelvis to help keep the spine in a more neutral position.

Choosing the Correct Pillow Height

The ideal loft or height of a pillow is determined by two things - your sleeping position and your body size. For example, side sleepers with wide shoulders may be more comfortable with a higher pillow while those with narrow shoulders may prefer a thinner pillow. Based on your body’s measurements and your personal preference, your pillow should maintain an approximate height of 10cm, properly supporting both your head and neck (and shoulders for back sleepers). It’s always important to maintain the natural curve of the neck when in a resting position.

If the height of the pillow is too high when sleeping on the side or the back, the neck will be bent abnormally forward or to the side, causing muscle strain on the back of the neck and shoulders. This type of position may also cause narrowing of the air pipe, resulting in obstructed breathing, and sometimes snoring, which can hinder sleep. Similarly, if the height of the pillow is too low, the neck muscles can also be strained. The aim is to keep the neck in line with the back whether you are lying on your back or side, with no space  between your neck and pillow. In other words, we are aiming for a neutral position rather than bending the  neck at an acute angle.

Five Tips for the Perfect Pillow…

1. Look for a pillow that is hypoallergenic. It’s both scary and surprising what can accumulate in your pillow over time, including skin cells, dust mites,  fungus, and mould. Memory foam pillows are hypoallergenic making them a great choice for sufferers of  asthma and allergies.

2. Choose a pillow that is appropriate for your body size. If you have a smaller frame, you may not need a pillow that is as firm as someone with a larger frame or with broader shoulders.

3. Consider a pillow that is adjustable. This is a great way to choose what pillow height is the most comfortable for you. An adjustable pillow allows you to easily add or remove filling to suit your individual needs.

4. Keep track of how old your pillow is. The average pillow should be replaced every 18 months to make sure you are getting the proper neck support.

5. Invest in a well-made pillow that will last. Don’t compromise on quality when it comes to your sleep needs. A good night’s sleep on a regular basis is closely linked to improved health and happiness.

Your osteopath will be  able to recommend the best fit for your sleeping style and your individual needs. For more information on how our experienced osteopaths can help you achieve a sound night’s sleep, call the friendly Motion Osteopathy team on 07 4051 4909.