Getting a pillow that works for your body shape and sleep position can seem like an impossible dream, but by following the steps below you can, at least, prevent it from becoming a nightmare.
Pillow preference is very personal; there is no one-size fits all. The best way to decide if a pillow is right for you is to try it. Mattress shops will often let you try a pillow on their mattresses, and some even have a return policy, which is the best way to ensure you have the right pillow. Before testing in a store there are a few things to think about:
· Are you a front, side or back sleeper? Front sleepers need a thinner pillow than a back sleeper. Side sleepers need a thicker pillow to provide enough neck support. If you sleep in more than one position, get the pillow that will support you wherever you lay your head. (For example, people who sleep on their backs and their sides need a pillow that combines thin and thick.)
· What type of material do you want? Many pillows are made from hypoallergenic material now. Memory Foam can give good support, but as it is hotter than other materials, you might want one with a cooling gel. Feather pillows can be great for people who dislike synthetics and like to “bunch up” their pillow.
· The amount and type of fill you have in your pillow will affect its firmness. Some pillows allow you to adjust the amount of fill, e.g. feathers, foam pieces. Store the pieces you remove to allow continued adjustment as needed.
· Pillows do lose body over time, so it’s a good idea to replace your pillows every couple of years.
· Here are some simple ways to prolong your pillow’s life: wash the pillow-cases regularly, *fluff up your pillows regularly by hand, massage the lumpy bits to break them down, put the pillow in a dryer (check manufacturer’s guidelines first), along with a clean tennis ball or clean soft toy (dryer-safe), air your pillow outside in dry weather. Washing your pillow is also a good way to prolong its life, but follow manufacturer’s guidelines carefully. *(These apply to fill that is not one solid piece).
When trying out the pillow in the store:
· Make sure you lie on a mattress that is similar in firmness to yours. If it’s a lot firmer or softer than yours the trial won’t be effective. In fact, you may come home and find the pillow that was so comfortable in the store gives you a neck ache as soon as you lie down.
· Make sure the pillow allows you to lie with your head in line with your body. It shouldn’t be pushed up (pillow is too thick or firm) or allowed to drop out of alignment with your spine in any way. It is helpful to have someone with you to look at your posture and alignment.
· Probably most important: let yourself lie there for at least 20 minutes, going into your favourite sleeping positions, and really feel what’s happening in your neck and shoulders. Ask yourself, does your head feel supported? Are your neck muscles working to support your head, or do they feel relaxed? If after 20-30 minutes you can say your neck and shoulders feel soft and relaxed and your head feels supported, buy the pillow!
For more detailed information take a look at https://www.wikihow.com/Choose-a-Pillow
Good luck pillow hunting!
R. Sian Owen PT,
Registered Physiotherapist.