The correct posture for sleeping with a pillow

Pillows are products we use when we sleep. Many people pay attention to many issues when choosing a pillow. Because for some friends with bad cervical vertebrae, pillows are very important. Because if the pillow is not good, it can easily aggravate cervical problems. So, do you know the correct posture for sleeping with a pillow? Many people actually don’t know. Today we will take a look at the correct posture.

To be precise, the pillow is used to protect the cervical spine, which is composed of 7 vertebrae and has a small forward bend in the neck.

If you don't put a pillow under your neck when you sleep, you will force the small distortion to be straightened; if you put a pillow under the back of your head, the curvature will become too large.

In general, the function of a pillow is to allow our cervical spine to maintain the same amplitude as usual when we sleep. To achieve this goal, the first thing is to put the pillow in the right place - under your neck.

The second thing is to choose a pillow of appropriate height.

Choose a pillow of appropriate height according to your sleeping habits

How many necks have been hurt by being complacent? If the pillow is too high, it will cause excessive distortion of the cervical spine. The effect is just like when we usually bend our heads to play with mobile phones. Do you feel sore neck after bending your head to play with mobile phones for a long time? A pillow that is too high will also cause this because the neck muscles are not relaxed at all.

The pillow is too low.

If the pillow is too low, it will cause the same problem as not using any pillow as mentioned above, which is that the natural curvature of the cervical spine will be reduced.

The consequence of this is that the head position is too low, which can easily cause congestion in the head and swelling in the face;

The second is that the respiratory system is affected, leading to problems such as snoring and drooling;

The third is if you lie on your side. The head tends to tilt to one side, causing a stiff neck.

What kind of pillow to choose depends on your usual sleeping habits.

If you are more accustomed to sleeping on your back, the height of the pillow should be kept at the height of your fist, which is usually 5-7 mm. The standard is that your eyes can look straight upwards when you lie flat. At the same time, it is best to choose a pillow that is thin in the middle and high on the sides.

If you are more accustomed to sleeping on your side, the height of the pillow should be the width of one of your shoulders. Make sure the pillow can fill the gap between the side of the face and the shoulder, and keep the head and neck in the central axis when lying on the side.

If you are used to sleeping on your stomach (although it is strongly not recommended), then the pillow you choose should be as low as possible. At this time, the breathability of the pillow is more important.

In addition to the height, the material of the pillow should be moderately soft and slightly elastic. If it is too hard, it will be uncomfortable, and if it is too soft, it will be difficult to maintain a normal height.