What is the appropriate height for an adult pillow

Everyone needs to use a pillow when they sleep at night. The pillow can protect our cervical vertebrae and prevent our cervical vertebrae from being damaged. In addition, the head is higher than the body to ensure normal blood circulation in the human body, thereby improving people's sleep quality. People's ages, heights and other conditions are different, so the height of the pillows they use is also different. So, how high is the appropriate pillow for adults?

The height of the pillow should be around 8-12 cm. Doctors will recommend using a height that is a little more than one fist, but not one and a half fists. However, the specific height depends on personal circumstances, such as the physiological curvature of the neck. People with broad shoulders and fat bodies can use higher pillows, while people with thin bodies can use lower pillows.

As the saying goes, "a pillow with a high pillow brings peace of mind." In fact, the choice of pillow should not be too high or too low. If the pillow is too high, you will keep your head down all night, which can easily cause cervical hyperextension, excessive pressure on the neck, and insufficient blood supply to the head and neck. It can also easily cause airway obstruction, leading to hypoxia and ischemia, and symptoms such as headache, dizziness, tinnitus, and insomnia.

Additional information

The right position for your pillow

The reasonable position of the head on the pillow when sleeping is very important. Generally speaking, it is best to place the head in the upper center of the pillow. This can stabilize the sleeping posture and avoid frequent changes in posture at night that may cause stiff neck, etc.; secondly, it can allow the neck to have a certain support force to maintain the normal physiological curve of the body. The normal sleeping position is to lie on your back with your head in the middle of the pillow and your neck on the edge of the pillow. The pillow will support the neck and will not cause pressure on the cervical spine.

If you use a pillow core material that is not elastic, you can flatten the middle of the pillow and raise the place where the neck rests on the pillow so that the cervical spine neither bends forward nor bends sideways, maintaining an appropriate extended position. This way, you will not have cervical pain when you wake up in the morning.

Pillow replacement time

Simple self-check criteria to determine whether you should change your pillow:

1. In the absence of other physical illnesses, you often feel numbness and soreness in your neck after getting up in the morning.

2. The pillow has lost its elasticity and needs to be patted for a while to restore some elasticity.

3. After I finally adjusted the pillow, it quickly returned to its flat state.

4. The pillow is lumpy and uneven, and the filling has a damp odor.

How often should a pillow be replaced? Many people only change their pillows every four years, but in fact, pillows should be replaced every 1 to 3 years.