How to choose the right pillow
Choosing a pillow is an important aspect that affects the quality of your sleep and the health of your neck and back. When choosing a pillow, there are several important factors to consider: the position you sleep in, your weight, height, and any medical conditions you may have.
Sleeping positions
* On your side: You need a tall and dense pillow that fills the space between your head and shoulder, providing support for your cervical spine.
* On your back: A medium height and firmness pillow will do. It should support the natural curvature of the cervical spine, but not raise the head too high.
* On the stomach: For those who sleep on their stomachs, a thin and soft pillow is needed to avoid excessive neck curvature. It is possible not to use a pillow at all
Weight and height
* People who are heavier need a firmer pillow for better support, as their body can put more pressure on the surface.
* People with low weight and short stature can choose softer and lower cushions to maintain a natural anatomical posture.
Diseases and specific needs
* Neck or spine problems: Special orthopedic pillows can help keep your spine in the correct position.
* Allergies: Choose hypoallergenic materials such as latex or memory foam. They collect less dust and reduce the risk of allergic reactions.
How often should I change my pillow?
It is recommended to change the pillow every 1.5-2 years. An old pillow can cause the neck and spine to be misaligned during sleep, leading to pain and discomfort.
The danger of a dirty pillow
A pillow can accumulate sweat, skin oils, dead cells, dust mites, and bacteria. According to studies, a pillow absorbs up to 100-200 ml of liquid every night, which creates an ideal environment for the development of microorganisms. This can lead to allergies, respiratory problems, and even skin conditions.
How do I keep my pillow clean?
* Wash the pillowcase regularly (weekly) and the pillow itself (every 3-6 months, if the material allows).
* Use special protective covers that can be washed.