We all know how uncomfortable it is to lack sleep. Not only is it irritating but dealing with the lack of energy and concentration is a hassle, too! That’s why it’s important to know all about how you can get proper sleep, all starting with one thing a lot of us can’t sleep without: Our pillow!
Yes, the way we use pillows can affect our sleep quality. If we use it the wrong way, it can end up with neck pain in the morning. When you use pillows the right way, you can enjoy pain-free and comfortable rest! But how can you do that?
Read on as I show four tips for using a pillow effectively to bring deep sleep for you!
Four Tips For Using a Pillow Effectively to Bring Deep Sleep For You
It isn’t just about investing in the best mattresses and turning off all the lights. Your pillow is equally essential in ensuring the best quality of sleep! Here are the four practical tips to follow:
1. Make Sure You Use the Right Pillow
When it comes to getting better sleep with a pillow, the first thing to consider is investing in the right pillow suitable for you! Here are some tips and factors to consider when selecting a pillow:
I recommend that you get a soft pillow that still offers enough support for both your neck and head. But this would depend on your usual sleeping position.
The first thing to figure out is the filling you need for your pillow.
If you want a soft pillow, choose one made with down and feathers. For those who focus more on support, then buckwheat hill and foam fillings are best. To get firm and flat support, cotton and polyester are classic and the usual choices.
When you suffer from allergies, then I suggest you get a hypoallergenic pillow. Have night sweats? Then opt for something made of moisture-wicking and breathable fabric to remedy that.
After that, think about the size, which should be big enough to accommodate your head or body, depending on how you use it. Consider getting a huge body pillow if you are pregnant for better comfort!
2. Consider Your Sleeping Position
We each have different sleeping positions. With varying positions of sleeping comes different ways of using your pillow for comfort and support! Follow these tips for better posture when sleeping:
If you sleep on your back, then most of the weight is distributed across your shoulders. That means the pillow must line up the head with the spine.
You may want to get a thin and low-loft pillow, which elevates your head only high enough to align with your spine. If you suffer from lower back pain, opt to have a knee or leg pillow.
Opt for a thicker pillow as there is more space you need to fill between your head and mattress. Also, a firmer pillow is suggested to avoid it from becoming thin and causing neck strains.
As much as possible, do NOT sleep on your stomach as it makes it difficult to maintain a proper spinal position. It results in restless sleep and pain in the end.
However, if you can’t stop, then use a thin and low-loft pillow. Or better yet, don’t use a pillow for your head. Usually, stomach sleepers have lower back pain from lack of support. To remedy that, tuck a pillow under your stomach.
3. Should You Sleep With or Without a Pillow?
There has been a debate on whether you’re better off sleeping without a pillow or with multiple ones. What’s the real answer?
Some people don’t prefer sleeping with a pillow for several reasons. For starters, it benefits the neck and back. Without using pillows, you can rest in natural positions and avoid the neck strain. Furthermore, if you are a side or stomach sleeper, you have fewer wrinkles and grease accumulation when the pillow touches your face!
However, some people prefer multiple pillows, with the secondary support being able to lessen the hip and back pain when they wake up. It also helps pregnant women with any discomfort felt when sleeping.
In the end, it’s entirely up to you and your preference! Some people want no pillows; others want a lot. For me, I prefer one or two pillows, and that’s more than enough. Experiment to find out what works best for your sleep.
4. Bonus Tips on Getting Better Sleep
Besides these tips, here are other pieces of advice you can follow to get better sleep:
- Make sure that you also have a quality mattress and bedsheets, which are supportive and warm enough to keep you at optimal comfort and temperature.
- Avoid any stressors before sleeping by turning off all gadgets and making your room entirely for rest only. Turn up the calm music or white noise, switch off all the lights, and make your bedroom a haven.
- Try taking melatonin supplements if you have trouble falling or staying asleep, which is a non-addictive supplement and hormone that encourages quality rest. A healthy diet and exercise will help with your sleep as well!
- If you are still having trouble sleeping, then it’s best to seek professional help to see if you have any underlying sleep disorders that need to be treated.
Wrapping It Up
When you use your pillow correctly and invest in the ideal one based on your sleeping position, then you can enjoy a restful night! While there are a lot of factors that contribute to improved rest, starting off with your pillow will help a lot.
I hope that these four tips for using a pillow effectively to bring deep sleep for you helped you out! So what are you waiting for? Try out any of these tips today and see what works well for you!
For those who have questions or want to share their tips and experiences on sleeping with a pillow properly, comment below. Your input will be much appreciated!