We pay a lot of attention to the material, size, and softness of a pillow when buying one, but how many of us consider our sleeping position? Did you know that your sleeping position is the key factor to consider when choosing a pillow for healthy body alignment and a good night's sleep?
This article will briefly guide you on how to choose the right pillow according to your sleeping position.
Roughly 70% of us sleep on the side, and a firm or extra-firm pillow is the best to support this sleeping position. It helps maintain a proper alignment of the neck and head at the most comfortable height, about 10 centimeters (4 inches) from the bed mattress. A traditional or contoured pillow in memory foam or latex can support this angle without flattening quickly over time, as with a polyester or down pillow.
The best pillow for this type of sleeping position should support or cradle your head without losing the natural curves of the neck. Try medium-loft (loft is the pillow's height as it lies flat on the bed), medium-firm pillows filled with memory foam, latex foam, or a down alternative.
If you snore when sleeping or have sleep apnea; sleeping on your back can increase the discomfort. In such cases, it's best to elevate the top half of your body with one or a few firm or wedge pillows.
If you sleep in this position, that means your face is very close to the mattress. The best pillow to complement this angle of neck, head, and body alignment is a thin or soft scrunchable pillow.
Use pillows filled with a down alternative, polyester, or thin foam. They can easily maintain your neck's curve when sleeping on your stomach. Stomach sleepers should never use a firm or high-loft pillow as it can easily lead to a sore neck in the morning.
These are sleepers who change positions while sleeping. The best pillow for combination sleepers is a pillow with both soft and firm sections or ones that are lower in the center (supporting the back sleeping position) and higher on the sides (supporting the side sleeping position). Opting for a pillow with a mix of different fillers or a buckwheat hull pillow can be ideal for this sleeping position.
Sometimes different circumstances or health conditions may want you to sleep inclined on bed headboards or while sitting. Mostly this is practiced due to medical conditions like apnea, asthma, or you have considerable neck pain.
Horseshoe shaped pillows can help avoid unnecessary neck strains when sleeping in an upright position. These small pillows support the neck alignment, so the head doesn't fall too low to one side of the shoulder.
Upright sleepers should also avoid using pillows that are too large or neck pillows as they can push your head too forward and not keep them aligned over the shoulders.
Fortunately, nowadays, most pillow manufacturing companies specify their range of pillows suitable for different types of sleepers. Even orthopedic and medical pillows are customised to suit different sleeping positions. You can find them labelled or ask for pillow suggestions by describing your sleeping positions and what you expect.