We spend a third of his life in bed. It is considerable, not to mention that many of us will be, one day or another, bothered by insomnia, it being due to anxiety, pain or chronic or transient respiratory difficulties like a cough. The pillow can become a valuable asset to promote better sleep. Here’s how well choose his pillow and four good reasons to do so.
The main element
What is the most important element to consider when the time comes to choose a pillow: the price, the material or dimensions? None of these three choices of answers. The first rule is to make sure that your pillow gives you a maximum of comfort. The principle is simple enough, I agree, but much more useful than the mercantile items or so-called absolute ergonomic advantages. Down, latex, natural or synthetic, no scientific study has demonstrated the universal superiority of material over another in terms of comfort and quality of support. So sit down with the pillow and trust to you, which like your shoulders, your back, your neck and your head. Why? Because your body has an almost infinite amount of nerve endings that act as small tension muscle, ligament and positioning detectors. Your brain receives thousands of on-board information, every second, and it interprets them to tell you if the pillow is adequate or not. Note that it takes a few minutes to joints so that they adapt to the pillow, especially during a test store like ePillowCases.
Reason 1: support the neck
A good sleeping position makes them sleep better. Your pillow should first keep the joints of the neck in a neutral position. Too much flexion or extension increases the stress on the muscles, ligaments and vertebrae. The pillow should support the head and neck, but also, in some people, a part of the shoulders and the top of the back. To achieve this, it is possible to better marry forms of neck by sliding under the bottom of the pillowcase a little roll manufactured using a towel (or other material). It is important to note that if your spine is stiff or vaulted, the height of the pillow becomes a very important element.
Reason 2: relieve the lower back
Prone and standing posture should have several points in common in postural alignment. Pain joint at night, especially on the back and hips, are sometimes caused by a misalignment of the legs and thighs, making sure your knees are in contact for several hours. Imagine if you spent a whole day, standing, in a position where your knees touch the other? It would be obvious that muscle tension arose quickly. Yet, this is what can happen when you are lying down. However, the situation can be corrected by placing a pillow between the knees: a particularly helpful advice for pregnant women whose posture changes from week to week, and also for people whose joint mobility is reduced by arthritis and inflammatory disease.
Reason 3: counter insomnia by comfort
Insomnia characterized by difficulty falling asleep or staying asleep.There are often many causes: circumstantial, hormonal, physical, psychological, etc. Discomfort and joint pain are often part. Also, influence pain insomnia is bidirectional, meaning that one can act negatively on the other and so that the situation becomes chronic.Several studies have actually shown that people whose sleep is disturbed are more at risk of pain, a little as if their system is weakening, and in turn, these same people find it difficult to sleep well because they are struggling to position themselves correctly because of the pain. Proper pillow use becomes then an element to consider, which does nothing to implement a more comprehensive intervention, as to re-evaluate your sleep routine (e.g.: what you do before you go to bed).
Reason 4: breathe
The joints of the neck are to consider when it comes time to think about his sleeping position. Of course, because only there are many muscles, vertebrae, ligaments and other structures involved in the movement, but increasingly, the neck area houses a part of the Airways. People who have trouble breathing so enjoy a better positioning in bed, as people with emphysema and pregnant women (Yes, again!), especially during the last quarters of pregnancy. One or more pillows used to elevate the upper body and keep the lungs, the skeleton and musculature in a proper position.
Two mini tests on the neck and the use of the pillow
How to determine the height of your pillow?
- Get down directly on the floor, on the back.
- Place one or more books under your head until you’re comfortable.
- Your neck should not be overly arched and your eyes should move naturally towards the ceiling (and not the wall behind you).
- Readjust the number of books, if necessary, depending on the point 3.
- The height of the books match the height of your pillow.
How to quickly check the mobility of your neck?
If you answer no to any of these questions, pay attention to your sleep position and the adequate use of the pillow.
- Are you able to watch the stars or a ceiling for a few minutes, without pain or tension?
- Are you comfortable when you put your backs to the wall, without bending your knees?
- In the position described in point 2, are you able to keep your head, neck and shoulders relaxed?
- Are you comfortable when you are lying on the ground, by not putting anything under the head or knees?
- When you open your mouth, can you put three fingers in my teeth, in the sense of width?
Continuing on the theme of the pillow, click here to listen to Denis Fortier interview given to show the Scouts, to the first Radio-Canada HERE.
Denis Fortier’s physical therapist and the author of the advice of a physio, published with most Editions. You’ll find plenty of tips, more than 50 therapeutic exercise, of the simple ways to reduce your pain as well as 10 self-assessments that will allow you to measure including your mobility, your strength and your flexibility. Do not hesitate to visit our Facebook page and Twitter account.