Stuffed Inside Your Pillow: Sleep Soundly, Lower Blood Pressure, and Cool Off!
Stuffed Inside Your Pillow: Sleep Soundly, Lower Blood Pressure, and Cool Off!
We often complain about poor sleep quality, restlessness, and not feeling refreshed in the morning. We blame it on our poor sleep habits and the foods we eat, but rarely do we pay attention to our constant sleeping companion – the pillow.
Sleeping with the wrong pillow can lead to these health issues:
1. Pillow Too High: Insufficient Brain Blood Supply and Neck Problems
The saying "high pillow, no worries" might sound good, but having a pillow that's too high forces the head into a forced flexed position, causing chronic strain and relaxation of the soft tissues at the back of the neck. This can affect the stability of the neck vertebrae. Additionally, it can increase the tortuosity of the vertebral arteries entering the cranial cavity, potentially leading to inadequate blood supply to the brain, and even exacerbate neck problems.
2. Pillow Too Low: Sore Throat and Snoring
Using a pillow that's too low or not using one at all causes the head and neck to excessively tilt backward, leading to overuse and fatigue of the muscles and ligaments in front of the vertebral bodies. Over time, this can result in chronic injuries and accelerate degenerative changes. Moreover, it can lead to symptoms such as dry mouth, sore throat, congested nasal mucosa, and snoring.
So, what's the ideal pillow height? You can calculate it using the following formula:
Pillow Height = (Shoulder Width - Head Diameter) ÷ 2
A simpler method is to use your fist as a measure: When lying on your back, the pillow should be about the same height as your fist when it's clenched vertically. If you're a side sleeper, the pillow should match your shoulder width.
It's also recommended for adult pillows to have a length between 40-60 centimeters (about 15 centimeters wider than the user's shoulder width) and a width of no less than 30 centimeters to ensure consistent neck support.
The pillow core should provide a certain level of firmness and breathability.
Sleeping Position Matters: Let the Pillow Help You Heal
To be more precise, we should call it a "neck pillow" rather than just a "head pillow." Many people, unknowingly, use their pillows to support only their heads while neglecting their necks.
Here's the correct way:
Place the pillow beneath the concave area from below your head to your neck. It's essential to fill the gap behind your neck (when lying on your back) or between your face and shoulder (when side-sleeping) adequately.
Don't place it under your shoulders or just halfway down the back of your head.
Additionally, consider adding a small pillow beneath your knees.
For individuals with specific health conditions, you can also adjust your sleeping position with the help of a pillow:
Coughing: Sleeping flat can cause mucus to accumulate and worsen coughing. You can raise your pillow slightly to help reduce coughing symptoms.
Snoring: Both overly high and low pillows can hinder proper breathing and contribute to snoring. Those prone to snoring should choose a pillow with appropriate firmness, such as buckwheat or tea leaf pillows.
Back Problems: When lying on your back, placing a small pillow under your knees can promote relaxation and comfort. When side-sleeping, flexing your hips and knees can be assisted with a pillow between your knees, ensuring overall relaxation.
Varicose Veins: Elevating your feet slightly higher than your heart while sleeping can aid blood flow back to the heart, reducing congestion in the lower limbs.
Esophageal Disorders: Individuals with acid reflux or GERD may benefit from sleeping on their backs as it can help reduce gastric acid reflux.
We often complain about poor sleep quality, restlessness, and not feeling refreshed in the morning. We blame it on our poor sleep habits and the foods we eat, but rarely do we pay attention to our constant sleeping companion – the pillow.
Sleeping with the wrong pillow can lead to these health issues:
1. Pillow Too High: Insufficient Brain Blood Supply and Neck Problems
The saying "high pillow, no worries" might sound good, but having a pillow that's too high forces the head into a forced flexed position, causing chronic strain and relaxation of the soft tissues at the back of the neck. This can affect the stability of the neck vertebrae. Additionally, it can increase the tortuosity of the vertebral arteries entering the cranial cavity, potentially leading to inadequate blood supply to the brain, and even exacerbate neck problems.
2. Pillow Too Low: Sore Throat and Snoring
Using a pillow that's too low or not using one at all causes the head and neck to excessively tilt backward, leading to overuse and fatigue of the muscles and ligaments in front of the vertebral bodies. Over time, this can result in chronic injuries and accelerate degenerative changes. Moreover, it can lead to symptoms such as dry mouth, sore throat, congested nasal mucosa, and snoring.
So, what's the ideal pillow height? You can calculate it using the following formula:
Pillow Height = (Shoulder Width - Head Diameter) ÷ 2
A simpler method is to use your fist as a measure: When lying on your back, the pillow should be about the same height as your fist when it's clenched vertically. If you're a side sleeper, the pillow should match your shoulder width.
It's also recommended for adult pillows to have a length between 40-60 centimeters (about 15 centimeters wider than the user's shoulder width) and a width of no less than 30 centimeters to ensure consistent neck support.
The pillow core should provide a certain level of firmness and breathability.
Sleeping Position Matters: Let the Pillow Help You Heal
To be more precise, we should call it a "neck pillow" rather than just a "head pillow." Many people, unknowingly, use their pillows to support only their heads while neglecting their necks.
Here's the correct way:
Place the pillow beneath the concave area from below your head to your neck. It's essential to fill the gap behind your neck (when lying on your back) or between your face and shoulder (when side-sleeping) adequately.
Don't place it under your shoulders or just halfway down the back of your head.
Additionally, consider adding a small pillow beneath your knees.
For individuals with specific health conditions, you can also adjust your sleeping position with the help of a pillow:
Coughing: Sleeping flat can cause mucus to accumulate and worsen coughing. You can raise your pillow slightly to help reduce coughing symptoms.
Snoring: Both overly high and low pillows can hinder proper breathing and contribute to snoring. Those prone to snoring should choose a pillow with appropriate firmness, such as buckwheat or tea leaf pillows.
Back Problems: When lying on your back, placing a small pillow under your knees can promote relaxation and comfort. When side-sleeping, flexing your hips and knees can be assisted with a pillow between your knees, ensuring overall relaxation.
Varicose Veins: Elevating your feet slightly higher than your heart while sleeping can aid blood flow back to the heart, reducing congestion in the lower limbs.
Esophageal Disorders: Individuals with acid reflux or GERD may benefit from sleeping on their backs as it can help reduce gastric acid reflux.
instagram