Choosing the perfect pillow…
I get asked about pillows a lot, and while there’s no single solution that works for everyone, today we’ll discuss some hints and tips which might make it easier for you to choose the best pillow for you.
First up, think about which position you sleep in. Most of us have a position we’re most comfortable in, which we default to when we’re trying to get to sleep. Some of us do move around a lot, we’ll come to you in a minute…!
Front sleepers – to avoid stressing your neck, it’s probably best to sleep with no pillow at all. But if you do want a pillow, choose something very thin and/or soft.
Back sleepers – to keep your neck in a neutral position, try to find a pillow of low-medium thickness, which isn’t too firm. You need to try to avoid flexing your neck forward too much ie avoiding your chin being close to your chest.
Side sleepers – the most common sleeping position – apparently 69% of us sleep on our side. Probably the best position for your spine at night. Try to find a fairly thick pillow which is fairly firm. The pillow needs to fill the gap to the side of your neck, above your shoulder, without tipping your opposite (upper) ear up or down too much.
If you move around a lot, you’ll need to aim for something in the middle – medium thickness and medium firmness – it essentially needs to do a bit of everything!
Secondly, think about the filling in the pillow. A lot of this comes down to personal preference, but there are a few options.
First is synthetic/microfibre pillows. These are usually pretty affordable, good for those with allergies, and you can find them in a variety of thicknesses. However, they can get quite warm.
Second is feather/down pillows. These are more expensive, and may not be suitable for those with asthma or allergies. On the plus side, they are very adjustable, stay much cooler throughout the night, and will probably last longer than a microfibre pillow.
Third are the foam pillows. These are the shaped pillows, often branded as orthopaedic or neck care etc. These are made from various memory foams, and are specifically designed to support the neck. Different brands will suit sleepers in different positions, but they are unlikely to be suitable for front sleepers. Foam pillows do get quite hot at night.
It is possible to get a pillow which is a variety of these eg foam centre with down surround. Possibly the best of both worlds!
Have a think about the fabric the pillow is bound in too. Traditionally this would be cotton, which is light, breathable and absorbs body fluids like sweat and saliva. However bamboo is becoming popular, and is said to stay cooler than traditional cotton, and is naturally hypoallergenic. It is also said to be less appealing than cotton to dreaded dust mites! Try to avoid polyester coverings – they will make you overheat!
Lastly, how many pillows do you need? Well, really, one decent pillow which fulfils the criteria above, is perfect. But two smaller pillows can do the job that one larger one does, particularly if you sleep on your side. But you’re probably best finding the right pillow that supports your neck, and sticking with it!
So essentially, choose a pillow which you find comfortable, which keeps your neck in a neutral position while you’re lying in your preferred position, which doesn’t get too hot (otherwise you’ll wake up and need to move), and which is affordable.
We do have a trial Groove pillow available at the clinic, if you’d like to try it.
You can read more about Groove pillows here. Many people find it very comfortable, and it retails at £29.95, which is very good for this type of memory foam neck care pillow. If you’d like to purchase one, use the code P-FEC at checkout, and you’ll get free postage.