How Should You Lay On A Pillow?

November 14, 2023

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A common question often asked is: How should you lay on a pillow? To answer it briefly, you should lie on a pillow in a way that keeps your neck and spine aligned. For side sleepers, this typically means using a higher pillow. Back sleepers often need a moderately thick pillow. Stomach sleepers often do best with a very thin pillow or none at all. But don’t just choose based on these general recommendations. Find a pillow and position that helps you sleep comfortably without any discomfort or pain.

The Importance of Correct Pillow Usage

Getting a sufficient amount of restful sleep is crucial to our health, and the way we use our pillows can significantly impact the quality of our sleep. Pillows are not merely designed to provide comfort but also to offer necessary support to our neck and shoulders, helping to prevent common forms of body discomfort such as back and neck pains.

However, the way a person should lie on a pillow often depends on their preferred sleeping position. In the following sections, we will discuss the best ways to lay on a pillow for different types of sleepers.

Back Sleepers

If you are a back sleeper, consider a medium-thick pillow – too flat and your head will tilt backward, too high and it’ll arch forward. The goal is to maintain your neck’s natural curve. Some pillows are specifically designed for back sleepers, with shaping to prop your neck higher than your head.

Side Sleepers

For side sleepers, a thicker, firmer pillow is typically the best option. This is because sleeping on your side creates a greater distance between your mattress and head than sleeping on your back or stomach. A thick pillow keeps your head from bending towards your shoulder, aligning your spine and providing ample support for your neck and shoulders.

Stomach Sleepers

Sleeping on your stomach often requires a thin pillow, or at times, no pillow at all. Using a thick pillow when sleeping on your stomach can lead to misalignment of the neck, causing discomfort and potentially inducing neck and back pains. Using a thin pillow or none will keep your neck position flat and avoid craning.

Additionally, stomach sleepers might benefit from a thin pillow under their stomachs to prevent lower back pain.

Mixed Sleepers

For individuals who alternate between two or even all three positions in a sleeping cycle, adjustable pillows could provide the flexibility needed. These pillows allow you to add or remove filling to provide the optimal loft and firmness that you need for your various sleeping positions.

Guidelines for Pillow Maintenance

Keeping your pillow clean is vital, not only for hygiene but also for your health. Pillow covers should be washed frequently to remove oils, sweat, and bacteria. The pillow itself should be replaced every 18 months or when it no longer provides the support you need.

Pillow Placement

Pillow placement is another crucial aspect. Your pillow should be placed underneath your head and neck, not your shoulders. This placement provides optimum support and alignment for your upper body.

Choosing the Right Pillow for You

When it comes to choosing the right pillow, it’s not just about the position you sleep in. It’s also essential to consider the pillow’s material, its firmness, and your personal comfort preferences.

Materials

Pillow materials can range from memory foam and latex to down feathers and polyester fiberfill. Memory foam and latex pillows can provide firm and consistent support, beneficial for neck and shoulder pains. Down pillows are softer and lighter, providing less support but more comfort and breathability.

Firmness

The firmness of your pillow will significantly depend on your comfort preference. Some people prefer firm pillows for better support, while others may opt for softer pillows for greater comfort.

Finishing Thoughts

Knowing how to lie on a pillow properly contributes significantly to a good night’s sleep. Always remember to consider your sleeping position and choose a pillow that complements it. A correct pillow and lying position can mitigate unwanted aches, pains and offer you a more serene and restful slumber. Don’t underestimate the significance of a comfortable pillow – sleep is not just about quantity, but also about quality.