Healthy sleep rules: what is the risk of choosing a bad pillow, the doctor answers

Rules of healthy sleep 

In sleep, as in wakefulness, it is necessary to observe the physiological factors of the body, its natural structure.

1. For example, our spine has curves: lordosis — forward bulge and kyphosis — bulge back to be maintained during sleep. This problem especially affects the cervical spine (lordosis). In this section, there are vessels that provide the brain with the necessary amount of blood. Normally, lordosis has amortized properties for nerves and vessels, the function of which is provided along a given bend, respectively. If its position is not preserved during sleep, then a defect of the entire functionality will occur. To maintain the correct posture, it is recommended to sleep on your back or on your side.

2. It is necessary to choose the right pillow, which will create support primarily for the cervical spine, and not for the occipital region. If you do not pay attention to this, then, sagging under the weight of its own gravity, the cervical spine will be curved. Curvature can develop into more unpleasant consequences, ranging from pain in the neck, ending with hernias and protrusions in the cervical spine. They, in turn, will disrupt the functionality of the hands, internal organs and affect the condition of the musculoskeletal system as a whole.

Against the background of an incorrect body position during sleep, the following may appear:

• pain between the shoulder blades, which is caused by problems with the thoracic region;

• pain in the spine itself;

• vertebrobasilar insufficiency (violation of the outflow of blood to the vertebral artery), caused by a violation of the muscles in the cervical spine.

The consequences of choosing the wrong pillow

The wrong choice of pillow can lead to serious consequences:

• headache;

• insomnia;

• apathy;

• irritability;

• depression;

• memory impairment;

• dizziness;

• osteochondrosis (degenerative changes in the intervertebral discs with further formation of protrusions in them);

• in a neglected state – the formation of herniated intervertebral discs.

How to choose a pillow?

In the supine position, attention should be paid to the preservation and fixation of the cervical lordosis, in order to create reliable support and prevent sagging. Consider special orthopedic cushion pillows that are functionally tuned to prevent the aforementioned problems.

Particular attention should be paid to factors such as the height and softness of the pillow. The head should lie flat, not bulge up or, conversely, not be below the body axis. In the lateral position, you also need to ensure that the cervical spine is even with respect to the spine.

For more accuracy in choosing a pillow, you can use a little trick: we take a pillow, stand straight with our shoulder to the wall, put the pillow between the wall and the head in such a way that there is no extra or excess space between you. The cervical spine should not sag on either side, the head should be flat relative to the axis of the spine.

When, if a person likes to sleep both on his back and on his side, you should choose a pillow of different heights on different sides, most often this is due to the softness or relief of the pillow. The lower side is for the back, the higher side is for sleeping on the side.

There are people who, despite the recommendations of doctors, nevertheless prefer to sleep lying on their stomach… There are also special recommendations for them. In this case, the pillow should be low and long, so that during sleep it can be placed not only under the cervical region, but also under the chest. These actions are needed to create an even axis of the spine.

I advise you to choose a pillow individually, before buying in an orthopedic salon, be sure to lie on it on different mattresses.