The main secrets of choosing a pillow for a healthy sleep

*Overview of the best according to the editors of Healthy Food Near Me. About selection criteria. This material is subjective, is not an advertisement and does not serve as a guide to the purchase. Before buying, you need to consult with a specialist.

Increased fatigue, neck pain, muscle tension, and even migraines can be associated with poor quality or old pillows. Today we will tell you what you need to pay attention to when choosing this product so that you sleep soundly and feel good.

Signs that you need a new pillow

Properly selected model maintains the desired position of the body and promotes healthy sleep. If the neck and shoulders of the sleeper do not receive sufficient support, they begin to hurt, and the back begins to whine. If the person’s head is at a large angle in relation to the mattress, this can lead to pain in the upper arms. An overly rigid product, in turn, can impair blood flow in the neck, and cause severe headaches. Therefore, it is absolutely impossible to sleep on an incorrectly selected or old, failing pillow.

How often should you change your pillow

As a general rule, pillows should be replaced after 18 to 24 months of use. Models with memory effect last about three years, and products with ecofiber filler – about 5 years. At the same time, better and more expensive pillows will last you longer than budget goods of unknown production.

When to Buy a New Pillow

It’s time for you to buy a new model if:

1. You try to put your hand under your head or a pillow while you sleep. This may indicate that the product is too low.

2. Pillow (without pillowcase) smells bad, has sweat stains, is torn. Such pillows are an ideal environment for mold, dust mites and other dangerous microorganisms.

3. You folded the pillow in half and it didn’t return to its original shape. In the case of synthetic products, you can use another test method – put an object on it (for example, sneakers). If the pillow has not regained its shape after you removed the item, it is time to replace it.

4. You experience discomfort during sleep, your neck and shoulders ache, and you suffer from insomnia or headaches.

Criteria for choosing a pillow for sleeping

Shape and size

The sizes of pillows are not regulated in any way in the Russian Federation. Therefore, on the market you can find a variety of dimensions and shapes of these products. The most common models are 70 × 70, 50 × 70 and 40 × 60 cm. The dimensions of the product are selected from personal preferences, but it is advisable to buy goods from well-known and trusted brands.

It is important that the manufacturer correctly indicates the dimensions of the pillow on the label – even a deviation of one or two centimeters is not allowed. Otherwise, the product will hang out in the pillowcase or, conversely, will not fit into it.

According to a study by Roskachestvoconducted in 2018, manufacturers such as ECOTEX, Comfort Line, Podushkino, IKEA, ALViTek and Piero reported incorrect pillow sizes. At the same time, some of these brands produced products with low levels of hygroscopicity (the ability to absorb and remove moisture), which is why the products were considered unsafe for consumers.

When buying, also consider the shape of the pillow:

1. Standard products (square or rectangular) are suitable for most people. They are easy to match with a pillowcase, and they have an affordable price.

2. Orthopedic models are several times more expensive. They have an unusual shape (in the form of a roller or wave), which, according to the manufacturers, helps to maintain the correct physiological position of the body and is useful for people suffering from problems with the cervical spine. One of the most popular are memory foam pillows. They adapt to the shape of the sleeper’s body, creating the perfect sleeping position. When a person changes the position of the body and head, the product “changes posture” with him.

Rigidity and height

The stiffness and height of the pillow should be chosen depending on the posture that you most often take during sleep:

1. Those who like to sleep on their side will be more comfortable on a high and rigid model that will provide good neck support;

2. People sleeping on their backs should choose products with a medium degree of rigidity and height. Models with an additional recess for the head or products with shape memory are also suitable. You can use an additional pillow under the knees to reduce pressure on the lower spine;

3. Lovers of sleeping on their stomachs are recommended to use the thinnest and softest model. But remember that this position negatively affects the lower back and posture. As an alternative, try sleeping on your side with a pillow hugging you to help create the familiar feeling of something being pressed against your stomach.

cover

Choose a cover made of breathable natural materials, dense enough to prevent the filling from getting out. Cotton fabrics are well suited for these purposes. If the cover does not “breathe” well, the head will be hot and uncomfortable, and the pillow itself will be damp in the morning. It is also important that the cover is made of hypoallergenic materials.

Pillows with natural fillings

Feather pillows

Most items are stuffed with down and feathers. The more fluff in the pillow, the softer it is. Those who like to sleep on hard should choose products in which the percentage of feather is higher than down.

In production, duck and goose plumage is most often used. You can also find chicken down on sale, but it is not recommended to buy pillows with such a filler. This is the lowest quality, impractical and cheapest option.

Experts recommend choosing pillows with swan down. They have the highest rates of hygroscopicity and breathability.

wool pillows

Sheep or camel wool is often used as a filler. This material, like down and feathers, has high breathability. Woolen pillows help regulate the temperature during sleep and wick moisture away. You can sleep on them at any time of the year. Moreover, wool has a beneficial effect on the health of the sleeper – such pillows are often used by patients with diseases of the joints and muscles.

Pillows with silk filling

These products conduct air well and provide optimal thermoregulation of the body. They are durable and wear resistant.

Pillows made from buckwheat husks or rice shells

Such products support the head and neck of a person in the correct position. They have a massage and orthopedic effect, so they are often used by people suffering from headaches and pain in the neck.

bamboo pillows

Bamboo fiber is considered one of the best fillers. It does not cause allergies, and has an antimicrobial effect, and has a good effect on the skin. But, unfortunately, real bamboo fiber (bamboo flax), to which all these properties are attributed, is rarely found on sale, and unscrupulous manufacturers indicate a deliberately false composition. Thus, pillows made from 100% bamboo turn out to be pillows made from polyester fibers or bamboo viscose, in the production of which chemicals are used.

Pillows with synthetic fillings

Synthetic fillers have become a real “breakthrough” in the production of pillows. The fact is that these materials have a low cost and do not require special care. They are durable, keep their shape well, dangerous microorganisms do not start in them, and they do not cause allergies.

For stuffing pillows, materials such as:

1. Comfortel is a lightweight and flexible material. It conducts heat well and lets air through. Comfortel is completely unpretentious in care, it can be washed in a typewriter, and after washing it dries quickly. At the same time, the shelf life of products with this filler is about three years.

2. Holofiber – has all the advantages of synthetic fillers, but for some people it may be too hard.

3. Ecofiber – regulates the temperature during sleep, does not electrify, keeps its shape well. However, it is one of the most expensive synthetic fillers.

4. Memory foam – adapts to the shape of the head and neck of the sleeper. It reacts to body heat and weight, distributing the load over the entire surface. It is often chosen by people to relieve migraines and neck pain. Foam retains heat very well, and sometimes this leads to discomfort and sweating. In addition, shape memory pillows, especially new ones, may have a specific chemical smell.

5. Sintepon is one of the cheapest, but short-lived fillers. Some synthetic winterizer products become unusable after a year of operation.

Pillows for pregnant women

Expectant mothers often experience problems with the gastrointestinal tract, they have pain in their arms and legs, back, and migraines occur. In addition, they quickly get tired, they are tormented by anxious thoughts and insomnia. Many pregnant women find it difficult to find a comfortable position for themselves, especially in the last months of pregnancy. They should not sleep on their stomachs and are not recommended to sleep on their side. To ease the torment of expectant mothers, unusual pillow models have been developed.

Some of the most popular pregnancy pillows are U, G, I and C shaped pillows.

As a filler, synthetic materials are used that do not cause allergies and pass air well.

Some pillows can be used after the baby is born, to create a playground for the baby to play or sleep, as well as for feeding.

Attention! This material is subjective, is not an advertisement and does not serve as a guide to the purchase. Before buying, you need to consult with a specialist.