Is your pillow right for you?
Are you waking up with a stiff neck or headache? Tossing and turning during the night trying to get comfortable? Well, perhaps it's time to take a closer look at your old faithful pillow.
Choosing a pillow is a very personal decision. Given that we spend roughly a third of our lives sleeping, it's also a decision that deserves some research. Pillows come in a range of styles, shapes, densities and materials - but what makes the perfect pillow for you depends on your sleeping posture.
Side sleepers often need a higher, firmer pillow to support the space between the mattress and their head and neck. Back sleepers may require a medium-sized, softer pillow as the space between the neck and mattress is reduced.
The most important factor is ensuring your head and neck are in a neutral position - that is, in line with your spine.
If you've been using an inappropriate pillow for a long time, you may have developed minor strain patterns through your upper back, shoulders and neck that predispose you to stiffness and headaches upon waking. While you're reassessing your pillow, it may be a good time to visit your osteopath to ensure your body is ready to adjust to something new. And remember - sleeping on your front is an absolute no.
Two of the most commonly used pillow types are latex and synthetic. Both provide a hypo-allergenic option compared to many feather or down pillows. Latex pillows tend to hold their shape well, are generally resistant to dust mites, mould and bacteria, and are washable.
Memory foam is a pressure-relieving synthetic material that moulds to the natural contours of your body, relieving pressure and maintaining correct spinal alignment. Removable covers make for easy cleaning and restrict the presence of dust mites and bacteria.
The average lifespan of a pillow is arguably between 2 and 7 years, depending on:
If you're unsure whether your pillow has passed its use-by date, try this: fold it in half and place a light object such as a shoe on top. If the pillow tosses the shoe off and springs back into shape, it's still good. If the shoe doesn't budge, it's time for a replacement.
Airing out your pillow regularly keeps it dry from body moisture absorbed during the night. A simple pillow protector will also lengthen the life of your pillow and keep it looking fresh for longer.
Patients often ask what pillow I use. For the past 10 years, I have been using - and recommending to all my patients - the Complete Sleeprrr by Therapeutic Pillow Australia. I love it because it is fully adjustable in both height and density, and amazingly durable.
Choosing a pillow often comes down to personal preference, and I always recommend trying one before you buy if possible. Knowing that can be difficult, I stock the Complete Sleeprrr in the clinic - so feel free to test one out at your next appointment. For more information, visit the Therapeutic Pillow Australia website.
Waking up sore? Your pillow - or your neck - might need some attention.
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