Do you get up every morning and experience pain in the neck? The reasons for this neck pain may vary – it could be arthritis or a slipped disk.
The pain could, however, worsen depending on your sleeping position. You might start by sleeping on your side but then keep shifting your position and end up sleeping on your stomach. This puts pressure on your neck and makes the neck pain worse.
What is the Best Sleep Position for You
When it comes to the best sleep position, there are two positions that put the least pressure on your neck, sleeping on your side and your back.
If you sleep on your back, you can use a combination of a rounded pillow that supports the neck’s natural curve, with a flatter pillow for your head.
Here are some tips if you are a back or side sleeper:
This is an ideal pillow for side sleepers and back sleepers. It supports the shape of the neck. Since these pillows collapse easily, they need to be replaced yearly.
Memory foam pillow:
The memory foam pillow has the traditional shape of pillows, which supports the shape of your head and the neck. Memory foam is also used in cervical pillows. These pillows help in retaining the right spinal alignment.
Shape of the Pillow:
Pillows which are too high or stiff lead to the neck being flexed all night. You would end up with morning stiffness and pain.
Higher Neck Support
If you are a side sleeper, then the pillow supporting your neck should be higher than the pillow supporting your head. This will ensure that your spinal alignment is correct.
Whether you are travelling or watching television, a horseshoe-shaped pillow will ensure that your head stays straight and does not fall to one side when you fall asleep.
Pillows for Stomach Sleepers
Because of the position in which they sleep, stomach sleepers end up with neck pain when they get up.
When finding the right pillow for stomach sleepers, the following points need to be considered:
Do you Need a Regular Pillow:
A regular pillow will not work for stomach sleepers, and you need to find a pillow that should not be high or suffocating. This would lead to pain in the neck and spinal problems.
Preferred Head Position:
Stomach sleepers might not keep their whole head on the pillow, but just their forehead. This ensures that the airflow is not interrupted and normal breathing takes place through the nose and mouth.
Longer pillows lead to overextension of the neck leading to poor sleep and eventually neck pain.
Support For Other Body Parts:
When choosing the best pillow for stomach sleepers, keep in mind that it should provide support to other body parts like the abdomen, pelvis and chest areas to avoid neck pain and problems with spinal alignment.
Compatibility with Mattress:
When choosing a pillow for stomach sleepers, make sure that the pillow is compatible with the mattress. The support the mattress provides will decide the kind of pillow that is required.
The best pillow for stomach sleepers would be the memory foam pillow. These pillows are thin and provide the required support for the neck. The neck is not overextended, and the head gets both the required comfort and support. The natural neck position is maintained, and problems with neck pain are avoided.
The pillow for stomach sleepers should be hypoallergenic or something that does not cause allergic reactions. Since stomach sleepers have greater mouth and nose contact with the pillow, the chances of allergies are higher. It also leads to the prevention of colds and flu-like symptoms.
The memory foam pillow also benefits side sleepers.
How to Choose the Right Memory Foam Pillow
A memory foam pillow is the best pillow for neck pain. When buying this pillow, the following points need to be considered:
The memory foam pillow comes in 3 different sizes, standard, queen and king. You need to choose a pillow that suits you the best.
If you are a stomach sleeper, then a thinner memory foam pillow will be ideal. For side sleepers, a firmer pillow will be required.
A memory foam pillow comes with different degrees of firmness. If you are a side sleeper, then a down memory foam pillow will be the right choice. If you are looking for better head and neck support, a memory foam wedge pillow will be ideal. This will also help reduce the risk of neck pain.
The better the fill inside your memory foam pillow, the better you will sleep and the longer the pillow will last. Down or foam are mostly used for filling pillows, and the best pillow will last you a long time.
Get the Best Sleep With the Right Pillow
The right pillow for you depends on your sleep position, and the best sleep position differs from person to person. Depending on your sleep position, you need to choose either a pillow for side sleepers or a pillow for stomach sleepers.
Choose wisely, avoid neck pain and wake up refreshed!