There are many factors that affect the quality of sleep you get each night. One of these factors is your pillow. Choosing the wrong pillow can exacerbate headaches and neck and shoulder tension. Taking time to determine what the best pillow is for you based on your sleeping habits and personal needs will help ensure that you wake up refreshed and ready for your day.
1 Think about your most preferred sleeping position. Some people sleep primarily on their back, some sleep primarily on their side and some prefer to sleep on their stomach. Knowing which position you tend to sleep in is important for picking the correct pillow.
2 Spend a few nights discovering your favorite sleeping position. Although you may already have a pretty good idea about your preferred position, it is good to take a few nights to confirm it. •When you are getting ready to fall asleep, spend a few minutes on your back, on your side, and on your stomach. See which one feels the most comfortable for you. If you spend half an hour on your stomach and you haven’t fallen asleep, it’s probably not your preferred position.
•Try to be aware of the position you are in when you wake up in the morning. Write down the position you woke up in so you can compare over a few days.
3.Choose your preferred position. Now that you have spent time thinking about and discovering your preferred sleeping position, it’s time to decide. This is an important decision, as it will guide you to your perfect pillow. •If you are a stomach sleeper, you will need a soft, fairly flat pillow, or you may not need any pillow at all. Having a soft pillow will allow your neck to stay more in line with your spine.
•If you are a back sleeper, look for a medium thick pillow. You don’t want it to be too thick, or it will push your head too far forward. You also don’t want it to be too soft, or your head will simply sink down to the mattress. In this case, you may want a pillow which is thicker and firmer on the bottom, to provide a bit of neck support.
• Side sleepers will need a thicker, firmer pillow to help support the neck.
•If you find that you are a mixed sleeper and you find many positions comfortable throughout the night, look for a pillow that is of medium thickness, and a bit softer so that it can be used comfortably in different positions.