Introduction to Better Sleep
A good pillow can help maintain the correct alignment and keeping of the spine by supporting the natural curves of the neck and spine. Most Americans sleep with two or four pillows, but unfortunately, too many pillows – especially those that are too thick or stiff – can burden the cervical spine and possibly lead to neck pain, muscle cramps, and breathing difficulties.
The Importance of Choosing the Right Pillow
Therefore, it is crucial to have the right pillow. An orthopedic surgeon reveals the best pillows for travel and daily use. Before discussing pillows, it’s essential to talk about sleeping habits. There are three main positions for sleeping – on your back, side, or stomach. They are not created equal.
The Best Sleeping Position
Sleeping on your back can take pressure off your shoulders, but it has a higher chance of closing your airways and making it difficult to breathe at night. This is the worst position for people with sleep apnea or snoring. Sleeping on the stomach is also the wrong move because it flattens the natural curve of the spine and forces the neck into an unpleasant position. The best sleeping position is sleeping on your side. This position prevents snoring and sleep apnea by keeping your airway open. It is also advantageous to sleep in the fetal position, with your hips bent and knees bent, as this takes pressure off your lower back and knees.
Addressing the Challenges of Side Sleeping
A problem with side sleeping is that it can cause shoulder pain due to prolonged pressure on the shoulder joint. To alleviate this, side sleepers can use a thick foam pillow. People with shoulder injuries may find a thicker pillow with dense memory foam particularly helpful. Another important tip for side sleepers is to place a pillow between your legs, as this takes stress off your lower back and hips.
Pillows for Travel
It can be challenging to get a good night’s sleep while traveling, but you can bring your worries to bed if you get the right pillow. For economic flights, a supporting neck pillow is recommended. If you have a lie-flat seat, it’s advisable to sit in the fetal position as much as possible and place a pillow or a rolled-up jacket between your legs for hip support. There are three types of pillows recommended for travel:
- A U-shaped neck pillow, which is easy to wear and supports people of all sizes.
- An all-round neck pillow, which offers support for travelers and prevents your head from falling forward.
- A compact memory foam pillow, which is a smaller version of the pillow you have at home and ensures that your spine is under the least stress while you sleep.
