Pillow Talk
I have so many clients asking me what kind of pillow is best. Considering I have 6 on my bed currently with an additional one at the office, it’s also something I’ve been on a continuous search for. While some of the finer personal preferences will ultimately be up to you and your body to decide, I’d like to offer some parameters that take into account your sleeping position. Side note: Pillows aren’t just for your neck!
THE GOAL — Keep your head, neck, and shoulders in a neutral position, regardless of your sleeping position.
Side Sleepers
For side sleepers, you’ll want to measure the distance between your shoulder and your neck. If the pillow is too high, it’s going to kink your neck. Think of what you’d look like if your head was slightly tilted to the side. This is what it would be doing to you all night long. The result is the same if it’s too low except now your neck will be tilted in the opposite direction. This is truly a game of Goldilocks.
Note: If you sleep on your side and also experience hip pain, place a pillow between your knees to help with pelvic alignment. Women naturally have wider hips than men and could benefit most from this note.
Back Sleepers
When sleeping on your back, your body is already trying for neutral. You don’t want multiple pillows or even one really thick one that’s going to push your head forward. So many of us already suffer from a forward head posture. Going too high with pillows is only going to perpetuate this cycle ..for HOURS, EVERY NIGHT! Having mentioned this, if you do have a forward head posture, you want to make sure that your pillow is high enough to get your head in a neutral position without your nose aiming toward the back corner of your room. You want it aimed straight up at the ceiling. To ease pain in your low back, place a pillow under your knees as well.
Stomach Sleepers
***It should be noted that this is the least favored way one should sleep. It opens you up to neck pain since your head is always cocked to one side or the other. Low back pain can also be common if there’s not enough support (whether from your muscles or your mattress) under your tummy. This being said, sleeping can be challenging enough without messing with what feels most comfortable, so here is my suggestion to enable you.
If you are going to sleep on your stomach, get a very thin pillow under 3 inches tall or use none at all. This will keep your neck from being kinked upwards in addition to being rotated. This way you’re only doing damage in one direction instead of two! ;-) Use one under low abs and pelvis to keep back pain at bay.
For people who have a combination of sleeping positions, a light pillow with a lot of loft can be helpful. It can sit flatter when you’re on your back or stomach or be folded up to accommodate a side sleeping position.
My current favorite that’s served my neck well is the Mediflow water pillow. You fill it with water to the size that’s perfect for your needs. The water adapts to where your head is placed and will move with you to fill the empty space around your spine that needs support.
Another great thing about this pillow (which I hate to promote) is that it’s returnable! While I hate to love Amazon as much as I do, it clearly has its perks.
Sleeping is vital to the health of your body and mind, but restful sleep will keep you performing at your best. Make sure you’re setting yourself up for success by laying your tired head down on something that will help you comfortably achieve that goal.
Until I see you next, sleep tight, friends!
-Danielle