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ONSEN® BLOG / About pillows

5 tips on how to sleep on a pillow

30 lipca 2024
how to sleep on a pillow, pillows for sleeping, something under the head
Contents
Choosing the right pillow for sleeping
Pillow between the knees for side sleepers
Proper alignment of head and spine
Head support for sleeping on the back
Support as the key to a good sleep
Restorative sleep is a very important aspect of life for everyone. It has a huge impact on health, well-being, and effectiveness, which translates to every aspect of functioning. One of the most important factors affecting sleep quality is the right pillow. A properly selected sleeping pillow can not only improve sleep comfort but also prevent back and neck pain, and even breathing difficulties.

The foundation consists of five principles on how to properly sleep on a pillow, which are remarkably easy to remember and implement. These focus on choosing the right type of pillow, which translates into proper alignment of the head and spine. This enhances sleep comfort, bringing many benefits. Even small changes in how you use a pillow can significantly improve your sleep quality.
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Choosing the right pillow for sleeping

The basic step towards healthy sleep is choosing the right pillow. It should provide anatomical support for the head and neck, regardless of the position in which you sleep. Except for sleeping on your stomach, where pillows are not used at all. It is important to pay attention to the type of material from which the pillow is made. Memory foam pillows are still popular, but they do not support the body. However, the popularity of functional HR foam pillows is growing, as they offer better support and comfort.

The height of the pillow is also crucial and should be matched to your body type. A pillow that is too high can cause unnatural bending of the neck, while a pillow that is too low generally does not provide adequate support, leading to additional difficulties. Therefore, back sleepers should choose pillows of medium height that keep the head in a neutral position. On the other hand, side sleepers need a higher pillow to keep the spine aligned with the head.

Do not forget about pillow hygiene, which affects health. Regularly wash pillowcases and air out pillows to help prevent the growth of allergens such as dust mites. It is also a good idea to replace your pillow every few years to ensure consistently high levels of comfort and support during sleep.
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Pillow between the knees for side sleepers

For those who prefer sleeping on their side, most specialists recommend using a pillow between the knees every night, as it can significantly improve sleep comfort. Such a pillow helps keep the hips, pelvis, and spine aligned, effectively preventing back and hip pain. Additionally, it reduces pressure on the knees, which is beneficial for those with joint pain.

The pillow placed between the knees should be thick enough and soft to provide adequate support, but it should not be too large to avoid discomfort. Ideal choices are sleeping pillows, which are flexible and functional. You can use any small pillow, paying attention to its comfort.

It is also important to consider sleeping position, as it is a significant element. Increasingly, it is said that sleeping with slightly bent knees and supporting one leg with a pillow can very effectively reduce morning pain, improving quality of life. This is a natural sleeping position that supports muscle and joint relaxation.
sleeping on a pillow, healthy sleep, sleep on the side

Proper alignment of head and spine

To ensure a healthy sleep, it is crucial to maintain proper alignment of the head and spine. The head should be in a straight line with the spine, which prevents unnatural bends and muscle tension. A properly selected anatomical pillow should fill the space between the head and the mattress well, allowing for the maintenance of cervical lordosis in its natural position.

Those who sleep on their side should pay particular attention to the pillow's height. It should be appropriately high to keep the head level with the spine. At the same time, it should not be too high to avoid tension in the neck and shoulders, which would cause discomfort. A well-chosen pillow can significantly reduce the risk of neck and back pain.

If you sleep on your back, it is important to keep your face facing the ceiling so that the head is not pulled towards the chest. Therefore, low pillows are more beneficial here, as they help maintain the head in a neutral position. This helps avoid unnatural neck bending, thus improving the quality of your sleep.
how to sleep on a pillow, sleeping on your back, head position at night

Head support for sleeping on the back

When sleeping on your back, it is crucial to avoid bringing your head towards the chest. This position can lead to muscle tension in the neck and shoulders, as well as breathing difficulties. Ideally, keep your face facing the ceiling, which usually means that a neutral head position is maintained.

A pillow designed for sleeping on your back should be relatively flat, as its low height allows for keeping the head and neck in alignment with the spine. A pillow that is too high generally causes unnatural neck bending, leading to discomfort and pain. It is also worth considering modern anatomical pillows, which are designed to provide good support.

In particular, avoiding head bending is important for individuals who tend to snore, regardless of the cause, or for those suffering from sleep apnea, which is increasingly common in the population. Maintaining the correct head and neck position can help open the airways, significantly improving sleep quality and reducing the risk of complications associated with improper breathing during sleep, thereby enhancing overall quality of life.
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Support as the key to a good sleep

Proper spinal support during sleep is crucial for maintaining health and well-being. Therefore, good pillows should not only support the head but also the neck and upper spine. Choosing a functional pillow that effectively fills the space between the head and the mattress can improve sleep quality and also act preventively.

The Polish brand ONSEN® has created orthopedic pillows designed with healthy support in mind. These pillows feature special shapes that help maintain the natural curves of the spine, thereby reducing pressure on the joints and muscles, which aids in nighttime recovery. This can help avoid many spinal issues related to improper support.

Also, remember to regularly replace your pillow, depending on how it is used. Even the best pillow will eventually lose its properties. Replacing the pillow every ten years helps maintain high levels of support and comfort. On the other hand, replacing the pillowcase every two years will enhance its hygiene and functionality. By taking care of your sleep support, you take care of your health and well-being during the day.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.
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FAQ: How to sleep on a pillow

How to position a pillow?

A properly chosen pillow should fill the space between your head and the mattress, keeping your head and spine aligned. People who sleep on their backs should use a flat pillow. For most people, the height of the pillow for sleeping on their back should be 3-5 centimeters. On the other hand, side sleepers should use pillows with a height of 10-13 centimeters.

Is sleeping on a pillow healthy?

Yes, the right pillow improves sleep comfort, prevents back and neck pain, and enhances breathing during sleep. However, this applies to side and back sleeping. If you sleep on your stomach, using pillows is not recommended.

Why is pillow positioning important?

Proper pillow positioning provides anatomical support for the head and neck, helping maintain the spine's natural curve and preventing muscle tension.

How should you position your head on a pillow?

In general, your head should be positioned on the pillow so that it is in a straight line with your spine. When sleeping on your back, your face should be facing the ceiling, not dropping towards the chest. When sleeping on your side, the spine should be straight and aligned with the head.

Which pillow supports the head, neck, and spine?

To ensure support for your head, neck, and spine, use orthopedic pillows made from HR foam molded from three-dimensional forms, providing proper support and comfort. They should be selected according to the user's individual needs, considering sleeping position and preferences.

Contents
Choosing the right pillow for sleeping
Pillow between the knees for side sleepers
Proper alignment of head and spine
Head support for sleeping on the back
Support as the key to a good sleep
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