How to sleep properly to be healthy? We choose a pose and a pillow

Arcorporation
Jul 19, 2023
4 min read

Cheerfulness after waking up depends on many factors, one of them is the correct position of the head and neck during rest. One of the most common causes of morning headaches is an uncomfortable pillow.

In this article, we will analyze which pillows and sleeping positions will help you to be full of strength in the morning.

Which pillow is better to choose?

Let's analyze the most important characteristics when choosing a pillow for rest.

We choose the height of the pillow

The first thing to pay attention to is the height of the pillow. The correct position of the cervical spine during rest depends on it. A model that is too low or too high will lead to tension, poor blood circulation and, as a result, a headache. Therefore, from the morning there will be a feeling of heaviness, brokenness and sleepiness.

Let's consider the most common sleeping positions and determine the optimal height for them.

On the side

Measure the distance from the shoulder joint to the base of the neck - this value will be the height of the pillow that is comfortable for you. Usually it is 10-14 cm.

On the back

There is no anatomical index that can be used to calculate the ideal height of the pillow. The comfortable height should be a couple of centimeters lower than for sleeping on the side, about 8-12 cm.

On the stomach

Most experts do not recommend sleeping on the stomach, because the neck in this position is twisted and cannot provide good blood circulation. If you still prefer this position, the height of the pillow should be no more than 7-8 cm.

We choose the size

As for the length and width of the pillows, start from your own preferences. Standard size series: 50x70, 70x70 or 40x60 cm. These sizes allow you to comfortably place your head on the pillow.

Pillow shape for healthy sleep

Today, there is a wide variety of pillows that differ not only in filling, color and materials, but also in shape.

Classic form

Traditional square or rectangular pillows are popular. This is a universal option, because they are comfortable for any sleeping position. So, if you often change postures during rest, choose these.

In such pillows, it is important to choose the right materials. Most often, the filling in these models is made of artificial down, holofiber, siliconized fiber or cotton. The best covers for such pillows are made of microfiber or calico.

Anatomical form

Anatomical models can have ridges of different heights, a recess for the head or a special recess for the shoulders.

Models with rollers create additional support in the neck area and ensure the most correct physiological position of the spine. A pillow with a recess in the center allows the head to fall below the level of the neck, maintaining the correct position of the spine. Models with a notch for the shoulders allow you to fix the neck and guarantee a comfortable sleep.

Basic tips on sleeping position:

The head and neck should be placed on a pillow.
Shoulders should remain on the mattress.
The width of the product should be less than or equal to the width of the bed.
The pillow should support the natural curvature of the cervical spine so that the head does not sink too deeply and does not rise above the pillow.
The correct sleeping position is when the pillow supports the neck at the same level as the body, without bending.

Why can't you sleep without a pillow?

If you sleep without a pillow, the muscles that support the spine will be tense. This is why you feel pain in the head and neck in the morning.

When you are sick, it is very important to have a comfortable pillow under your head to avoid respiratory asphyxiation. Correct posture during rest reduces the risk of internal secretions entering the respiratory tract.

The danger of resting without a pillow

Face. A hard mattress leaves marks on the face for a long time. In addition, a failure in blood circulation causes the appearance of bags under the eyes and swelling.
Snore. If the head is strongly thrown back, the tongue blocks the airways, which is why snoring occurs.
Diseases of the spine. Poor blood circulation in the neck leads to protrusions and osteochondrosis.
Pathologies related to blood vessels. Memory and brain performance deteriorate. the risk of stroke increases.
Comfort. After a hard day, the body should completely relax. A properly selected pillow will help the body rest well so that it feels full of energy in the morning.

The atmosphere in the bedroom

Do you have a hard time falling asleep and wake up even more tired in the morning? Stress, a busy schedule, fatigue, all this really affects the quality of sleep, but the atmosphere in the bedroom is no less important. We have collected simple recommendations on how to improve the bedroom for a healthier rest.

Choose the mattress that will be perfect for you. It is important to take into account the degree of rigidity, the maximum permissible weight, as well as the materials from which it is made.
Choose pillows using the tips described above.
Choose colors carefully. For the bedroom, it is better to choose calm shades and avoid too bright ones. Shades of blue, green, pastel colors are the perfect solution for this location.
Regular wet cleaning will make the air in the bedroom pleasant and clean.
Comfortable and beautiful bedding will help complete your sleeping place.
If you like home perfumes, choose a pleasant and unobtrusive scent.

A comfortable bedroom means a restful sleep

A properly selected pillow will help make your sleep sound and healthy. The ARCORPORATION assortment includes a large assortment of sleeping pillows, blankets and bedspreads: current size range, various fillings, quilting options and colors.

In the catalog you will definitely find bedding that meets your needs. Rest with us will be comfortable and healthy.