Why do pillows go flat
The right pillow for sleep
People spend around eight hours in bed every day. Some less, some more. If you belong to the average person in this regard, you spend around a third of your life in bed with it. Lying. For this very reason, a good pillow is essential. But which pillow is right for you?
What is the role of the pillow?
Sleep is essential for people. However, lying down for longer means an extreme situation, especially for the cervical spine. This is required to support the head and at the same time maintaining its natural, slightly S-shaped course. Otherwise there is a risk of muscular tension or vertebral problems.
A good pillow therefore supports your position on the mattress. It relieves the cervical spine and prevents tension in the neck and shoulder area as well as neck and headaches. To achieve this, pillows should always support the head in such a way that the cervical spine is a natural extension of the back or thoracic spine in every position. It should not be "kinked", run too straight or have to bear the full weight of the head.
How does the head lie ideally on the pillow?
There are different opinions about the best position on the pillow. According to current knowledge, however, it is advisable to rest your head on the pillow so that your shoulders are touching the pillow, but not on the pillow. This creates a perfect transition between the position of the back on the mattress and the position of the head on the pillow.
Important: Don't overstretch your head! The spine should form as even a line as possible. If you are lying on your side, the spine is ideally a straight line up to the head. However, a mattress is required that allows a continuous body line by yielding.
Which pillow is ideal for sleep?
Whether you sleep on your stomach, side or back or change your position several times at night, plays an important role in the choice of pillow. However, the pillow size is even more important. The recommendations have long since deviated from the indestructible pillow size 80 x 80 cm. These classic standard pillows have the disadvantage that you don't just rest your head on them, but mostly the entire shoulder area. As a result, the pillows are much too big to relieve the cervical spine. The pillow size 80 x 80 cm leads to a non-ergonomic and therefore stressful lying position.
Important: The recommended pillow size is therefore 40 x 80 cm.
Ergonomic pillows have the usual width, but are only half as long. Therefore, regardless of your preferred sleeping position for your head, neck and shoulders on that it is much better to find a relieving position. However, depending on the sleeping position, recommendations for the optimal pillow differ from this. In many cases, the most important factor is the pillow height.
Tip: In all cases, expert advice and a test lying with the pillow are recommended. Choosing the wrong pillow can lead to tension and pain. However, allow a few days to get used to the purchase, during which slight muscle hardening can occur.
The perfect pillow for those who sleep on their backs
Are you Back sleeper? Then a pillow measuring 40 x 80 cm is just right for you. Make sure your shoulders are not on the pillow. Accordingly, the pillow should be relatively flat, because it is best to position your head horizontally to the rest of your body. The pillow is ergonomic if it supports the cervical spine without raising the head and without slipping under the shoulders.
The perfect pillow for side sleepers
Are you Side sleeper? Then is a short standard pillow of 40 x 80 cm is also ideal for you. In addition, you should choose the height so that your spine forms a straight, horizontal line. The shoulder blade is at right angles to it on the mattress, the neck on the pillow. Therefore, adjust the height perfectly to your stature in order to optimally relieve the cervical area. Avoid particularly soft pillows. These collapse too much and put a strain on the cervical spine.
The neck support pillow
Neck support pillows are available in many households. These specially shaped pillows are designed to stabilize the neck when lying down. However, a fixed position is required for this. This fixed head position is never given in practice due to movements during sleep. Neck support pillows are therefore sometimes not suitable as sleeping pillows. Use these pillows on the sofa, while reading or similar occasions. If you still decide to have such a specimen in bed, make sure that it is as flat as possible. Most neck support pillows are way too highto be able to sleep ergonomically on it.
The perfect pillow for those who sleep on their stomach
As Stomach sleeper you should use an extremely flat pillow. The simple reason: otherwise, by lying on your stomach, you will overstretch your neck and form a hollow back. The muscles in the neck, neck and back area tense up quickly. The vertebrae can also become deformed at night, which can lead to further problems in susceptible individuals. It even makes ergonomic sense if you do without a pillow entirely.
Which pillow filling is best for sleep?
The Filling of the pillow has little effect on the correct sleeping position. However, there are other benefits that you can take advantage of depending on your individual situation or preference.
- Down / feathers
The classic among the fillings offers a perfect mix of stability and comfort. Feather pillows are warming and are particularly suitable for the cold months. If you get cold quickly or like to lie softly, pillows with down and feathers are a good choice. Be careful, however, that the filling is not too high.
- Filling (synthetic fibers)
Synthetic fiber wadding is ideal for you if you like to lie on a soft pillow. The material also gives way and can thus be shaped. This is ideal for sleepers who “crumple” the pillow. However, cotton wool is prone to clumping when washed.
- Flakes (latex or foam)
Foam flakes or latex flakes and sometimes cold foam flakes have the advantage that they give way, but remain elastic. In this way, the pillows return to their original shape after sleeping. The support capacity is greater. At the same time, the pillows offer good air circulation.
- Gel core / latex pillows / visco-elastic foam pillows
Pillows with latex filling or a gel core provide excellent support, keep their shape and look cool. They're good for people who sweat at night or want to support their spine. Visco-elastic foam pillows are similar, but temperature-dependent. They are a little too hard in cool rooms. When it is warm, they give way according to the body shape and offer a pleasant sleep feeling.
- Animal hair (camel hair, horsehair, virgin wool)
Animal hair fillings are great if you sweat a lot. The natural materials transport the liquid very well away from the head and form a comfortable base.
- Grain pillow
Pillows with spelled, cherry stones or other fillings are generally suitable as heat donors. As sleeping pillows, they offer stability, but they also make noises when you move around and tend to feel hard.
- Water pillow
Like water beds, there are water pillows. You can fill an individual amount of water into the cover. Thanks to a special lock, this does not penetrate to the outside. If the water pillow is flat enough, it offers very ergonomic support for the head. This pad looks cool, but is not breathable.
The choice of filling has an impact on the position in the bed and the quality of sleep. Nevertheless, the pillow filling is mostly a matter of taste. However, make sure that the The filling is not too high and is individually adaptable (removable). In addition, the material should bear your weight well, give way and if possible transport sweat away. For Allergy sufferers Only fillings that can be washed at 60 degrees Celsius are considered. It is only at this temperature that the dust mites die.
Just try out several pillows and pillow fillings. Try it out and let us advise you. Then you will find the pillow on which you can sleep best and healthiest can.
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