Many people
are confused as to what the right pillow
is for them and how many pillows should
they use. The ideal pillow configuration
differs depending on the position you
predominantly sleep in:
Back Sleepers – the widely
recommended pillow configuration for
back sleepers is one pillow under the
head to provide comfort and support.
Thereby alleviating downward strain on
the back of your neck. In addition,
those who hold tension in their lower
back may also benefit from a further
pillow placed under the knees.
Side Sleepers – again it’s
likely that you'll be most comfortable
with a single pillow supporting your
head, so that your neck is horizontal,
rather than sloping downwards. Two
pillows supporting your neck isn’t
normally recommended, so instead you
should make the second pillow a narrow
one. Side sleepers are known to suffer
with shoulder, neck and back tension,
which can be hindered by an additional
pillow between the legs, and by a pillow
between your arms.
Front Sleepers - you should
start by having a thin pillow underneath
your hips, as this elevates the hips,
opening the spine. For your head you
should have a relatively thin pillow,
and often people turn the pillow to the
side and hug it for comfort, which
allows the opposite side to drop down
slightly. One marginally more radical
approach is to sleep at a 45-degree
angle and position two larger pillows
down the length of your body, that you
wrap around. It’s a cross between front
sleeping and side sleeping and creates a
very neutral spine position.
The overriding rule is
that there should be as little a strain
on your neck as possible and therefore
your head should be as near to
horizontal as you are able to achieve.
And finally if you are a
snorer use an anti-snore pillow. These
pillows are simply designed to keep your
head raised during the night. When your
head is raised it opens up your airways
and the pillow helps to reduce and
minimise the snoring.
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