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How to Find the Perfect Pillow for a Good Night’s Sleep

How to Find the Perfect Pillow for a Good Night’s Sleep

Do you wake up in the morning bleary-eyed, groggy and unrested with a crick in the neck? About 75% of Americans suffer from one or more sleep disorders at least a few nights a week, says James Maas, Ph.D, sleep expert, psychologist and author of Power Sleep. You might think the reason you don’t get a good night’s sleep is because you lack a good mattress (which is vital and true), but the pillow you rest your head on at night is equally important.

The adult human head weights between 10 and 12 pounds, depending on the person and how much body fat they have. If you don’t find the right pillow to support the weight of your head in all the right places including the neck through the night, you are likely to suffer from sleep disorder(s). It is critical that you find a pillow that keeps your head in line with your back and spine to prevent potential neck pain and other health problems. Beyond that, your pillow should not lose its fluffiness or deflate quickly.

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But, like most things out there, there is a wide range of pillow options in the market. The choice of the pillow you use is also a very personal matter. Many of us are quite picky when it comes to the pillow we use. So, how do you find the right pillow for you? Sleep experts say there are several factors you should keep in mind to ensure you not only find a comfortable pillow, but also a pillow that suits your sleeping style. Here are some key considerations to keep in mind when shopping for the perfect pillow.

Your Sleeping Position

The way you position yourself in your bed when you go to sleep determines the type of pillow that is perfect for you. If you sleep on your back, a medium to firm pillow that is not too high is right for you. Look for one that molds to your neck’s curve and provides firm support. A water pillow is a good option in this case.

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If you sleep on your stomach, a very slim pillow (or none at all) is perfect for you. Pick a soft one that absorbs the weight of your head, eases the strain on your neck, and reduces stress on your lower back. This helps mitigate many potential health issues and helps you enjoy a good night’s rest.

If you sleep on your side, you need a pillow that wraps around the shape of your neck comfortably. Look for a pillow that provides proper support and keeps your head aligned with your spine.

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Your Size

Pillows are sold in stores in a wide variety of sizes, ranging from small, medium, standard and large. The standard pillow is about 20 inches by 26 inches. If you are six-foot-tall, you will find the pillow a five-foot-tall person finds comfortable does not suite you. So, choose the right sized pillow for you. Your pillow should keep your head and neck well aligned as if you were standing up.

Pregnant women must get the right pillow. This is especially true because most women experience back pain around the eighth and ninth month of pregnancy, says Thomas Holtgrave, N.P., a nurse practitioner specializing in obstetrics and gynecology in Long Beach, California. Thomas recommends a full-body pregnancy pillow shaped like a giant “C” or “U” for women in the middle to late stages of pregnancy. He also advises expectant moms to avoid sleeping on the back because the gravity of a pregnant uterus obstructs blood flow. Sleep on your left side instead to improve circulation.

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Your Pillow Material

Pillows are made from different materials, including polyurethane (memory foam), polyester fiber, and organic products like buckwheat hulls. If you have an allergy, avoid pillows made or filled with material that you are allergic to, such as feather pillows. Feather pillows can worsen allergies and cause you to wheeze and cough at night, says Ronald Kotler, M.D., the medical director of the Pennsylvania Hospital Sleep Disorders Center in Philadelphia and author of 365 Ways to Get a Good Night’s Sleep.

Choose a hypoallergenic pillow made with synthetic material like polyurethane or polyester fiber if you have asthma or allergies. Hypoallergenic pillows are those pillows least likely to cause allergic responses. Buckwheat hull pillows and some memory foam pillows are hypoallergenic. Check the pillow label or packaging to be sure.

Your Personal Preferences

I use two memory foam pillows in bed because I like to read at night. I find two memory foam pillows remain cool throughout the night and provide the best back support when I am reading. However, I only use one pillow when it is time to sleep. How about you? What are your personal preferences for a pillow? Do you like a squishy, feather pillow for the greatest level of comfort in bed? Maybe you prefer a pillow with the same feel as a wool-filled pillow, but with the firmness of a latex pillow?

There is no single pillow that works for everyone. Identify your personal preferences on pillow firmness, flatness, fluffiness, and size and go for the pillow that meets your needs. Dr. John Corrigan, a chiropractor from Weyburn in Saskatchewan, Canada, advises that you check the support it gives you and make sure that it maintains a proper posture. Try different pillows at the store and experiment with various types of pillows at home to find the perfect one that provides you with the best night’s sleep.

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David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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