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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 March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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