Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

More by this author

David K. William

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

How to Construct a Killer Meeting Agenda That is Simple and Effective 25 Brain Exercises for Memory That Actually Help You Remember More 5 Types of Leadership that Help You Build a High Performance Team 10 Amazing Health Benefits Of Beer You Probably Never Knew 15 Funny Idioms You May Not Know (And What They Actually Mean)

Trending in Health

1 8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life 2 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 3 How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 4 Do Essential Oils for Weight Loss Actually Work? 5 3 Simple Steps to Reduce Your Gut Inflammation

Read Next

Advertising
Advertising
Advertising

Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

Advertising

The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

Advertising

If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

Advertising

5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

Advertising

If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

Read Next