Sleep is one of the most essential needs for modern individuals, as it helps eliminate daily fatigue and supports overall well-being. Choosing the right pillow plays a crucial role in ensuring good sleep quality and maintaining spinal health. Medical experts from both Western and traditional Chinese medicine emphasize that improper pillow height and firmness can lead to various health issues.
According to Dr. Liu Rui from Beijing Puren Hospital, the primary function of a pillow is to support the natural curvature of the cervical spine during sleep. If the pillow is too high, it forces the neck forward, potentially damaging the cervical spine’s normal curve. This can lead to pressure on the vertebral arteries, causing symptoms such as neck pain, headaches, dizziness, tinnitus, and even insomnia. On the other hand, a pillow that is too low may prevent the neck from relaxing properly, disrupting its natural alignment and leading to discomfort or stiffness.
Dr. Wang Zhiming from the Third Hospital of the Beijing Armed Police General Hospital adds that a low pillow can also cause problems. It may disrupt blood circulation, leading to nasal congestion and difficulty breathing due to swollen mucous membranes. Additionally, waking up with stiff shoulders and neck could be a sign that the pillow is not suitable.
Experts recommend that the ideal pillow height should be around 10–15 cm, depending on an individual's body structure and sleeping position. A pillow that is too small or too large may not provide adequate support, affecting comfort and safety during sleep. The material should be soft yet supportive, offering good breathability and moisture resistance. Buckwheat husk or memory foam pillows are often considered better options.
In terms of firmness, the pillow should not be too hard or too soft. A pillow that is too hard may increase pressure on the scalp, while one that is too soft might not maintain the correct shape, leading to muscle fatigue. Elasticity is also important—pillows that are overly springy, like some air or coil-based designs, may cause unnecessary strain on the neck muscles.
Traditional Chinese medical texts suggest that the pillow height should align with the shoulder level when lying on your back, and slightly higher when sleeping on your side. This helps maintain the natural curve of the neck and promotes better posture during sleep.
Ultimately, choosing the right pillow is key to a restful and healthy night’s sleep. If you experience persistent neck or shoulder pain, it might be time to reassess your pillow. Always consider your personal comfort and consult with a healthcare professional if needed.
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