Sleep is one of the most essential needs in modern life, and a good night’s rest can help reduce daily fatigue. Therefore, choosing the right pillow is crucial for maintaining neck health. Doctors emphasize that improper pillow use can lead to serious issues, so it's important to pay attention to this often-overlooked aspect of sleep.
**Western Medicine: Pillow Height Affects Cervical Spine Health**
Dr. Liu Rui from Beijing Puren Hospital explains that the main purpose of a pillow is to support the natural curvature of the cervical spine. If the pillow is too high, it can cause the neck to bend forward, leading to excessive pressure on certain areas of the cervical vertebrae. This may result in muscle strain, reduced blood flow, and symptoms like neck pain, headaches, dizziness, and even insomnia. On the other hand, a pillow that's too low fails to provide adequate support, which can also disrupt the natural curve of the neck and lead to discomfort or long-term damage.
**Traditional Chinese Medicine: Low Pillows Can Cause Blood Flow Issues**
According to Dr. Wang Zhiming from the Third Hospital of the Beijing Armed Police General Hospital, a low pillow may cause poor blood circulation, especially in the nasal area, leading to congestion and difficulty breathing. Additionally, if you wake up with stiff shoulders or neck pain, it could be due to an improperly sized pillow. TCM emphasizes balance, and both high and low pillows can disrupt the body's natural alignment.
**Common Recommendations from Both Medical Traditions**
1. The ideal pillow height is generally between 10 to 15 cm, but it should be adjusted based on individual body structure.
2. The pillow should have a moderate firmness—too hard can cause pressure points, while too soft may not support the neck properly. Buckwheat husk or memory foam pillows are often recommended.
3. A longer pillow that covers the width of your shoulders is better, as it provides more stability during movement.
4. The pillow should be breathable, moisture-resistant, and offer good elasticity for comfort and support.
**How High Should Your Pillow Be?**
Ancient Chinese medical texts suggest that when lying on your back, the pillow should be at the same level as your shoulder, allowing the head and neck to remain aligned. When sleeping on your side, the pillow should be slightly higher—about one and a half times the height of your shoulder. In general, a pillow height of 10–15 cm is considered ideal, but personal preference and physical condition should guide the final choice.
**Softness and Firmness Matter**
The hardness of the pillow plays a key role in sleep quality. A pillow that's too hard may create pressure points on the head, while one that's too soft may not support the neck properly, leading to muscle fatigue. Experts recommend a pillow that is slightly firm yet comfortable, with enough elasticity to maintain its shape without causing strain. Avoid overly elastic options like spring or air-filled pillows, as they can lead to muscle tension and discomfort over time.
In summary, the right pillow isn't just about comfort—it's about protecting your neck and ensuring a restful, healthy sleep. Always consider your sleeping position, body type, and any existing neck issues when selecting a pillow.
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