A good night’s sleep can start our day off with a positive temper and energized body, and nothing could be better than that. For achieving this goal, many factors are playing important roles to contribute to our sleep quality. The right pillow is the one factor that helps us sleep better. Based on the research, sleep with a bad pillow is not only not helping to get rest but also making one even tired. So, did you choose a right pillow?
“Pillows can not only impact the quality of our sleep, but also how healthfully we rest and recharge,” says sleep expert Michael Breus, PhD, a clinical psychologist. A wrong pillow can be the “toxicant” that worsen the problems like “headaches, neck pain, shoulder and arm numbness, discomfort, sneezing, and wheezing“, notes orthopaedic surgeon Andrew Hecht, MD. The null hypothesis in this case can be that the pillow has no associations with sleep quality.
Based on the studies conducted by Kammi Bernard, “The goal of using a pillow is to help keep your head in what is called a ‘neutral alignment,’ meaning your head is sitting squarely on your shoulders without bending back too far or reaching too far forward.” He then mentions that it is firmly related to the sleeping position. If one is sleeping on the back, one needs a thinner pillow to not over support the head forward, then a thin pillow with a strong and tough support on the neck will be a perfect choice. When sleeping on one’s back, one should put a pillow right under the knees. “This will help put your spine in a better alignment and decrease compression on the joints of your spine.” A foaming pillow can be a good option in this case. It will vary its shape with the back of one’s head and still providing support on the neck and shoulders. Besides that, for those who likes to sleep in upper back (hunchback) or a thicker pillow can help one to get the more smooth blood circulation and get the shoulder muscle relaxed.
If one likes to sleep on the side, one needs a firmer and tougher pillow to not give too much space between the ear and the shoulder. “When sleeping on your side, it is best to have both knees bent up toward your chest in the fetal position. Use a pillow between your knees and try to keep your knees together, not letting the top leg fall over top of the bottom leg.” A firm pillow can make sure that one’s head is in neutral and comfortable position. Bent upward can be caused by a thick pillow, and it is likely to lead neck pain over night. Without getting muscle relaxed in proper position, sleep can only be a burden to our body. Moreover, a small pillow or having no pillow will also not give enough support to side sleeping. A horizontal sleeping position may result to edema by not getting blood circulation in fluent way. A Latex pillow can be a good choice for side sleepers. “This is the firmest type of pillow, and it resists mold and dust mites“, Breus says. The neck alignment and the back will get the most support by having Latex pillow.
“A bad pillow won’t be the cause of any of these problems, but using the incorrect pillow can certainly exacerbate many of the underlying problems linked to these symptoms, and it certainly can keep you from getting a good night’s rest,” says Hecht, the co-chief of spine surgery at Mt. Sinai Medical Center in New York.
In this research, the pillow does related to our sleep quality and our sleep positions. Other wise, it will cause the severe physical damage to our body. We reject the null hypothesis, and shows the associations between the pillows and the sleep. Choosing pillow should be serious and cautious. If the situation allow, one can feel the pillows really quick by putting head onto it. Or, one can do the scientific research based on the sleep positions to choose the right one. For the further studies, pillow can be cartelized by its functions, and people can rate the pillows in market by sleeping. By developing this topic deeper, a large sample of random people (like 100 to 300) can do the experiment by trying different pillows and do a survey after the sleep. The experiment data will make the result more convincing and analytical.