Do you ever wonder why you feel tired after sleeping a whole night?
Do you ever wonder why you sometimes wake up with neck or shoulder pain?
These might be due to your pillow! A pillow can make you feel restless in the morning if it doesn’t support your neck properly, feels uncomfortable, or triggers allergies. Make sure to choose a pillow that keeps your neck in line, feels comfy, and doesn’t cause any allergic reactions.
Q1: When should we replace our pillow?
Fold your pillow in half, if it doesn’t go back to its original shape when released, it’s time for a new one!
Q2: What is the 5 tips to choose MY best suit pillow?
- Consider Your Sleeping Position
Your preferred sleeping position should influence your choice of pillow.
- Back sleeper: medium-firm pillow to support neck’s natural curve.
- Side sleeper: firmer pillows to keep the neck and spine aligned.
- Stomach sleeper: softer, thinner pillows to prevent strain on the neck.
2. Materials of pillow
| Memory foam | Contours to the shape of your head and neck, offering excellent support. |
| Down or feathers | Soft and plush, providing a luxurious feel, but may require fluffing to maintain shape. |
| Latex | Firm and supportive, with a bit of bounce, suitable for those with allergies as it’s resistant to dust mites and mold. |
| Polyester or synthetic fills | Budget-friendly and hypoallergenic but may lack the durability and support of other materials. |
3. Check Pillow Height and Firmness:
- Height: Choose a pillow with a height that keeps your head and neck aligned with your spine. Some pillows offer adjustable loft to accommodate individual preferences.
- Firmness: Select a firmness level that provides adequate support without being too hard or too soft. Your personal comfort preferences and sleeping position should guide this choice.
4. Shapes of Pillow
| Regular Rectangle Pillow: | · Works well for most sleeping positions. · Gives basic support for your head and neck.
|
Curved Contour Pillow:
| · Supports your neck and shoulders. · Good if side sleeper or have neck pain.
|
Cervical Pillow:
| · Like a contour pillow but deeper. · Helps if having neck pain or alignment problems.
|
Wedge Pillow:
| · Triangular shape lifts and supports. · Helps with issues like reflux or snoring. |
5. Test Before You Buy:
Whenever possible, try out a pillow before purchasing it. Many stores allow customers to test pillows in-store or offer return policies. Testing a pillow allows you to assess its comfort, support, and overall suitability for your needs. If purchasing online, check the return policy to ensure you can exchange or return the pillow if it doesn’t meet your expectations.
Q3: I do not know which type of pillow is good to me, what should I do?
If you are having enough budget, consider having more than one kind of pillow. Some days you might want more support than others, so having options is nice.
Q4: I feel my neck strain after waking up in the morning, what can I do?
These are the simple exercises which may help to relief:
- Upper trapezius stretching
Pull ear toward shoulder, when started to feel sense of pulling 3/10 hold for 20 seconds for 3 times. Perform for both sides.
2. Levator scapulae stretching
Turn your head to 45 degree, pull head downward to look pocket, when started to feel sense of pulling 3/10 hold for 20 seconds for 3 times. Perform for both sides.
3. Isometric neck side flexion
Put one hand over head as shown, push your head toward your palm gently, hold for 10 seconds 10 times. Perform for both sides.
Q5: If my neck/ shoulder still experiencing pain, what can I do?
Seek for medical help. It is important to find professional help from doctor or physiotherapists when symptoms of shoulder pain arise. As the neck and shoulder joint is a complex joint with many muscles surrounding it, a trained Physiotherapist will identify which muscles are tight and/or weak resulting in the pain.
Prepared by
Summer Chua Bee Qing
Your Physio Sri Petaling