Do you know that we spend on average 6-8 hours sleeping every day? – longer if you like lounging in bed with your telly!
Unfortunately, we tend to overlooked the importance of getting the right pillow and this can lead to sore shoulders, sore neck, sore back or other issues when we get up in the morning.
One major to point out is to NOT sleep on your belly! Sleeping on your tummy is commonly the cause for chronic neck pain, headaches or migraine from the long duration of twisting your neck to the side to
breathe.
A general rule of thumb is that your sleeping posture should be as neutral as you would standing upright: The spine should not be curved sideways due to too high or too low of a pillow, and the spine should maintain its lordotic and kyphotic curve when you are lying on your back. (Think about good ergonomics even when you are sleeping)
Some useful tips when choosing a pillow:
- Make sure your pillow supports your neck and head to allow your spine to be aligned when you lie on your side (A contour pillow generally works best for side sleepers).
- A thinner pillow may be better for back sleepers so that your head is not propped up too high creating tension in your suboccipital muscles.
- It can take up to 2 weeks to get used to a new pillow – so be patient.
- It is recommended to change your pillow every 2 to 3 years (especially when it looses it shape or height).
- Get someone to observe your posture while you sleep because what feels comfortable may not have the right support for your body type.
- Bonus tip for low back support: placing another pillow under your knees when you are on your back or between the knees when you are on your side helps keep the spine and pelvis in the neutral position.
*Remember to mention your pillow the next time you come in for your appointment and our chiropractors will help you with any of your questions.
