How to sleep on a pillow - the correct position of the head during sleep is the key to health. How to sleep on an orthopedic pillow: instructions for use and an overview of models When to sleep on a high pillow

Each person prefers a certain sleeping position, but does not always think about how it affects well-being. Considering sleep as part of taking care of your health, you should know how to sleep on a pillow and why it matters. Is it worth it to get a modern orthopedic roll for sleeping, or is it not important for the body how to fulfill its physiological need?

Sleeping correctly on a pillow means ensuring that the spine is in a stable position without squeezing the vessels of the neck. The quality of the material from which the pillow is made, its shape and the position of the head on it matter. The state of the vertebrae, blood circulation in the brain and the quality of rest depend on this. It is necessary to give the correct position to the spine in order to prevent many diseases and not harm when there are already deviations.

Why do you need a pillow?

In the neck area there is an important artery, the regular squeezing of which, in case of an incorrect position of the head during sleep, leads to a violation of cerebral circulation. The lack of oxygen depresses the conduction function, the speed of transmission of nerve impulses decreases. This is far from the only reason why you need to properly position your head on the pillow and take the time to choose this product.

In addition to creating comfort, the pillow performs other functions:

maintaining the cervical vertebrae at the correct level;
ensuring normal blood circulation;
creation of conditions for free breathing;
reduction of energy costs for recovery during sleep;
prevention of compression of muscles and joints;
prevention of back pain.

Without its use, it is difficult to ensure a comfortable and proper rest of the spine and all internal organs. When nothing supports the head, there is a curvature in the region of the cervical vertebrae, and if this happens regularly, there are problems with the intervertebral discs and muscles. The pillow and mattress must follow all the curves of the body, otherwise there is an uneven distribution of the load, individual muscles and joints are tense during sleep. This leads to a slowdown in metabolism, circulatory disorders and general fatigue.

The correct position on the pillow, in turn, prevents headaches in the morning and discomfort in certain parts of the body. Some people suffer from chronic fatigue, sleep ceases to perform its important function in human life - to give energy and relieve the stress of a hard day. In this case, immediately after waking up, apathy is observed, fatigue, headache are felt.

Chronic fatigue requires the help of a specialist, but if you arrange a comfortable sleep on the right surface, most problems can be eliminated on your own.

Tips on how to choose the right pillow and sleep on it will be equally useful for those who sleep well, and for people who experience discomfort and pain in the neck after waking up. The main task of the pillow is to support the head, neck and shoulders, from which all the rules for choosing and sleeping on it come from.

How to sleep on a pillow?

The bottom edge is under the neck.
The head is completely located on the pillow and does not hang down.
Shoulders lie on the mattress, do not rise.

Compliance with these three simple rules will already be the beginning of the path to creating the right conditions for sleep. Being in this position, the spine is straight, normal blood circulation occurs in the brain, muscles and joints rest.

The pillow should match the posture. Standard feather or synthetic squares are ideal for sleeping on your back. A product with a high roller should be chosen when side sleeping is preferred. Some models have a special notch for the shoulder, but this is not very convenient when a person often changes his sleeping position. Lovers of sleeping on their stomachs are well suited for classic models.

How to choose a pillow for a healthy sleep?

You need to start choosing by determining a comfortable sleeping position. Within a few days, you can observe in which position the body relaxes most quickly and falls asleep.

For sleeping on the back, a product with a height of 5-10 cm, medium hardness with a recess for the head, is suitable.
For sleeping on your side - up to 10 cm high, medium to high firmness with good neck support.
For sleeping on the stomach - up to 8 cm high, soft and thin.
If you change your sleeping position often, a pillow of medium height, soft, with easy shape control, is suitable.

Buckwheat husk or latex is used as a hard filler. Such products are suitable for people with diseases of the spine, when you need to maintain a special position of the head and sleep on a hard surface. Pillows with medium firmness memory effect are suitable for everyone without exception. The softest fillers are artificial or natural down, silk, cotton and holofiber. This option is suitable for those who often spin before going to bed and cannot fall asleep for a long time, choosing a comfortable position. It is recommended that people with spinal diseases choose a pillow together with a doctor; a special bandage or cervical collar may be required.

An orthopedic pillow would be a good option. It supports the head and neck in the correct position, preventing compression of the vertebrae and carotid artery.

Can you sleep without a pillow?

If you drastically change the shape and height of the pillow, you will not be able to fall asleep just as quickly in the usual position. It takes some time to get used to new conditions, but if it is beneficial, the body quickly adapts - and soon you can observe changes in a positive direction. Whoever had to sleep at least once without a pillow at all will not want to repeat such an experience for a long time.

It is customary for the head to be above the level of the spine and on a soft base during sleep. Contact with a hard mattress not only causes discomfort, but also leads to severe tension in the cervical spine.

The only ones who need and benefit from sleeping on a flat surface are newborns. Babies should sleep without additional head support, which is necessary to form the correct spinal curves. From six months, you can begin to give the head a slightly elevated position, placing a folded diaper. From the age of 12 months, a special children's orthopedic pillow has been used.

How is the pillow related to health?

The absence of a pillow leads to tension in the muscles that support the spine all night. After such a dream in the morning, there is soreness in the neck and headache. A pillow is also needed in order to avoid aspiration asphyxia. The horizontal position of the head at the level of the spine increases the risk of saliva or vomit entering the respiratory tract. For the same reason, sleeping without a pillow leads to frequent reflex coughing.

Miss Clean magazine knows why sleeping without a pillow can't be healthy.

Appearance. Imprints of a hard mattress on the face remain for some time, and a violation of blood flow leads to the appearance of edema.
Snore. When the head is tilted back, the tongue somewhat blocks the airway, which provokes various breathing sounds, including snoring.
Diseases of the spine. Compression of the vertebrae in the cervical region, circulatory disorders creates conditions for the development of protrusion and osteochondrosis.
Vascular pathologies. The brain suffers from the wrong pillow or its absence, memory deteriorates, and prolonged disturbance of blood flow increases the risk of ischemic stroke.
Comfort and mood. One of the most pleasant moments after a hard day will be resting on your favorite soft pillow, which you don’t want to part with in the morning.

Fatigue and headache after sleep impair quality of life and are signs of health problems. Changes occur imperceptibly, therefore it is not always possible to eliminate risk factors in time, but you have to deal with the consequences. Proper sleep on a pillow is part of prevention, a prerequisite for maintaining the health of the spinal column and internal organs.

Ordinary pillows made of fluff and feathers are a thing of the distant past. Nowadays, modern bedroom accessories with artificial fillers are more popular.

In order for sleep to be beneficial, you must follow the rules for using this device:

You can't sleep on your stomach. With this posture, the neck forms an unnatural bend that affects the evenness of the vertebral region. When posing on the stomach, it is better to put a small blanket under the head.
The height of the pillows should correspond to the width of the shoulders. It is better for people with broad shoulders to use voluminous bedding, and for people of a fragile physique, thinner ones.
Put only your head on the pillow. For this fit rectangular bedding. They should be above the shoulders, can be moved to the head or folded in half.
Do not raise your head high during sleep. No need to put bulky bedding under your back and head.

Consider how to sleep on an orthopedic pillow in order to get a pleasant feeling and a healthy sleep:

On the back. For this position, it is necessary to choose a low, medium-hard bedding measuring 40 by 60 cm. It will allow you to completely relax your shoulders, neck and head, and the spinal column will take its natural position.
On the stomach. Use a low, soft pillow. But great importance should be given to the location of the hands in a dream. When putting your hands under your head, it is better to use a product of a lower height.
On the side. In this position, high and firm products are chosen to support the head, neck and shoulders and create a natural position of the spine.

Important! A crescent-shaped pillow should be used by those who rarely change their position during sleep.

Which pillow will be better for a person to sleep on depends on his habits, capabilities and desires. But the main thing to consider is that its high part must be placed in the cervical region and the shoulders should not be located on it.

It is harmful to use a conventional sleep product for cervical osteochondrosis. With such a rest, the location of the neck is parallel to the head, which leads to displacement of the vertebrae and impaired cerebral circulation.

People suffering from this disease, after a night's sleep, wake up with pain in the neck and back. It is better to use a rectangular orthopedic product with a dense roller that is not located on the edge of the pillow.

The neck will take the correct position, the muscles will relax. And the blood will flow freely to the brain.

Is sleeping without a pillow good or bad?

Is it good to sleep without a pillow? Its absence can disrupt proper sleep. During rest, a person should have proper breathing and metabolism should not be disturbed. This can be accompanied by a good sleep on the right product.

What is fraught with sleep without a pillow:

Appearance deteriorates. Due to the disturbed outflow of blood to the head, swelling appears on the face.
Snoring appears.
Osteochondrosis develops.
The flow of blood to the brain is interrupted.
The chemical processes in the body slow down.
The cervical artery is bent.
Ischemic stroke may occur.

Sleeping without pillows is not only uncomfortable, but also harmful. The only category of people who do not need this device are newborn babies.

How to sleep pregnant?

For pregnant women, a special sleep pillow is created, which is a large device in the shape of a long banana, which helps to sit comfortably and relax the muscles during sleep. You need to rest on it correctly so as not to harm the baby.

To do this, you need to follow some tips:

You need to choose bedding so that its length is from the floor to the woman’s chest. Smaller sizes are not recommended.
In the position on the side, you need to put part of the product under the stomach, and clamp the extreme part with your knees. This arrangement will support the stomach and comfortable position of the legs. The upper part can be placed under the chest and cervical region and hugged with your arms.
In a sitting or semi-sitting position, put the product under the lumbar spine, thereby removing the load from it. When wrapping a pillow around the waist, you can relax and fall asleep without fear of numbness of the upper limbs.
A regular rolled blanket or oversized blanket can replace a maternity pillow. When using it, it is necessary to prevent coups on the back.
The filler of maternity bedding does not affect their benefits. The most important thing is correct use.

Important! A pregnant woman should not sleep on her back and stomach. This can harm the development of the child. Therefore, it is better to choose the position on the side, changing it alternately during the entire duration of sleep.

The pregnancy pillow can also be used after the baby is born. All family members can continue to sleep on it, and it is also conveniently used when feeding a child.

When can a baby sleep on a pillow?

At what age do babies sleep on a pillow? It is not recommended to use a pillow until the child is one year old. To find out when a child can sleep on a pillow, you must first understand why this bedding cannot be used for sleeping a baby.

During sleep, the child is not able to exercise control over his movements and, when turning over, can bury his nose and mouth in the bedding and suffocate.

Even the use of such a bedding for up to a year can provoke a curvature of the spine and cause an allergy to artificial material fillers.

Therefore, from how much a child can sleep on a pillow, each parent will decide on their own, observing the behavior of their baby.

If the child prefers to sleep on his stomach, you need to slightly raise the mattress in the head area. If the baby often spit up, you can use a pillow that fixes the lateral position.

In the case when parents cannot determine whether the child needs a pillow, it is necessary to monitor the baby during sleep and ask for advice on the correct choice of bedding from a pediatrician.

Determine the height

To determine the appropriate height, you need to measure the distance from the base of the neck to the edge of the collarbone. The resulting figure should correspond to the height of the pillow. If your neck does not hurt and does not numb when you wake up, then you have taken the measurements correctly and purchased a product suitable for you.

It should repeat the structure of the neck. And ensure the correct position of the body during sleep.

How to put

The pillow should always lie on a flat surface.

Orthopedic pillow under the head for adults with a notch under the shoulder.

Products with a memory effect repeat the shape of the body, they are placed as it is convenient for the owner.

An orthopedic pillow will radically change your ideas about what it means to "have a good night's sleep."

If the object is roller-shaped: you need to put a higher roller if the person is located on his side, and low - if on his back.

The shape can be either classic or bagel-shaped.

How to choose

The size is selected according to the width of the shoulders, it is also necessary to correctly calculate the height of the product.

It is the pillow that is in the center of attention of many doctors today, and not just orthopedists, neuropathologists and vertebrologists.

The filler is selected based on the features. Here are some of their varieties.

Synthetic. It is made in a monolithic object or is a small ball. Serves for a long time, does not cause allergies. From such accessories, the head may sweat, frequent airing is recommended.

Ecological. It is made from rice, buckwheat husks, bamboo, cotton and similar natural ingredients. If such an orthopedic pillow is used, it will have to be changed frequently, since the filler inside collapses over time. The natural component can cause allergies, therefore, when choosing, you should know if you have an allergy.

You can enjoy the massage effect that this product gives, and aromatherapy. The head will not sweat.

Gel. Do not use if you have occipital nerve problems.

They are very comfortable and able to take any form.

How to use

How to use an orthopedic pillow depends on its shape.

Classic rectangular. For any use.

If you prefer to sleep on your back, then the pillow for rest should be low.

Rectangular cutout. For lying position.

The orthopedic accessory provides stable support for the neck and head in a physiologically correct position during rest and sleep.

Rectangular with two rollers. Designed to be in the side and lying position.

Medium hardness should have a roller, which is located under the cervical region, and a soft surface should be used for the head.

Crescent shape. Assumes any use, very convenient for transport.

Travelers can look for an option that is comfortable to relax in a bus seat or in a horseshoe-shaped car.

Rectangular with recess. Use only lying down.

After waking up, on the right device, you should not have a headache.

How a pillow makes sleep good or bad

A good rest helps to replenish power reserves, preserve and maintain health. In this direct assistant is an orthopedic pillow, which makes sleep more sound. To do this, you need to take the correct position so that there is no load on the spine.

Before sleeping on an orthopedic pillow, you need to check whether it fits all the criteria in order to benefit from its use and the person does not experience discomfort and inconvenience during rest.

If the orthopedic pillow does not correspond to the anatomical features of the owner, then the rest will be bad, because the person will experience discomfort.

If after sleep you are worried about pain in the back of your head or in your temples, then you need to look at a pillow with a lower height.

Is sleeping without a pillow harmful or beneficial?

Sleeping without a pillow disrupts breathing, which directly slows down the metabolism. It can also contribute to the development of certain ailments.

The development of osteochondrosis.
The manifestation of swelling.
There may be snoring.
Violation of blood pressure.
Decreased blood flow to the head.

An orthopedic pillow is allowed to have the shape of a circle, polygon, oval, cylinder, or even be shapeless.

How to sleep while pregnant

For women expecting a baby, special oblong-shaped sleeping orthopedic pillows are produced, the length of which should be equal to the distance from the floor to the chest. It is placed under the stomach, between the knees, and its top is placed under the neck. In a sitting position, it must be placed under the lower back.

Uncomfortable posture during sleep is the cause of muscle pain and poor health.

When can a child use orthopedic pillows?

Do not purchase such bedding for children under one year old. Until this age, they do not control movement, they can suffocate, buried in it, and it is also possible to acquire a curvature of the spine.

In any children's orthopedic pillow there is not a very deep recess where you can put the head.

Babies grow and develop at different rates, so it's a good idea to check with your child's pediatrician for advice on the use of these products.

Care

Ecological fillers are short-lived, so when the pillow has become softer, changed shape, it's time to change it.

According to doctors, orthopedic sleepwear is only suitable for healthy people.

Items made of synthetic filler require frequent ventilation, dry cleaning.

Orthopedic sleep accessory is filled with resilient, elastic, hard or loose material.

Sometimes external cleaning is required; specialized products are sold for this.

Choosing the right orthopedic pillow is the first step to a healthy spine.

VIDEO: How to choose an orthopedic pillow.

How to sleep

Good evening, ladies. Announcement of the article: how to sleep on a pillow. Let's figure out how to sleep and how to choose the right pillow. Of course, the mattress must be chosen with skill, but about him -.
Most people sleep completely wrong and thereby shorten their lives. Take a look at the image. This is what our cervical spine looks like when we are standing:

Red vessels are vertebral arteries that supply our brain with everything necessary for its vital activity.

When we, watching TV or reading a book before going to bed, fall asleep on a high pillow, then our cervical region assumes such a position, as indicated below.

In this position, the head bends forward, both vessels are squeezed and blood flow to the brain is reduced. Why is it dangerous? Over time, this becomes a problem for older people: this position leads to a stroke. The vast majority of ischemic strokes occur in the morning, when a person spent the night in the wrong position.

But we still sleep on our side. Let's see what happens when we lie on our side.

Take a closer look: one of the vessels is transferred. The conclusion suggests itself: in old age, a deplorable state of health and a short old age await you. And the worst thing is that we ourselves, voluntarily, take these postures and disrupt the blood flow. A natural question arises: how to sleep.

What pillow to sleep on

How many beautifully decorated square pillows we see in stores. They are called European. In our country, they have been used for a long time and sometimes they are called merchants. These are large square pillows measuring 70x70.

But over time, our doctors, researching this topic, concluded that these pillows are very harmful to our spine and can lead to dangerous diseases in old age.

How to choose the right pillow

There is a basic rule, a simple rule: the pillow should support the neck: not the head, but the neck. I'm using the image below as an example. Pay attention to the shape of the pillow: it is rectangular, i.e. represents half of the usual. And yet, look at how the lower ends are located. They are pulled up so that the shoulders do not lie on the pillow. The head is, as it were, in a nest.

The same position of the pillow should be when we sleep on our side.

The shoulders should not lie on the pillow, and the bottom edge of the pillow should be located exactly under the neck. This arrangement keeps the spine straight and does not interfere with the blood supply to the brain.

Many have seen in stores, the so-called orthopedic pillows. Doctors praise them, advise them, but there is one inconsistency in their explanations.

First, look at the pillow itself:

If you look at it from the side, you can see its shape. It consists of two rollers of unequal thickness and a dent between them. Doctors say this about rollers: if you sleep on your back, then you need to put a thinner roller under the back of your head, if you sleep on your side, then you need to put a thicker roller under your neck.

But allow me: at night, during sleep, we all repeatedly turn in bed. If we follow the recommendations of doctors, then with each change of position, we must unfold the pillow with one or the other edge under the spine. Imagine the night of such an obedient patient: in a dream he must remember that he needs to turn the pillow and, before changing his position, he jumps up, turns the pillow upside down and only then “flops” on it.

I bow for sim. Bye.

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When purchasing an orthopedic pillow, many people do not suspect how exactly it should be used. Most can make mistakes and use it incorrectly and for other purposes. In this article, we will help you understand the question of how to use an orthopedic pillow in order to maintain your health and get enough sleep every night, having a great mood and well-being.

Detailed description of the correct use of the pillow during sleep

Each of us should know that an orthopedic pillow is much more useful than any other. Now on sale you can find a wide range of pillows, among which there are sintepon, feather, silicone, down. But it is worth giving preference to orthopedic ones. However, for some reason, many do not dare to purchase this pillow. Others, having bought this "invention", do not know how to use it correctly. As a result, they make mistakes, as a result of which their sleep turns into torment. Now you can learn in detail about how to properly sleep on an orthopedic pillow and get great pleasure from sleeping on it. By following the rules, you can easily maintain your health.

Everyone probably knows that an uncomfortable posture during prolonged sleep can lead to pain in the neck and back. As a result of a poor night's rest, well-being and quality of life can deteriorate due to constant lack of sleep. It is the orthopedic pillow that will help you learn how to sleep properly and get maximum pleasure from sleep. On it you can sleep well, and gray everyday life will become joyful days for you, thanks to the correct use of this pillow.

First you need to deal with the main points that relate to the correct use of an orthopedic pillow.

First, you should understand for yourself that an orthopedic pillow is aimed at supporting the neck during sleep, and not the head. This rule is basic, so you should always remember this.
Secondly, it is imperative to pay attention to the fact that the orthopedic pillow must have two sides, one of which is low and the other is higher. To determine the correct position of the pillow, you must consider that it is designed for the correct anatomical position of the neck and spine. If you follow this rule, you will always be able to sleep well.
Thirdly, it must be taken into account that the pillow consists of rollers of various heights. The position of the pillow necessarily depends on the position in which the person sleeps. If he sleeps on his back, then the pillow in this case should lie with a large roller under the neck, and a small one under the head. If a person lies on his side, then it is recommended to turn the pillow over so that a large roller is under the head. In this position, the pillow will fill the space between the head and shoulder, while the neck will not sag, and the head will take its usual position.

It's no secret that for many people, cervical osteochondrosis is a real problem. Very often, this disease appears as a result of improper functioning of the spine, a sedentary lifestyle, low physical activity and, of course, an incorrect position during sleep. Negative muscle changes especially occur with age and it is very difficult to deal with these ailments. Modern medicine offers various methods of treatment, but at the same time, doctors will definitely advise you to purchase an orthopedic pillow.

Some experts may advise sleeping without a pillow at all in case of problems with the neck and spine, but it has already been proven that this is a serious mistake, since the neck in this position will strain even more. And the orthopedic pillow, when used correctly, helps the cervical vertebrae to relax, thanks to the maintenance with the help of a large roller.

When buying an orthopedic pillow, you should consider its shape and size. They must be selected exactly for the person who will sleep on it. An ordinary pillow in the treatment of diseases of the neck is not suitable, because during sleep the neck is located almost on the same level with the head, that is, the vertebrae will be somewhat displaced, as a result, cerebral blood supply will be disturbed. The pillow in case of such a disease should only be rectangular.

While sleeping on an orthopedic pillow, the neck will be able to take the correct position, while all the muscles will relax, and the blood vessels going to the brain will not be squeezed.

Orthopedic pillow for newborns

Many adults already use orthopedic pillows. It is worth noting that these also exist for babies, only they differ slightly in shape, but they have similar characteristics and properties with pillows for adults.

Most of the diseases that can manifest themselves at an older age begin to develop in childhood. Therefore, for their prevention, the child's body needs a good rest, and, accordingly, high-quality bedding.

The playpen, mattress, pillow, blanket should be made of quality materials, which will contribute to healthy sleep and development of the child.

Very often, newborns are put to bed without a pillow at all - in this case, you need to slightly raise the headboard.

Pillows for newborns are designed according to all the rules: they allow the child to have a good rest. Taking into account all the anatomical features of the structure of the child's body, the pillow allows the muscles and spine of the crumbs to completely relax during sleep, which allows the baby to feel comfortable. The ideal pillow helps the child avoid torticollis and headaches, and it also reduces muscle tone.

The orthopedic pillow that you plan to buy for your baby must meet the following requirements:

the pillow is made of high quality materials;
the pillow is safe;
the filler is necessarily made of hypoallergenic materials;
has thermal insulation properties.

If you have a pillow for feeding, then know that it should never be used for sleeping, as these are two completely different devices that have completely different purposes.

The main feature of the orthopedic pillow for newborns is its configuration, which helps children in the formation of the correct head shape. The presence of a recess in the center of the pillow is its main feature.

Fill children's pillows with sintepuh or latex. These materials are recognized as environmentally friendly and do not cause allergies in crumbs. By the way, latex has additional advantages: it, like plasticine, takes the form of a child's body and helps kids enjoy long hours of undisturbed sleep.