Unlike a body pillow, your partner produces body heat which will, in fact, make it more difficult for you to fall asleep. So, while your partner may be cute and cuddly, they need to move over for the body pillow. A nightly routine is critical when trying to lessen tossing and turning. We all love hugs well, most of us because of their instant comforting effect. A hug makes you feel safe and happy. Holding onto a body pillow at night can replicate this sensation and create a sense of peace as you doze off.
The emotional element associated with hugging and holding allows your mind to stop racing, instead focusing on the quiet around you as you relax your muscles. Holding onto a stuffed animal as a child turned off that energetic light switch and helped you fall asleep.
When this happens, your leg slides forward, causing you to twist and put pressure on your back. A body pillow allows you to relax your muscles and stay in proper alignment. And then there are those of us who need to be cuddling something, be it a pillow, a stuffed animal, or any inanimate object. Why is cuddling so important to some?
Most pillows can be categorized as soft or plush , medium soft, medium, medium firm, or firm. Pressure Relief Pressure relief is tied to firmness, as a pillow that is too hard may cause pressure points if sleepers stay in one position for too long. This is especially relevant for side sleepers, whose ears make prolonged contact with the pillow and may be more sensitive than other areas.
Soft pillows or materials that conform closely generally provide better pressure relief. Shape Most pillows are rectangular, but some pillows feature unique shapes that are specially designed for certain sleep positions. Many ergonomic pillows, for example, have a structure of curves and dips to support specific areas of the head, neck, and shoulders.
Pillows for side sleepers may also have a cut-out section for the shoulders, whereas wedge-shaped pillows are popular with people who want to elevate their upper body. Price Pillows come in a wide range of prices, from tens to hundreds of dollars.
For example, pillows with organic certifications or those made from premium materials are generally more expensive than synthetic options. Shoppers may also pay more for complex or proprietary designs. Quality Materials The quality of materials used in a pillow directly affects its longevity, comfort, and price-point.
Cheaply made pillows may be quicker to flatten or become bunchy. Natural materials or denser foams may represent a larger investment at first, but the investment can pay off in the long run if the pillow is more durable. Moldability Many sleepers prefer a huggable pillow that can be squashed into different positions while sleeping, or folded in half to make a backrest when reading in bed.
Soft pillows tend to have good moldability, though some feature gussets or other designs meant to help them keep their original shape. Temperature Regulation Pillows made with breathable materials can help reduce heat buildup and provide a more comfortable sleep surface. To stay cool, both the fill and the cover should allow room for airflow.
Materials such as wool, cotton, and latex are naturally breathable. By contrast, materials such as down or memory foam may trap more heat. Manufacturers sometimes use an aerated design, phase change material, or other techniques to promote temperature neutrality.
Soft pillows are favored by much of the population. For stomach and back sleepers, a soft pillow allows the head to settle down closer to the mattress for optimal spinal alignment. For side sleepers, a soft pillow helps reduce pressure points at the ears.
Due to their malleability, soft pillows are also popular with people who like to snuggle or scrunch their pillow into different shapes. A small, soft pillow tucked under the legs or lumbar spine may help relieve pressure in the lower back. Sleeping on a pillow that is too firm may be uncomfortable, or even cause pressure points where the head touches the pillow. However, sleepers should take into account that a softer pillow compresses more when laying on it. This means that side sleepers and those who weigh more than pounds may need to buy a higher pillow to make up for the plush sinking effect.
Side and stomach sleepers should also be aware that an overly soft pillow may restrict breathing if it allows the face to sink down too far. You may also need to consider how plush your mattress is, how much your head weighs, whether you have any special pain points to consider, and your own personal preference.
Pillows can be constructed from a variety of different materials, each of which come with their own unique feel, level of support, and price-point.
Some pillows also combine two or more materials to capitalize on the benefits of each one. Polyfoam: Polyfoam, or polyurethane foam, is a synthetic material that offers moderate contouring. Polyfoam pillows are usually on the firmer side. They may be aerated with pincore holes to increase airflow, shredded to increase contouring, or blended with other materials to add a sturdier core. Polyfoam pillows are usually quite economical, though they may not last as long as other types.
The enhanced contouring gives it a softer feel than polyfoam, especially if the memory foam is shredded. Memory foam pillows tend to trap heat, an issue which some manufacturers try to solve by adding gel infusions or phase change material. Down: Down refers to the soft, light feathers of a goose or duck that lay beneath the coarser outer feathers. A down pillow typically starts out fluffy and then compresses considerably when you lay on it.
Down is moldable and durable, but it tends to be expensive and it may trigger allergies. Shoppers interested in animal welfare may want to look for ethically sourced and cruelty-free down.
Down Alternative: Down alternative pillows attempt to provide the same soft, fluffy feel of a down pillow without the use of animal products. Typically made with polyester fibers, down alternative is less expensive than down. Like down, down alternative tends to sink in as weight is applied, which is helpful for pressure relief but which may not provide the support of a foam or latex pillow.
Latex: Made from the sap of the rubber tree or synthesized from chemicals, latex is a durable material that provides a moderate level of contouring and firm support. Latex is naturally breathable, and latex pillows may be aerated with additional holes for increased airflow. Latex is generally firm and comes pre-molded, making it difficult to reshape if needed. However, some latex pillows are made with shredded latex, which is more moldable. Sleepers can also purchase blended feather and down pillows.
As with down pillows, feather pillows offer good moldability, and they allow sleepers to sink in quite far. They are quite durable, but with repeated use, they may start to flatten and need to be re-fluffed. Feather pillows may trigger allergies, and they require a bit more effort to keep clean. Buckwheat: Buckwheat pillows , made from buckwheat hulls that lock together to form a firm, supportive feel, are becoming increasingly popular. Most buckwheat pillows are customizable and allow the user to adjust the loft by adding or removing buckwheat hulls.
Buckwheat pillows are very durable and offer great airflow for hot sleepers. However, buckwheat pillows offer minimal pressure relief and may not be a suitable choice for someone who prefers a soft pillow. Wool: Wool is a durable natural fiber collected from lamb or sheep. Wool fibers have a crimped shape that makes them quite resilient and springy. Wool is more often added as extra padding, but wool itself typically has a medium firm feel with moderate contouring.
Water: A less common type of pillow is the water pillow, which is typically constructed with a water chamber surrounded by padding.
Users may be able to customize the loft and firmness by adding or removing water. Water pillows tend to provide good support and cooling. However, when the water pouch is full, the pillow becomes quite heavy and there is a small potential for leakage. Pillow covers also come in a variety of materials, such as cotton, polyester, or Tencel. Cotton and Tencel are soft and breathable, while polyester is inexpensive, lightweight, and easy to care for.
Pillow covers may also be made with blended materials, often featuring stretchy materials such as spandex. As sleeping position dictates how far your head is from the mattress, your preferred sleeping position also affects how firm your pillow needs to be. Within the requirements of each sleeping position, individual sleepers may also have their own preferences. Side sleepers typically prefer a medium to firm pillow.
Sleeping on your side puts more pressure on the shoulders and creates a sizable gap between the shoulder and head. The pillow must be firm enough to support the neck and take pressure off the shoulders. That said, a pillow that is too firm may cause pressure buildup where the head touches the pillow. However, a review of studies found that sleeping on either side seems equally safe for you and the baby. Many companies make U- or C-shaped pregnancy pillows designed to make sleeping on your side more comfortable.
These pillows hug your body and also have a piece that you can fit between your knees. Putting a pillow under your knees while you sleep on your back is another potential way to reduce back and hip pain. Putting a pillow under your knees helps keep your spine neutral and supports the curvature of your back. You may also find it helpful to put a small pillow or towel under your lower back for extra support.
Sleeping on your back keeps your weight evenly distributed against the widest part of your body. You may find this helps take the stress off your spine compared to sleeping on your side, especially if you have issues on both sides. Sleeping with a pillow between your legs is generally safe. If you find it hurts, you should avoid sleeping in this position. If you have hip or back pain on both sides, you may find it difficult to sleep on your side and may want to try sleeping in a different position, like on your back with a pillow under your legs.
Putting a pillow between your knees helps keep your pelvis and spine neutral while you sleep. You may find that it helps reduce your back or hip pain. Here's what you need to know.
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