Generally, you should be replacing your pillow every 12 to 18 months. After two years, it has definitely got to go, no questions about it.
If your pillow is way past its time it most likely contains dead skin cells, mold, dust mites and all kinds of other gunk that have built up over the years. In addition to this, a bad pillow will worsen your headaches, neck pain and even shoulder pain if not used properly.
If you are looking to improve your quality of sleep, start with addressing your pillow. There is nothing better than starting your day fresh after a GREAT night’s sleep.
Now I know there are plenty of pillows out there, I have seen them too, each trying to market to you in their own special way. Each person also has their preferred position to sleep, in despite what the Doctor has told them. The overall goal of a great pillow is to keep your spine as neutral (straight) as possible. So here are a few tips to consider when shopping for that new pillow regarding different sleeping positions.
Side sleepers
This group needs to look for a slightly firmer pillow to match the space between the ear and shoulder. If it’s too thin, your head will fall and bend to meet the pillow. Too large, well you will bend the other way. Remember it’s all about keeping the spine in neutral alignment.
Back sleepers
This group needs a thinner pillow. Reason being, you do not want your head positioned too far forward for 8 hours every night. In addition, look for a pillow which has extra cushioning in the bottom third portion to gently support your neck.
Stomach sleepers
This group needs a much thinner pillow as a think pillow will extend your head, jamming the back of the spine all night. If you are a stomach sleeper try sleeping in the commando position. The side you are facing, lift the same side arm and leg, whilst straightening the opposite arm and leg. This position attempts to keep the whole spine rotated to one side instead of sleeping like a pretzel.
Any questions feel free to ask in the comments below :)
Angelo Campanella
