If you want to live a happier, healthier life, then the first thing you’re going to need is a strategy for plenty of restful sleep. There are a lot of things that can disrupt our sleep quality in the modern world, including the use of technology before bed, the distraction of noisy traffic outdoors, or the stress and anxiety that we deal with each day. However, there are also ways that you can adjust your sleep hygiene routine to get your slumber back on track.
Changing your night-time routine, more importantly, picking a new pillow for your bed can help you to enjoy a better quality of sleep. Here are just some of the best tips you can follow to ensure that you have the right pillow for a sensational slumber.
What to look for in a pillow
There are a lot of different things that you can try to find in a pillow that will help you to determine whether it’s the right choice for you or not. Not one pillow will suit everyone. Your choice will be based on your personal preferences. Examples are:
- Fill and fiber: You’ve probably noticed that there are a variety of pillows out there filled with synthetic materials, cotton, memory foam, down, feathers, and a range of other substances. The fill of your pillow will affect how it feels under your head. If you like a softer pillow, then down and feathers are a great choice. Alternatively, if you’re looking for firm support to help with a painful neck, then memory foam or latex might be a better option, read more here for other options.
- Height: The height of a pillow depends on how much filling it has. Some pillows are designed to be stacked, so they’re a little thinner. Other cushions will lift your head almost a foot off the bed.
- Size: For most people, the standard pillow is sufficient and large enough. However, you might prefer a much bigger pillow that allows you to keep your posture in alignment as you roll around during the night. You may even prefer a body pillow that you can snuggle with when you sleep. There are also specific pillows made for people who have joint issues, as well as for pregnant women who need extra support.
Keep in mind that the fabric you use for your pillowcase will also have an impact on your sleep quality. Some people hate pillow coverings made out of silk, whereas others love how good this material is at staying cool. Ideally, you’ll also want a fabric that isn’t going to collect too much sweat or odor as you sleep.
Match your pillow to your sleeping position
Remember, your sleeping position will play a big role in the pillow that you choose. If you’re often lying on your side during the night, then you can do well with having your head a little higher on the bed. A memory foam or latex pillow would be a good choice for this. Additionally, firmer pillows are often excellent for side sleepers. On the other hand, if you sleep on your back or stomach, you need your head and spine to be closely aligned. This means that you’ll need a flatter, more adjustable pillow.
If you sleep on your front or back, a good choice is often down, feather or cotton filled pillows. Alternatively, you might want to look into a hybrid pillow which has stuffing that you can add or remove depending on your changing sleeping position preferences. If you sleep on your stomach, you may even prefer not to use a pillow at all.
Featured image: Sarah Boudreau/Unsplash