Waking up with aches and pains, or feeling unrested may have more to do with how you sleep than you think. Many of us may put the blame on stress or ageing, but we mustn’t overlook the possibility that our sleeping position and posture can also subject our bodies to prolonged strain.
As comfortable as a plush bed with fluffy pillows may seem, they are only as good as the support they give your body. Mattresses and pillows are not made the same. It’s not just the size and thickness that set them apart. We must remember to factor in the build quality and how it would suit our individual needs and preferences. There is a mattress for every kind of sleeper, and there are different types of pillows that can help you achieve the correct sleeping position.
At Magniflex, we develop innovative sleep solutions with Memory Foam to enable you to experience restorative sleep. We offer a wide range of orthopedic mattresses along with rest accessories including ergonomic pillows that allow you to build yourself the best bed for sleeping. Here is a guide to different types of pillows and their ideal placement so you can maximise the benefits of deep sound sleep.
A Guide to Different Types of Pillows and Their Ideal Placement
Side Sleepers
It’s most common for a vast majority of people to sleep on their side. To avoid stiff necks or back pain, you may need to combine different types of pillows to maintain neutral spine and hip alignment. The intention is for your head and neck to be elevated to relieve pressure on your shoulders and your waist as well as your hips to be supported so as not to strain your lower back.
The height and depth of the pillow for your head should match the distance between your neck, and shoulders. It shouldn’t be too soft nor too firm, but just right to allow you to look straight ahead. In the absence of a Memory Foam mattress or topper that can conform to your body’s natural curves, you can support your lower back by putting a small pillow under your waist to prevent your midsection from sagging. We also recommend you place a firm pillow between bent knees so as not to pull your hip forward.
Back Sleepers
The best type of pillow for back or supine sleepers can completely support and adapt to the shape of your head and neck. A goose down feather pillow may be perfect as it could fill in the gap between the neck and mattress, while positioning the head in a way that it is looking up without your chin closing into your chest.
Those who sleep on their backs may find it helpful to have two different types of pillows to keep the spine parallel to the mattress. To achieve the correct sleeping position, have one nesting right above the top of the shoulders and another under the knees. The idea is to mimic the proper standing posture to avoid straining the neck and back, while allowing your body to fully relax into the bed.
Stomach Sleepers
Stomach sleeping is unpopular and is usually discouraged by sleep experts due to their potential drawbacks to sleep posture, especially for pregnant women. However, we do understand it could be hard to change your sleep patterns when you’re lying unconscious and unable to control your movements. We advise stomach sleepers to take advantage of firm Memory Foam mattresses so that the torso does not sink down and use low loft pillows.
Different types of pillows can help stomach sleepers prevent their spine from overarching, causing tension in their neck and lower back. These pillows are generally thin and placed under the head and pelvis. Consider a fairly flat thermoregulating pillow so that the side of your face will be less prone to discomfort or irritations from sweating.
Combination Sleepers
It only makes sense for combination sleepers to need different types of pillows to support all sleeping positions and habits, whether on your side, back, or stomach. Memory Foam pillows are ideal because they’re designed to adjust to all movements. We also suggest having at least a queen mattress so you have enough space to move around.
While it’s hard for combination sleepers to be certain about how they sleep, our pro tip is to choose a pillow that ensures the alignment of your head and neck throughout the night. Also, try determining your dominant sleeping patterns by observing how your body is positioned upon waking up, and which parts seem sore. Chances are, those are the parts of your body that need to be supported. It’s always a good idea to have an extra and versatile pillow you can easily grab and place between your legs, under your pelvis or knees, or behind your back.
Upright Sleepers
More often than not, an upright sleeping position is temporary for instances such as travelling or recovering from surgery or injury–when movement is restricted. Cases where an upright sleeping position is more permanent are usually because of chronic back or neck pain, health conditions like sleep apnea, or difficulty getting out of bed.
Upright sleepers can be more comfortable in an inclined position with different types of pillows that can isolate certain movements. A firm wedge pillow together with a horseshoe shaped pillow can prop up your upper body, maintain spine alignment, and prevent your neck from twisting or falling on either side. You can also opt for a contoured pillow to help keep your shoulders square.
Takeaways on Different Types of Pillows
While sleep is a natural occurrence, there is a right and wrong way to sleep. One way to instantly improve sleep quality is to invest in different types of pillows that can support your preferred sleeping position.
Pillows are not intended to be a one-size-fits-all. Pillows vary in size, shape, thickness, softness, firmness, and filling for a reason. It’s more than a matter of preference, too. Rather, it’s about understanding your sleep patterns and habits, and taking advantage of different types of pillows to help you achieve the correct sleeping position.
