Many people have preferred or optimal sleep conditions. They might want a certain temperature, white noise, a specific thread count or a particular fabric for sheets.
However, none of those situations has a direct impact on spinal alignment, which is a crucial element for sleeping well, according to the National Spine Health Foundation.
But a pillow does. And selecting the wrong pillow can determine whether you place your head at an awkward angle, awaken with a headache, contribute to excessive curvature of your spine or strain ligaments and muscles in your neck.
A pillow has one job – keep your spine in line.
Spinal health has become increasingly important in a modern era of desk jobs, sedentary lifestyles and the poor posture that both can produce.
Consequently, it’s essential to use the appropriate pillow to curtail the frequency of spinal misalignment while sleeping.
Poor posture can contribute to lordosis, a condition in which the spine curves excessively toward the front of your body. A spine has natural curves, but when the curve extends beyond what is natural, pressure on vertebrae, the small bones in the spine, and muscles can result. Â
That’s particularly true of the cervical spine which comprises the first seven vertebral bones of your spine starting at the base of the skull – the exact area where most people place pillows.
To prevent lordosis, it’s essential to maintain a healthy neck position, particularly while sleeping. Using a pillow with the appropriate firmness and height will prevent your head from bending in an unnatural, misaligned position and straining the muscles and ligaments in the neck.
Consider sleep position and a pillow’s composition when deciding what type of cushion you need for spinal alignment.
Firm, lofty pillows are best for side sleepers to wedge in the gap between the shoulder and the head. If the pillow is too soft, the head will tilt too far downward toward the mattress, according to the National Headache Institute.
To protect the natural neck curve, back sleepers should use a medium loft pillow. Conversely, facedown stomach sleepers should choose a thin, soft pillow. Using a pillow that is too firm or stiff positions the neck in a constantly flexed position and can cause stiffness, according to the Harvard Medical School.
A pillow’s support and comfort depend on the construction material. Latex pillows provide a firmer surface while down pillows are softer and provide breathability. For personalized support that adapts to the shape of your neck and head, choose memory foam.
Remember, a pillow has one job – keep the head, neck and spine aligned. The Headache Institute recommends replacing a pillow about quarterly or when it literally lays down on the job by losing its original firmness.
