This is pillow talk you don’t want to miss.
A good night’s sleep is so much more than catching a few hours of shut-eye. Quality sleep is vital for our well-being, but sometimes even with our best intentions, we wake up feeling tired and achy.
Your pillow might be the culprit. Do you stack your pillows in a mountain of supposed comfort? Apply the hotel approach of two pillows? Or sleep with the one and only?
How many pillows is the right number? Let’s hear what the sleep experts have to say.
Although many people sleep with more than one pillow, the recommended number is just one. A pile of pillows might look attractive and feel comfortable as you lay your head down to rest, but a single pillow is all you need for optimal support and neck alignment. In fact, more pillows usually mean more strain on your neck, shoulders and spine, causing pain and poor posture.
The purpose of using a pillow is to make sure your neck is aligned with your spine. If you are piling the pillows high, making your neck too elevated, the unnecessary strain on your neck and spine will likely cause poor sleep and back pain.
Sleep studies have also found that using only one pillow reduces the amount we toss and turn at night. The higher the number of pillows, the more your sleep takes a hit. So not only does one pillow offer the best support, it helps you to sleep more peacefully overall.
Whether you are a back, front or side sleeper, sleep experts still recommend using just one pillow for your head. Although the quantity may be the same, the type of pillow you use may vary for different sleeping styles and body types.
If you are a side sleeper, you are the exception to the one pillow rule. Sort of.
Two pillows can benefit side sleepers as long as you put one pillow under your head and the other between your knees. Placing a pillow between your knees can help your spine stay aligned by stopping your top leg from pulling it out of alignment.
Sleep experts have also agreed that using a firm pillow between your knees can prevent future issues with your lower back and hips.
As for the pillow under your head, look for slightly thicker yet malleable pillows that hold your head level between the vertical placement of your shoulders while filling the gap under your neck.
By now, we should no longer need to ask how many pillows, but which kind of pillow supports a back sleeper the best.
Sleeping on your back is considered the best position for your spine. Using a thin yet firm and responsive pillow beneath your head will help maintain ideal neck and spine health. If sleeping on your back causes pain in your lower back, try putting another pillow underneath your knees to reduce the strain on your lower back.
If, however, you need extra neck support, try tucking your pillow under your shoulders as you sleep, or roll another thin pillow into your pillowcase.
A tip for back sleepers prone to snoring – your pillow may be too high or too soft, making your head tilt back and constrict your airways.
Sleeping on your stomach is not the most favourable sleeping position but for those finding comfort in this position, opt for a thin, soft pillow or even no pillow at all. The less angled your back and neck are, the better. Adding another pillow beneath your pelvis can also help align your spine.
We all know the answer – a single pillow under your head is best! So, say no to back pain and poor posture, and leave the mountain of cushions for decorative purposes only!
If you have found the perfect pillow, it is time to buddy up with a supportive mattress – check out our Lea Mattresses for the ultimate night’s sleep!
