How to choose the ideal pillow for a good nights sleep – 06/06/2023 – Equilibrium

Neck, lumbar and cervical pain, in addition to poorly slept nights and little invigorating sleep, may be signs that it’s time to change the pillow.

Despite not always receiving the necessary attention, the item is extremely important to keep the musculature and vertebrae of the spine in good condition, in addition to influencing the quality of sleep, according to specialists.

However, with such a wide variety on the market, it can be difficult to know where to start. On the internet, options range from values ​​below BRL 20 to those approaching BRL 500.

According to experts consulted by the Sheetthe ideal way to combine comfort with health and well-being is to pay attention to the material and height of the pillow, in addition to testing the product before purchasing.

Is there an ideal thickness?

A study conducted by Professor Isabel Sacco, from the Department of Physiotherapy, Speech Therapy and Occupational Therapy at the Faculty of Medicine of USP (University of São Paulo), evaluated foam pillows to indicate which was the most comfortable.

The work tested products that were between 5 cm and 14 cm thick, and concluded that those around 10 cm were considered the most comfortable by most participants. They also promote better spinal alignment and less muscle activity. The tests were carried out with adults lying in a lateral position, the most recommended by specialists.

According to Sacco, pillows that are too low or too high can cause fatigue and muscle wasting, in addition to pain. “Low or very soft pillows, such as feather and feather pillows, misalign the spine, causing muscles to shrink when they should be resting,” he says.

However, it is not possible to indicate an ideal pillow height for everyone, since the measures necessary for the best alignment of the spine may vary and depend on the chosen sleeping position. In addition, it is necessary to consider the material used and how much it deforms with the weight of the head.

What’s the best material?

According to a 2009 Australian study, latex is the most recommended material for treating neck pain, in addition to improving sleep quality.

Sacco, however, points out that such pillows may not be as comfortable, as they deform little. In addition, this characteristic also makes it necessary to choose a size that is especially suitable for the user, which can make selection difficult.

Foam or viscoelastic pillows are a more malleable alternative, says the teacher. On the other hand, those with plumes or feathers are not the most recommended, as “they need to be higher, because they deform a lot”, she says.

When to change my pillow?

According to orthopedist spine specialist Ricardo Teixeira, products should be changed when they are very worn out, deformed or causing pain.

This deformation or thinning occurs according to use and may vary according to head weight and number of sleep cycles. Also, some materials are more easily deformed.

“The most important aspect is to keep the spine aligned, and firmer pillows tend to keep this alignment preserved for a longer time”, points out Teixeira.

However, it can be difficult to identify this deformity or discomfort in everyday life. In order not to take risks, the ideal is to follow the expiry date recommended by the manufacturer, which is usually about two years.

How to choose a comfortable pillow?

The experts’ recommendation to buy pillows goes against the ease offered by online shopping. The best thing is to go to the stores in person and carry out tests. It is important to try it without the plastic cover that protects the product and in the chosen sleeping position.

In addition, it is necessary to lie down for some time so that the pillow adapts to the weight of the head and achieves the deformation that will occur during a night’s sleep.

Teixeira also recommends prioritizing traditional brands with good quality, in addition to recommending adaptable models.

“There is no ideal pillow for everyone,” he says. “I often recommend pillows with foam layers, which can be removed or added to adjust the height.”