How many times have you come home exhausted after a long day at work or after an intense night of partying and the first thing you have done is throw yourself into bed and hug your bed pillow to fall into a deep, almost comatose sleep until the next morning? Surely almost always. We owe that dreamlike pleasure in large part to our pillow, that spongy and comfortable element of our bedroom capable of making our head float like on a cloud every night.
And the fact is that the pillow has undoubtedly become one of our best friends and allies when what we want is to enjoy a restful rest. But like everything in life, sleeping with or without a pillow, or doing it on a softer or harder one, flatter or very bouncy, more or less ergonomic, is a matter of taste, but also of health. Health professionals and sleep experts recommend changing it every two years to avoid damaging our cervical spine in the long term.
Therefore, correctly selecting the type of pillow that suits our needs and that perfectly fits our body and posture every night is a key factor that must be taken into account if we do not want to wake up every morning with neck and shoulder pain. Surely you know what we are talking about, right? If you want to avoid this discomfort, do not miss the recommendations we have for you at the end of this article.
What is a pillow for?
The main function of the pillow is to help you maintain a proper sleeping posture, which experts call “neutral posture”. That is one in which the neck and spine are aligned without bending or curving.
The neutral posture is essential for deep, restful sleep. It is also ideal for taking care of the health of our neck, shoulders, and back because it allows the muscles to relax.
Is it good to sleep without a pillow?
Most medical professionals, especially those specializing in sleep disorders and osteopathy, agree that, except for babies, adults of small build, or people who have the habit of always sleeping on their backs, we should always sleep with a pillow to maintain a straight and balanced posture that correctly aligns our back and neck while we sleep. In this way, we will avoid forced postures and release tension to rest comfortably and without suffering cervical problems.
What happens if I sleep without a pillow?
For most people, a pillow is essential to maintain a natural sleeping posture. This sleeping accessory helps maintain a correct body posture and relax the body, avoiding overloading the neck and cervical muscles. Therefore, if you sleep without a pillow, you could suffer from two main problems:
- Tension in the neck and cervical muscles: When sleeping without a pillow or using a pillow that is not the right height or firmness, the neck and cervical muscles can be subjected to greater pressure due to having to support the weight of the head.
- Acid reflux: When sleeping with your mouth at the level of your stomach, it is easier to cause acid reflux and involuntary regurgitation, which can even interrupt sleep and rest.
When can I sleep without a pillow?
Although it is best to use a pillow, there are some exceptions in which sleeping without one would not be harmful. Let's see them:
- People who sleep on their back and on a mattress that relieves pressure points: In this case, a pocket spring or memory foam mattress could promote neutral alignment without the need for a pillow.
- People who sleep on their stomach: Although it is important to clarify that this position is the least recommended way to avoid ailments and injuries, it is true that the pillow can be uncomfortable and make breathing difficult. However, we reiterate that this position is not recommended precisely because it forces the sleeper to turn his or her head, breaking the natural alignment of the spine.
- People who weigh little: The less you weigh, the less pressure you will exert on your cervical spine and the less necessary the pillow will be.
- People of child age: Boys and girls have a more flexible spine so the pillow is not so essential. However, it is always recommended to use it.
- Newborns: They should never sleep with a pillow during the first two years of life as it can prevent them from breathing properly.
Types of pillows: which one is best for you?
There is no single answer to this question, as it will depend on our preferences and our posture. Approximately 75% of adults over 20 years of age tend to sleep on their side or in the fetal position, which is why it is necessary to use a pillow for side sleeper that relieves excess pressure on the shoulders, corrects postural or spinal deviations, and prevents possible back pain.
Therefore, thinking about how we sleep every night is essential when choosing the pillow that best suits us. Do you know which one you should choose if you sleep on your side, face down, or face up to sleep like a baby? What thicknesses or materials should you choose? Do you want to enjoy good lumbar and cervical health and even avoid possible respiratory problems? These are some of the options that we recommend from ZAMAT.
- Soft and thin pillow: This is the recommended option if you tend to sleep face down. This will prevent your neck from leaning backward. In this case, the feather pillow is one of the most popular among consumers.
- Memory foam pillow: It is the ideal pillow for those who prefer to sleep on their side or in a recumbent position. Also, for those who sleep on their back or who keep tossing and turning throughout the night.
This type of pillow is of medium firmness and thickness, which guarantees perfect cervical alignment throughout the night. In addition, the memory foam material adapts to your cervical vertebrae with a soft welcome, relieves pressure on your neck thanks to its high density and durability, and significantly improves the quality of sleep due to its softness and freshness.
How do you choose a good pillow for sleeping?
Although the pillow is a fundamental support for enjoying a restful sleep and taking care of our muscular health, it must be made very clear that sleeping without a pillow can be just as bad as sleeping with one that is not suitable.
When buying your pillows, it is important to keep in mind that there are no better options than others. Different types of pillows respond to various needs. To find the most suitable option for you, we recommend visiting our website https://zamathome.com/.
We have opted for a wide range of pillows approved by physiotherapists, making them available to you on our website at an affordable price for everyone.
Choosing a good mattress and bed base is key, but so is choosing a pillow that guarantees a good rest. And you, what position do you sleep in? What is your favorite pillow? If you think it's time to change your pillow, take advantage of our online offer right now and try our products. You will sleep so comfortably on it that they will have to snatch it out of your hands in the morning.