How to lie on a pillow. How to sleep properly on orthopedic pillows, maternity pillows and buckwheat pillows

A comfortable sleep is very important for a full-fledged energetic life of a modern person. The comfort of the bed directly affects the well-being and health of any of us. Therefore, now you will not surprise anyone with such once bizarre novelties as an orthopedic pillow or a mattress with the effect of memorizing the position of the owner's body.

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However, not everyone still knows how exactly to sleep on an orthopedic pillow... It often happens that it is quite easy to acquire such an item, but after sleeping on an orthopedic pillow, you get discomfort and unpleasant sensations, you remain dissatisfied.

Many people simply do not know exactly how to put their head on the pillow so that the body can rest. Let's consider the question: "How to sleep properly on an orthopedic pillow" and see the photo.

In fact, sleeping properly on an orthopedic pillow is easy enough. There are several simple rules comfortable choice and rest on the pillow.

1) When choosing an orthopedic pillow, do not buy the one advised by sellers just from experience. Be sure to check the pillow yourself! Place it under your head and relax. Try to listen to your body and feel how comfortable it is.

2) Lie on a pillow and ask a loved one to look from the side the position of your head in relation to your spine. The spine should be straight along its entire length so that the head does not rise above the back line, but also does not fall below it.

3) Choose an orthopedic pillow by size and shape regarding the characteristics of your body and your complexion. Because for different people orthopedic pillows of different sizes and shapes are suitable. And this is very important.

Look at Photo below how to sleep properly on an orthopedic pillow

Read the most popular article in this category:

Sleep is one of the basic, absolutely natural conditions of the human body. He does not need to learn or get used to: a newborn child sleeps 18 hours a day, and does so without prompting and / or reminders. But what really needs to be learned is how to sleep properly. Because in the process of technical development, human civilization has invented many adaptations, including for sleep. By design, pillows, mattresses and blankets should improve the quality of sleep, but in reality this is not always the case. And instead of relaxing and resting, you have to think about how to sleep properly on a pillow.

We suggest that you solve that problem once and for all, so that you do not doubt the safety and usefulness of a night's rest in the future. Let's find out how to sleep properly on a pillow, how to choose a pillow for sleeping, and if you need one at all. The importance of these questions is not exaggerated in the least, and you will see this too. And if it is true that sleep is health, then sound sleep on the right pillow means good health, good rest and vigor throughout the day.

How to sleep properly, on a pillow or not? Cushion height
People have been falling asleep every day for billions of years. It is not surprising that over such a long time, many opinions and stereotypes, true and false, about how to sleep properly have formed and strengthened. And the need for a pillow is one of the stumbling blocks around which somnologists, orthopedists and bedding manufacturers are enthusiastically debating. To find out which of them is right, let's first understand some of the indisputable facts:

In order for the body to relax and rest, it must be in a physiologically correct position during sleep. In such a way that the spine is even in all areas, from the coccyx to the cervical zone.
The arteries that supply the brain run through the neck. If they are pinched, the brain suffers from a lack of oxygen, the transmission of nerve impulses is disrupted.
An overly high pillow causes the neck to curve upward. A pillow that is too low does not provide sufficient support, and the head is lower than necessary for the correct position of the spine.
If the neck is not parallel to the mattress during sleep and violates the straightness of the spine, the vertebral discs in the inter-articular openings stretch or contract. As a result, not only the neck hurts in the morning, but in general the person does not feel rested.

Obviously, the complete absence of a pillow is tantamount to a very low pillow, which means that it cannot be correct and useful. You have probably heard more than once that the pillow provokes the formation of wrinkles, edema and creates additional stress on the internal organs. But this is nothing more than a delusion. Easy breathing and metabolism are much more important for the body, and they can only be ensured by sleeping on a pillow correctly. You can check it yourself and make sure. Most likely, one hectic night and not a very good morning after it will be enough to understand that sleeping on a pillow is right and necessary.

How to sleep properly on a pillow? Your pillow and sleeping position
To improve the quality of sleep and finally get rid of the accumulated lack of sleep, you need to learn how to sleep properly on a pillow and give your body a suitable sleeping position. We have already found out that the back should be flat along the entire length. As an example, you might notice the position of your spine when you are standing looking straight ahead. And you can keep your back straight, even while lying in bed, if you follow these rules:

First of all, unlearn sleeping on your stomach. This is the most unfortunate pose for an adult, in which the neck arches unnaturally, and the spine literally twists. If necessary, lie on your stomach, it is better to remove the pillow or replace it with a folded blanket - in this case, the neck is bent, but at least not raised.
The height of the side sleeping pillow depends on the width of your shoulders. Accordingly, broad-shouldered men should choose thicker pillows, and their more fragile wives should choose thinner ones. This goes against the desire to buy matching pillows for a double family bed. But decide what is more important for you: healthy sleep or the unity of interior details.
Ideally, while lying on your side, you should not rest your shoulder on the pillow, only your head rests on it. Old-style square pillows are not very suitable for this, it is better to take a rectangular pillow. But, whatever shape and size it may be in your case, place the pillow so that it ends over your stoves. Move it towards the head of the bed, fold it in half, etc.
Those who are accustomed to sleeping on their backs need lower pillows than those lying mostly on their sides. To avoid the development of osteochondrosis cervical spine, choose a pillow on which your head will not be thrown back.
You can't turn your head up either. If you've read or watched TV in bed before going to bed with a pillow under your back and head, remember to lower the pillow to a horizontal position before falling asleep.

Define correct height pillows are not difficult for myself personally. First, notice how it feels in the morning. If your neck is "stiff" and you want to stretch it with a few turns and tilts, then your pillow, most likely, is not high enough. A second symptom of a pillow that is too low is an instinctive urge to put your hand under the pillow and / or under your head. So the body itself tells you that it would be nice to choose a thicker pillow.

Which pillow to sleep on? Orthopedic and Orthopedic Pillows
Downy feather beds and feather pillows, in which not only the head is buried, but the whole body almost to the waist, are a thing of the past. They were replaced by new bedding sets with modern fillings, high-tech coatings and sophisticated memory mechanisms. Should you put such a “smart” pillow in your bedroom? How to choose an orthopedic pillow? And in general, do you need an orthopedic pillow or can you do without it? It's up to you, we can only give a few hints for reflection:

The design of orthopedic pillows is developed taking into account the position of the sleeping person's body. In this sense, they are certainly useful, as they help to take the correct posture for rest without stressing the spine.
Since the task of the pillow is primarily to support the neck and not the head, the depression in the pillow is good idea... Most orthopedic pillows have such a depression, and some of them take into account the size of the body and adapt to it.
A regular pillow, if it is light and flexible enough, may well replace an orthopedic one. But it should be an oblong pillow, no more than 35-40 cm on the smaller side. Lying on your back, rest only your head on the pillow so that the sides are over your shoulders. Lying on your side, place a small section of the pillow under your neck (but not under your shoulder!), And most of it under and above your head.
An intermediate option between orthopedic and traditional pillows - pillows filled with natural substances. Pillows with buckwheat husks are very popular, supposedly to heal the body. In fact, the only objective advantage of such a pillow is that you can adjust its height and density due to the amount of filler. Choose the thickness that's right for you by sprinkling or dumping the husk from the pillow.

The desire to buy an orthopedic pillow inexpensively, as well as tempting promotions and discounts in online stores should not deprive you of common sense. And even more so, do not try to sleep on the wrong pillow just so that the money is not wasted. Remember that from correct pillow both physical health and psychological well-being depend. Do not be lazy and do not be stingy when choosing a pillow, try several options and listen to your feelings.

How to sleep properly on a pregnancy pillow
As you can see, the bedding market is trying to take into account all possible wishes of buyers. For example, special pillows for pregnant women have been created. At first glance, this is not even quite a pillow, but a voluminous and soft device that allows a woman in bed to sit comfortably in bed. But sleeping on a pillow for pregnant women is correct, in order to properly relax and not harm the baby in the womb, you still need to be able to:

The pillow for pregnant women has the shape of a crescent or an elongated "banana". When choosing such a pillow and adapting to it, make sure that its length is enough from the head at least to the knees.
Lying on your side, place part of the pillow under your belly, and squeeze the bottom edge between your legs. In this position, the abdomen is supported, and the leg from above does not press on the lower one. The upper end of the pillow can be placed under your neck or hugged with your arms.
While sitting or half-sitting, place a pillow under your lower back to relieve stress on your back. If you wrap a pillow around your waist, you will be able to doze off in this position without fear of numbness in your arms or shoulders.
In theory, a maternity pillow can be replaced with an ordinary pillow that is large enough or a folded blanket, in the same way placing them between your legs. It is important to ensure that the pillow does not allow the back to roll over during sleep.
The maternity pillow can be filled with silicone balls or holofiber. In fact, the difference between fillers is only in price and does not affect the ability to sleep properly on a pillow.

In some families, even husbands try sleeping on a maternity pillow and confirm its convenience. After the baby is born, you can not only continue sleeping on the pillow, but also use it while feeding the baby. Which, however, does not negate the need to sleep properly on any type of pillow. Take care of your health and watch it even while you sleep.

A person cannot do without sleep, during this period he is gaining strength, recovery processes in the body are activated, and even healing from diseases occurs. The position of the sleeping person determines whether his muscles will relax, whether there will be a load on the spine. Therefore, it is worth reflecting on the question: "how to sleep properly?"

There are many devices for sleeping, the most necessary of them is a pillow. All bedding serves to improve the quality of sleep, but it turns out not always! Why?

Why do you need a pillow

For the entire period of a person's existence, sleep occupied a significant period of his life. Over such a long period of time, a number of stereotypes have been established, many of them are correct, but there are also erroneous ones. For example, how to sleep and whether a pillow is needed at all. Disputes on this issue are led by dentists, orthopedists, psychologists, and manufacturers of bedding are not inferior to them. It is still impossible to assess the results of their disputes, but there are indisputable facts about how to sleep properly.

For rest to be complete, the body must be in the correct position: the spine should not bend in any of the sections.
Vital arteries are located in the neck area, one of which is called the carotid artery. If it is pinched, there will be a violation of the blood supply to the brain. As a result, the brain will be deprived of oxygen and the transmission of nerve impulses will be disrupted.
During the entire period of sleep, the neck should be parallel to the mattress, otherwise the spine will not be straight, which means that the intervertebral discs and openings between the joints will contract and stretch. This process requires energy and a person will not rest overnight. In addition, he may feel the next morning and heaviness in the cervical spine.

Compliance with these conditions is impossible without the use of a pillow. Many people have the opinion that by eliminating the pillow, you can avoid the formation of wrinkles on the face, swelling and stress on the internal organs. All these facts are not proven and it is a mistake to follow them. However, it is absolutely undeniable that when using the right pillow, correct breathing and metabolism is ensured. And this is much more important than the above facts.

An experiment will help to verify this: a night without a pillow. What will it feel in the morning? Quite right, you won't feel good rest.

In order to avoid the state of weakness in the morning, you should ensure the correct posture during sleep. First of all, it is necessary to ensure the correct position of the spine: without kinks. For this:

You should not sleep on your stomach: in this position, the neck must bend unnaturally, and the spine suffers from tension. If a person who sleeps on his stomach puts a curtain or blanket under his head instead of a pillow, it will significantly ease the tension in the spine and neck. The neck in this position will only be bent, but not raised.
For the correct position on the side, the height of the pillow is of great importance - it should depend on the width of the shoulders of the person sleeping on it. That is, women are better off choosing thinner pillows than broad-shouldered men. Therefore, choosing the same thickness pillows for a double bed, many make a big mistake.
The position on your side should be like this: the head on the pillow, and the shoulder on the mattress. For this pose, rectangular euro pillows or round bolsters are more suitable. As for the square pillows of the Soviet period, they take up most of the bed and are not practical.
For sleeping on your back, a thinner pillow is more convenient - it ensures the correct position of the cervical spine, with which you can avoid development. An important condition Choosing a pillow for sleeping on your back is to ensure a position in which the head will not be thrown back.
The reclining position is unacceptable, therefore, if the pillow was raised before going to bed to read a book or to watch TV, it must be lowered to a horizontal position before going to bed.

If before natural down and feather pillows and mattresses were appreciated, today orthopedists do not recommend them. Both the head and most of the body are buried in these soft products, while the spine is in a completely disadvantageous position.

The modern industry offers a variety of pillows for the correct and good sleep with high quality fillers and the effect of memorizing the impression from the sleeping head. Should such pillows be used and are they actually able to provide good rest while you sleep? How to choose from a variety of options?

The following recommendations will help you make the right choice:

Orthopedic products are designed to adapt to all bends human body... They help the sleeping person to take a comfortable and correct posture, providing the spine with a stable position. The fact is that pillows are needed to support the neck, not the head, which is why many orthopedic products have a special depression.
A light and plastic pillow can completely replace an orthopedic product if it has an oblong shape and a width of 40 cm on the smaller side. You should lie on such a pillow correctly: only with your head. In the position on your side, you need to put part of the pillow under the neck, and the rest under the head, the shoulder should not be on the pillow.
There are also pillows filled with various natural ingredients, such as buckwheat husks. The fact that they benefit the body as a whole has not been proven, nor is it justified that they can do harm. However, such a filler allows you to adjust the height in different parts of the pillow up to a millimeter, and this is not so bad.

In order to ensure proper and healthy sleep, you should seriously consider choosing a pillow. It will not only allow you to choose the right posture for sleeping in order to avoid problems with the spine, but also serve to improve the psychoemotional state of a person - after all, stable sleep is also necessary for mental health.

Video: how to choose the right pillow

Human well-being and health in general largely depends on the quality of sleep, therefore, the conditions in which we sleep play an important role in our life: the air in the room, the right mattress and pillow. It is the pillow that doctors today pay special attention to, and orthopedic pillows are advised to use not only those who suffer from, but also people with healthy spine.

This article will discuss in detail the basic rules for choosing orthopedic pillows for sleep, recommendations for proper sleep on them, the choice of material for these pillows, and much more.

What is the difference between orthopedic pillows and conventional pillows?

In order to correctly distinguish a regular pillow from an orthopedic pillow, you should know the following:

Orthopedic pillows usually have an unusual shape. They can be square, round, or even completely irregular in shape, unlike regular pillows, which can be either rectangular or square.
In order not to be mistaken in the choice, you should also pay attention to its material, since it is he who plays the main role in this matter. If it is filled with foam rubber, down or padding polyester, then such a pillow is probably ordinary. But if an unusual, slightly hard or crumbly material acts as a filler in it, then this is definitely an orthopedic roller.

You should also pay attention to its inscriptions and designations. A conscientious manufacturer must communicate what kind of product he has and what it is intended for.

How to sleep properly

In order for the orthopedic support under the head and neck to really bring the expected benefits from it, you need to know the following rules for its use:

It should support the neck to a greater extent than the head itself, because this will ensure the correct position of the spine, which means healthy sleep. At first, sleeping on it can be extremely uncomfortable, and this is completely normal, since a person gets used to it with prolonged sleep on too high rollers. But, as a rule, after a week, the neck and head completely adapt to the new sleeping device, so that the person does not even notice the inconvenience.
Usually, specialized pillows have two rollers and different heights. So, you need to put it depending on the position in which the person sleeps. If he sleeps on his back, then a soft base should be placed with a smaller roller under his head. If he sleeps on his side, then on the contrary, with a large roller. Thus, it will fill the space between the shoulder and the head, preventing the neck from bending down, which will significantly improve the quality of sleep and human health.

What are the types of pillows for sleeping

Specialized sleeping devices are available with one cushion, two cushions, and flat ones. They can also be of classic shape and with a body-memory effect.

Orthopedic pillows for sleeping on the side. For those people who mostly sleep on their sides, it is best to purchase pillows with uneven bolsters.
Orthopedic pillows for sleeping on the back. For those who like to sleep on their backs, it is recommended to use rigid bolsters of a classic shape with a height of eight centimeters.
Orthopedic pillows for sleeping on the stomach. If a person sleeps on his stomach (which is very harmful), then a very soft small orthopedic roller is suitable for him.

Criterias of choice

There are the following criteria for choosing pillows:

The size. As a rule, their length varies in the range of 40-80 cm. The width is from 30 to 50 cm. The size should be selected depending on the position in the dream. If a person turns from side to side a lot, then he needs a wider pad. If he sleeps peacefully on his back or stomach, then a small pillow will be enough for him.
Height. Most optimal height orthopedic pillows are considered from 10 to 15 cm. Higher bases under the head should be used by those people who prefer to sleep on their side. Low bases under the head should be used by those who sleep on their stomach or back.
Color. Even this factor plays an important role, since the first impression of a person when he wakes up depends on the color. It is preferable to use pillows in gentle light colors (white, cream, beige).

Material inside the orthopedic pillow: the pros and cons of fillers

Orthopedic bases under the head come from different materials(fillers):

1. Latex. It has the following advantages:

soft products made from it are comfortable and easily adapt to the lying person;
they quickly take on their original form;
in this material do not start dust mites;
they are easy to wash.

The disadvantages of latex material can be called the fact that the body sweats on them.

2. Polyester. This material has the following advantages for its use:

when a person tosses and turns, the pillow has time to take on a new body shape;
easily restores its previous shape;
if the polyester roller is too high, then it can be reduced without problems by sprinkling a little filler;
low price and long service lines;
ease of washing.

The downside is that there are not so many pillows made of polyester that have different shapes... They can also be uncomfortable to sleep on.

3. Buckwheat husk has such pluses as filler:

it is environmentally friendly;
has good orthopedic properties;
has a buckwheat aroma;

Cons of this filler:

it cannot be washed, only dried;
a fungus may appear in it, from which an unpleasant odor will arise.

Buckwheat husk pillows perfectly let the air through, so that the head does not sweat on it, and also, due to the triangular shape of the husk, has a massage effect.

4. Viscoelastic foam Is the most expensive pillow material. It has the following advantages:

dust mites do not start in it;
he serves for a long time;
it takes the shape of the head, therefore it supports it as efficiently as possible;
when a person gets up, he knocks himself back in shape;
has a comfortable temperature, regardless of whether the room is cold or hot.

The disadvantage of this material is its high cost.

5. Gel. This new material, which has the following pluses:

great for sleeping on your stomach and sleeping on your side;
has different shapes;
very comfortable.

Its disadvantages include the high cost and somewhat unusual sensations at the first use of such pillows.

Recently, orthopedic pillows with memory effect have become very popular, you can learn more about them from.

Blitz Tips:

if the neck hurts in the morning, and the shoulders feel like wood, then the device used to support the head is very low, and the mattress is excessively hard;
if a person often tosses and turns, then it is possible that his pillow is too high;
the wider the shoulders, the higher support under the head you need to use;
it is best to buy these sleep devices in special salons or stores that sell quality goods;
when choosing pillows, it is recommended to lie on it for a while in order to understand whether it is comfortable;

See also a video on how to choose the right orthopedic pillow:

How to sleep properly on an orthopedic pillow: we will provide instructions with a photo for a comfortable position, we will tell you how to use and how to lie on it. The bedding has already been chosen and lies in front of you, attracting newness. However, for a product to be useful, you need to know how to use it. We will tell and show you how to sleep on an orthopedic pillow so that your body can truly rest.

How to use the orthopedic pillow correctly

First of all, you need to choose the correct position of the orthopedic pillow, and here a lot depends on the specific type and purpose of the accessory. Here are some notes to help you understand if you have chosen the right product:

Based on how you prefer to sleep. If on the stomach, then the height of the orthopedic pillow is minimal, about 6-8 cm, and the model itself has a depression or cutout in the middle. For those who sleep on their back or side, the highest options with two rollers are preferable.
When you lie down, the bedding does not support the head, but the neck, forming the correct position of the spine. While resting, a person experiences comfort without any unpleasant sensations.
The product is designed for the intended use. The fact is that there are pillows not only for sleeping, but also for short-term rest, sitting, laying under the back, stomach or neck. When buying a product, pay attention to what it is for.
An orthopedic pillow for a child and an adult is not the same thing. If you are buying for a baby, look at the size, which will be different for a teenager.

Only if you approach the purchase as responsibly as possible, you will get a high-quality and healthy item. This should not be forgotten. Well, if you are interested, read the corresponding article.

How to properly lay the orthopedic pillow

Now we will only talk about the accessory that is designed for a long rest, a night's sleep. To understand how to properly lie on an orthopedic pillow, you need to determine what shape it is.

Models with a notch or cutout in the middle are placed under the head in a supine position. This can be said about both rectangular and "butterfly-shaped" ones. Orthopedic pillows with memory effect are used according to the preferences of the wearer: to rest on the side, back, even stomach, if they do not cause discomfort. The same applies to products with buckwheat husks or bamboo fillers. We read about that in our other article.

The most tricky ones are with two rollers. If you are using the smaller one under your neck, lie on your back. In the position on the side, a larger roller is placed under the head.

How to use the orthopedic pillow

Again, it all depends on what kind of product you purchased: under the head, legs, back, buttocks. More details can be found in the article devoted to this issue. If on duty, you have to sit a lot, the spine gets tired and starts to hurt. To avoid posture problems, it is advisable to purchase a seating accessory or one that fits under the back, neck. In the photo and in the instructions, the manufacturers explain how to use it.

Can I sleep on an orthopedic pillow?

Of course you can, and even babies. Read about that in another article on the site. There is only one caveat: the pillow should be comfortable for the owner. It is not immediately possible to determine how suitable it is. An experimental approach is often required. It is believed that the most comfortable model for sleeping is rectangular, with or without a neck recess. But here a lot depends on the preferences of a particular person. That is why, for a start, we recommend that you consult with your doctor in order to roughly determine which models you should choose from.

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