What is the right pillow height?

The height should be related to sleeping, if you are used to lying flat, it is better to have no pillows--- you can even use a sloped mattress to correct it for a while, and then lie flat. For other sleeping positions, it is also necessary to keep the spine straight to be a better pillow. Please refer to !

1. Height

For the optimal height of the pillow, ancient Chinese medicine believes that the high and low size makes the side lying just shoulder level, that is, lying on the back also feels comfortable. The height mentioned here is that it is appropriate to keep the head and torso level when lying down.

That is, when lying on the back, the pillow is one fist high, and when lying on the side, the pillow is one and a half fists, and the specific size depends on the person.

Modern science believes that the pillow should not be too high or too low, and it is better to "sit back and relax", and it should be better to take the physiological position. Generally speaking, the height of the pillow should be 8 15cm, or according to the formula: the height of the pillow after compression = (shoulder width - head width) 2.

2. Shape

An ideal pillow should be designed to meet the physiological curvature requirements of the cervical spine. Among them, it is better to have a low middle and high ingots at both ends. Like the image below

Ingot shaped pillows

This shape of pillow can use the depression in the middle to maintain the physiological curvature of the cervical spine, whether it is sleeping on the side or on the back, the curvature of the cervical spine will remain close to the pillow to obtain the best support effect and assist us to quickly fall asleep. In addition, the middle depression can also play a relatively fixed role in the head and neck, reducing the head and neck during sleep'Unusual activity.

3. Sleeping position

If you sleep on your back, you need a thinner pillow to keep it level with your body.

If you prefer to sleep on your side, you'll need a sturdy pillow to fill the gap between your ears and your shoulders.

If you lie prone often, you'll also need a thin pillow, and it's a good idea to put a thin, soft pillow under your stomach to reduce pressure on your back.

4. Soft and hard

A pillow should be moderately soft and firm. It will neither slump nor sink too much when you sleep. If you wake up feeling uncomfortable in your neck, groggy headhead, or your pillow has lost its elasticity, it's time to change the pillow that suits you.

5. Pillow towel

The pillow towel is best made of pure cotton, which is breathable and absorbent. The color should be light, pure white is the best, healthy, and conducive to sleep. In addition, the white color becomes dirty can urge us to clean, and it can also make us better judge whether it is clean.

The vertical distance from the side shoulders to the ears.

You can feel as much as you like.

How high is the pillow suitable for you? There's no limit to how comfortable you feel.

Pay attention to the following three points in the height of the pillow:1Theoretically, it is best to lie on the back, the pillow is as high as your fist, the upper edge of the pillow should support the back occipital, and the lower edge of the pillow should be placed at the first and second segments of the thoracic vertebrae, so as to completely maintain the neck curvature.

However, everyone's body shape, body shape and limb proportions are different, and the softness and hardness of the mattress are also different, so it is difficult to adjust them completely according to the rules. But there is one principle that must be noted, and that is that the pillow should keep your cervical spine at a normal physiological curvature at all times. 2.

The reasonable height of the pillow is divided into men and women, the height of the pillow for women can be slightly lower than that for men, the height of the pillow for adults is suitable between 8-10cm, and the height of the baby's pillow after 3 months needs to be selected according to different stages of growth.

How to choose the height of the pillow The height of the pillow is generally 10-15 cm. However, the specific height also depends on personal circumstances, such as the physiological curvature of the neck. People with wide shoulders and fat can have a higher pillow, and those with a thin body can have a lower pillow.

The height of the pillow should not be too high or too low. If the pillow is too high, whether it is sleeping on the side or on the back, it will change the physiological curvature of the cervical spine. In the long run, it will lead to cervical spine problems.

If you have neurasthenia symptoms such as neck pain, headache, dizziness, tinnitus, insomnia, or numbness in your hands and feet in the middle of sleeping, it may be that the pillow is a little high. If you don't drink water before bed, but wake up in the morning and notice that your face is swollen, it may be that the pillow is too low and your head is congested.

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Our sleeping position also influences the height of our pillow choices to a certain extent. For people who are generally used to sleeping on their backs, the height of the pillow should be equivalent to the height of our fist punch; For people who are accustomed to sleeping on the side, the height of the pillow can be approximately equal to the height of the width of the shoulders on one of our sides, but whether it is sleeping on the back or on the side, the pillow that can maintain the normal physiological curvature of the cervical spine is the best.

It is best to support the back of the head 3-5 cm lower than the part that supports the neck, which will help maintain the natural curvature of the neck. This kind of most of the memory pillows are better, take the memory pillow of the pro-su for example, most of the memory pillows are wavy pillows, we should sleep at the high end when we sleep, so as to play a supporting role in the cervical spine.