How high should the pillow be when sleeping at night? How to choose the right pillow?

1. The height of the pillow for sleeping at night is more suitable to 10-15 cm, and the specific size depends on the physiological curvature of each person.

1. Lie on your back. When sleeping on the back, the compressed height of the pillow should be 5 8 cm, and the height should be equal to the height of your own fist after compression, that is, the tiger's mouth is clenched upward, and the height of the pillow is equal to the height of a vertical fist.

2. Lying on your side. When sleeping on the side, depending on the width of each person's shoulders, the height of the pillow compression is 7 12 cm for women and 11 14 cm for men. That is, the height of the pillow is the width of one shoulder.

If it is too low, it is easy to cause "stiff neck", or due to too much blood flowing into the brain, causing the brain to swell and the eyelids to swell the next day; If it is too high, it will affect the smooth airway, easy to snore, and long-term high pillowing can easily lead to neck discomfort or hunchback.

Second, choose the right pillow to pay attention to.

1. Height. Based on the above, choose a pillow that suits your height requirements.

2. Hardness. Under normal circumstances, pillows that are too hard can make people uncomfortable to fall asleep, which can affect the quality of sleep. But too soft has no supporting effect, and makes people more and more tired the more they sleep. Therefore, it is also important to choose a pillow that is soft and firm for you.

3. Length. When choosing a pillow, you can ask for the length of the pillow to be slightly longer, in case there is no pillow cushion when turning over, and its width should not exceed the top of the head too far, otherwise it will make the back uncomfortable.

4. Flexibility. When choosing a pillow, you should choose a pillow with elasticity, because a pillow with good elasticity is not easy to deform and can be used for a long time. But don't choose a pillow that is too elastic, otherwise it will put too much force on the head or neck, which will affect the quality of sleep.

5. Breathability.

Because the gravity of people's heads is on the pillow when sleeping, the pillow will feel stuffy when the breathability is not good, in addition, if people sweat while sleeping, the sweat left on the pillow can not be dissipated if the pillow is not well ventilated, resulting in the pillow being kept wet for a long time and breeding bacteria, affecting human health.

6. Replacement. Suitable pillows are different in different seasons, you can use pillows with better heat dissipation performance in summer, and pillows with better thermal insulation performance in winter.

3. Pillow method.

When sleeping on a pillow, you should put the back of the head, the back of the neck, and the back of the shoulders on the pillow, simply put, you should pillow it with the neck, so that it can seamlessly fit the curvature of the head and neck, play a supporting role in the cervical spine, which is conducive to the relaxation of the cervical spine muscles, and it is easier to sleep well.

1. Lie on your back. When lying on your back, the angle between the body and the bed plane is ideally 15°. The shoulders should be able to touch the pillow, preferably just enough to support the neck and the back of the head, and the pillow should be in the middle of the pillow.

2. Lying on your side. In the case of lying on your side, it is best to keep your spine straight and not bent. Rest on the left and right sides of the pillow.

The height of the pillow for normal people sleeping at night is optimally 10-15 cm; When we choose a pillow, we can not choose too hard, nor can we choose too soft, we must choose a pillow with moderate hardness and softness, and at the same time, for the fabric of the pillow, we must choose a comfortable pillow, to choose a pillow produced by a regular manufacturer.

It takes about 20 centimeters, and depending on your sleeping position and knowledge of this aspect, you can choose a pillow that will allow you to relax.

Keep it at fist height. Be sure to pay attention to the shape of the pillow, let the pillow support, and pay attention to the breathability and softness of the pillow in the cervical spine.

What you may not know is that pillows have a great impact on sleep quality. If the right pillow is right, it will allow you to get a deeper sleep. And if the pillow is uncomfortable, it will be difficult for you to sleep comfortably, and you will be very tired when you wake up the next day.

This is related to the height and material of the pillow you sleep on. So how high should the pillow for sleeping be more suitable for the human body? How do you know if you have the right pillow?

Today, I will give you a detailed introduction, I hope it can be helpful to you.

The right height for the pillow

Normally, the appropriate height and length of the pillow for patients with cervical spondylosis are 8 9 cm and the length is 50 60 cm, but the specific size depends on the physiological characteristics of each person, especially the physiological curvature of the neck. Pillows can be slightly higher for people with broad shoulders and slightly lower for thin people.

Sleep habits also have an impact on determining the height of the pillow, and the height of the pillow should be equal to the height of the fist after compression (the height of the fist and the tiger's mouth upwards is the high standard of the fist); For those who are accustomed to sleeping on their side, the height of their pillow should be the same as the height of their shoulder after compression. Of course, a pillow that can maintain the normal physiological curvature of the neck is ideal regardless of whether you sleep on your back or on your side.

In general, people with high blood pressure, heart disease, and asthma sometimes need to sleep on high pillows; People with low blood pressure and anemia sometimes need to sleep on low pillows.

How to determine if your pillow is suitable

If you have neurasthenia such as neck pain, headache, dizziness, tinnitus and insomnia, or feel numb in your hands and feet in the middle of sleep, it is likely that your pillow is too high. If you don't drink water before going to bed, but wake up with a puffy face, it may be caused by a pillow that is too low, causing a slight congestion in the head. If the pillow is too low, the lower jaw will be raised, and it is easy to open the mouth to breathe and snoring.

The breathability and elasticity of the pillow are also important

Traditional Chinese medicine believes that the head is yang, which is the meeting of all yangs and the house of shrewdness, and the qi and blood are gathered on the head, which is afraid of heat. Modern medical research has shown that when a person is asleep, the temperature of the head is 2 3 degrees Celsius lower than the temperature of the torso, which is a natural requirement of human physiology. This requires us to choose a pillow with certain breathability and heat dissipation to ensure that we can sleep well.

In addition, a good pillow should have a moderate amount of elasticity. Because the pillow is too hard, the contact area between the pillow and the neck will be reduced, the pressure will increase, and it will feel uncomfortable; However, if the pillow is too soft, it is difficult to maintain a certain height, the neck muscles are easy to fatigue, and it is not conducive to sleep, and the head is sunk in it, which will affect blood circulation.

The above is all the content that I want to introduce to you today about how high and suitable the sleeping pillow is, I believe that you have a certain understanding of the appropriate height of the sleeping pillow after reading it. The right height is not fixed, but can be adjusted according to the individual's circumstances. Everyone's neck, the physiological curvature of the neck is different, and the results are different.

Not to mention, if you suffer from some symptoms, you have to adjust the height of the pillow. Therefore, you can study the height of the pillow according to the above.

You can get it for free

If you want to sleep well at night, you need to sleep correctly is fundamental, and let the body have a correct sleeping position pillow will play a very important role, so what kind of pillow is the most suitable, you should pay attention to the following points when choosing.

It is often asked: Which one should be prioritized when sleeping on your back or on your side? My answer is to consider both .

Sleeping positions can be divided into static sleeping positions and dynamic sleeping positions; When a person falls asleep, he will not lie on his back all the time, but will turn over from time to time. When lying on your back, the angle of the neck is ideally about 15 degrees, and in order to promote the normal circulation of body fluids such as blood, lymph or synovial fluid, the person will also turn over from time to time.

Therefore, whether you are lying on your back or lying on your side, the height of your neck must be just right, that is, after adjusting the height when lying on your back, you must adjust the height of your side lying down. As mentioned above, the angle of the neck should be adjusted to about 15 degrees when lying on your back, and then adjust the height that is most comfortable when lying on your side according to this range.

Seeing this, some people with rich imagination may think: If you lie on your side and add the height of your shoulders, the angle of your neck will become higher, right? Indeed, the height from the head to the neck and back is not the same as the height from the head to the neck and shoulders, so it is not surprising that the height of the neck does not coincide when lying on the back and the height of the neck does not coincide when lying on the side.

But our bodies are not robots, and we don't keep our heads high all the time because of the width of our shoulders. When we lie on our side, our shoulders will stretch forward, just like reducing the width of our shoulders when we are sleeping, and the optimal height will naturally adjust, so there is no need to worry about it! You'll be sure to find the right height for both lying on your back and lying on your side.

That is, the neck height of both lying on your back and lying on your side is suitable, and if you can't move your body freely, you still can't turn over smoothly. Therefore, the pillow should have a certain hardness so that the whole head does not sink in.

Common materials such as low-resilience foam pillows, feather pillows or cotton pillows are too soft, and even if they are hard at first, they can easily collapse after a long time, making them unsuitable for sleeping. In addition, like plastic pillows or buckwheat pillows, the contents of the pillow will gradually tilt to the side during use, causing the head to sink into it and hinder turning over.

If you visit a bedding store, there are always pillows that are deliberately made into bumps or dug into a doughnut shape to attract the attention of customers. Pillows with complex shapes seem to be carefully calculated and designed, but in fact, they are not, because the angle of the neck or the ease of turning over do not require precise calculation and design, so that the neck can be maintained at the ideal angle and the body can be turned left and right - all it takes is a simple and flat pillow to achieve.

The final element of a good pillow is that it can be continuously adjusted to suit the comfort of the human body. With changes in body shape, such as height, shortness, fat and thinness, or bone deformation caused by aging, it is necessary to change the height of the pillow in a timely manner.

We don't know when the state of our body will change, even if we keep adjusting the pillow to a suitable height for sleeping, we can't sleep on one pillow to the end, we must always pay attention to the changes in our body to adjust the pillow.

1. A harder pillow is beneficial to human health, but a hard pillow makes the contact surface between the head and the pillow too small, and the local pressure is too large, which makes people feel uncomfortable, and it is likely to cause excessive pressure on the local nerves, and produce symptoms such as numbness or pain in the head, neck, back, arms, hands and other places the next morning;

2. It is difficult to maintain the height of the pillow with a pillow that is too soft, because it is too soft to compress the scalp with a large area, which is not conducive to blood circulation, and there is also the problem of poor ventilation, which cannot ensure sufficient breathing during sleep, and may also have potential safety hazards.

3. Therefore, the softness and hardness of the pillow should be moderate, and the height of the pillow is different for different sleeping positions. It must be noted that the height of the pillow is about 15-20cm when we lie on our back and on our side, so please choose the pillow rationally for the health of the cervical spine.