How to Choose the Right Pillow

A pillow is one of life's essential tools. An adult spends 6-9 hours of sleep each day, or roughly one-quarter to one-third of their time, on a pillow. During deep sleep, the neck and shoulder muscles fully relax, and the intervertebral ligaments and joint capsules are responsible for maintaining the normal structure of the spine. If an unsuitable pillow is used over time, it can put the neck in an abnormal position, leading to muscle and ligament damage, which may result in cervical spine disorders.

So, what makes a pillow ideal, and how do you select the right one? A proper pillow should have the right height, firmness, and shape to support the human body. Since each person has different body types, factors such as height, sleep habits, and neck curvature must be considered when choosing a pillow.

Generally, the recommended pillow height for adults is:

8-10 cm for back sleepers

10-12 cm for side sleepers

A suitable pillow should fill the gap between the neck and the bed when lying on the back, maintaining the normal curve of the cervical spine. When sleeping on the side, the pillow should keep the neck aligned with the body in a horizontal position.

Additionally, pay attention to the pillow's firmness. The pillow should be of medium firmness, with a slight elasticity. A pillow that is too hard increases pressure on the neck and head, causing discomfort. A pillow that is too soft will not provide enough support, leading to fatigue. Excessively elastic pillows may also cause muscle strain from external pressure.

Keywords: Cervical spondylosis, pillow