What should be the ideal pillow for a healthy sleep? Choosing together with an orthopedist

family orthopedist of ORTEKA orthopedic salons

What to pay attention to when choosing a pillow? How to choose the right orthopedic pillow?

For the health of the musculoskeletal system, it is useful to sleep on an orthopedic pillow. It provides physiologically correct position of the head, neck and the entire spine during rest. This helps the muscles to relax and stimulates blood circulation. Due to this support, the quality and depth of sleep are improved. We tell you how to make the right choice.

If we talk about pillowcases, it is better to choose options from viscose, TENCEL and velour. Soft and silky viscose is characterized by good thermal conductivity: it is comfortable to sleep with such a pillowcase at any temperature. It needs proper care, so it is important to follow the instructions.

TENCEL is a pleasant to the touch material made of Australian eucalyptus tree fibers. It has good breathability, as well as antibacterial and antiviral effect, which is very important in constant contact with the skin.

Velour also has good thermal insulation due to the dense pile and air layer. But pillowcases made of polyester are best avoided. This material does not have sufficient breathability, although it can last longer than others.

It is also important to know what the inner cover for the pillow is made of. Manufacturers use two materials: cotton and polyester. Preferable, of course, cotton. When choosing an orthopedic pillow, an important factor is hygienic use. It is desirable that all fabric elements were removable. This applies to the pillowcase and the inner cover.

What height should be the pillow

The choice depends on the position in which you prefer to sleep. If you mostly sleep on your side, you should buy a pillow with one anatomical roll, which has a special notch under the neck.

For sleeping in any position, a pillow with two rollers is suitable. It is they that provide the necessary support. Orthopedic pillows, as a rule, have the most universal rectangular shape. It is recommended to choose a product so that the head rests comfortably on the pillow and does not “slip” from it.

The optimal width and length of the pillow is 38×60 cm. With these dimensions, there is enough space for you to turn from side to side without waking up. The width of 38 cm is a verified indicator, thanks to which the head is evenly placed between the orthopedic rollers and receives maximum support.

The height of the pillow is selected so that during sleep the spine assumes an even horizontal position without bending in the neck area. The line of the cervical spine should be at the same level as the thoracic spine. When buying, you can be guided by the size of your clothes. The height of the pillow rolls 10 and 8 cm corresponds to the size of clothes 42-44 (S), 12 and 10 cm – 46-54 (M), 14 and 12 cm – 54 and more (L). These are approximate indicators, in fact, everything is very individual. Before buying a pillow, it is worth consulting with an orthopedist.

What else to pay attention to when buying

Buying an orthopedic pillow, be sure to ask to show the registration certificate of Roszdravnadzor. The presence of such a document indicates that the product is really orthopedic and its effectiveness is confirmed.