Know the pillow and find a good pillow.
Because each person's physical condition, cervical curvature, length, shoulder width and size are different, when choosing a pillow, you need to choose according to individual circumstances to establish a truly healthy neck-shoulder relationship.
Soft and hard pillow
The pillow is too hard：
Will cause compression of the carotid artery, resulting in stiff shoulders and muscle soreness. It can also cause poor blood circulation, which in turn causes the brain to be deprived of oxygen. The direct response to hypoxia is an increase in salivation, as well as a long-term habitual mouth opening, which is easy to "drool."
The pillow is too soft：
It causes the head to penetrate deeper, the blood flow is too concentrated, the pressure on the blood vessel wall increases, and the facial muscles are stressed, causing the eyes to become swollen and have a mild headache in the morning.
▲When a person is asleep, the temperature of the head is 2 to 3 degrees Celsius lower than the temperature of the trunk. This requires the pillow to be soft and hard, and also requires some breathability to ensure a good night's sleep.
▲ When the ideal pillow is lying down, the angle between the head and the horizontal line is about 5°.
In general, in addition to the elastic swollen portion, the height of the pillow is equal to the height of the fist when the person is supine. This height can make the back of the head and the bed slightly away; when lying on one side, it should be a shoulder. The width is about 1.5 times that of the fist.
▲These two different heights ensure that the cervical spine maintains normal curvature when lying supine and sideways.
In addition to choosing the pillow that suits you, how to pillow is also very special.
1, the head is above the pillow
When sleeping, the shoulders should be placed slightly on the pillow, and the back of the head should be placed in the center of the upper part of the pillow. This stabilizes the sleeping position, avoids the stiff neck, and maintains the body's normal physiological curve.
2, the middle of the pillow is flat
If the elastic core material is not firm, the middle portion of the pillow can be properly flattened, and the neck pillow is lifted so that the cervical vertebra is neither bent nor bent, so that the cervical vertebra does not feel pain in the morning. Or buy an ergonomic pillow.
3, adjust the height of the pillow
If you think the height of the pillow is wrong, try to find the most comfortable pillow height under the shoulder (when it is too high) or put a towel on the pillow (too low).
4, clever use of auxiliary pillows
When lying on the back, a pillow can be placed under the knee to help support the lumbar spine and hips. When lying on one side, a soft, flat pillow between the legs helps the lumbar spine stay straight.
Because each person's cervical spine is different, it takes some time to find a healthy pillow that is best for you. But it is worth it. If you have a good pillow, you will have a more comfortable condition.