How to buy a pillow is the most beneficial to health

Have you ever woken up with a stiff neck, unable to move your head? You feel exhausted, even though you slept all night. It’s frustrating—how can you sleep more and still feel tired? If this is a common experience for you, it might be time to check if your pillow supports the natural curve of your neck.

The Problem with Your Pillow

The cervical spine is located at the top of your backbone and consists of seven vertebrae. These form a smooth, forward-facing curve known as the physiological curvature. The purpose of a pillow is to help maintain this natural shape. Choosing the right pillow isn’t just about comfort—it's about supporting your neck properly and preventing pain or stiffness in the long run.

Pillow Height Matters

Pillow height varies from person to person. While the saying “sit back and relax” might sound nice, it doesn’t mean a higher pillow is always better. A pillow that's too high can force your neck backward, putting extra pressure on your cervical spine and potentially causing stiffness. On the flip side, a pillow that's too low can cause your head to sink, leading to facial swelling, a raised jaw, and even snoring or breathing difficulties.

There are three main sleeping positions: lying on your back, on your side, or on your stomach. For back sleepers, a pillow around 15–20 cm high is ideal. Side sleepers should go for a slightly taller pillow—about 20–25 cm—to keep the neck aligned. Finding the right height helps maintain the natural curve and prevents discomfort during the night.

Don’t Forget the Firmness

A pillow shouldn’t be too hard or too soft. A very firm pillow reduces the contact area with your head, increasing pressure on the scalp and making it uncomfortable. Conversely, a pillow that's too soft won’t hold its shape, leading to muscle fatigue and poor breathing. The best option is one that’s moderately firm—soft enough to be comfortable but firm enough to support your neck properly. This balance helps distribute pressure evenly, improves blood circulation, and promotes better sleep.

Width is Important Too

Your pillow should be wide enough to support your shoulders as well as your head. A narrow pillow may not provide enough support when you turn over, which can disrupt your sleep and reduce your sense of security. A wider pillow ensures that your neck remains properly supported throughout the night, no matter how you move.

Choosing the right pillow isn’t just about comfort—it’s about protecting your neck and improving your overall sleep quality. Pay attention to the height, firmness, and width, and you’ll likely wake up feeling more refreshed and less stiff.