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The impact of pillow height on the body

Sleeping position, pillows and cervical spine, teach you how to choose the right pillow

The height and hardness of the pillow have direct or indirect effects on our sleep quality and health. This picture can actually more accurately reflect the relationship between the pillow and the cervical spine when sleeping on your back. Too high and too low will cause certain problems.

Pillow is too high
If you exclude the predisposing factors, such as neck pain, headache, dizziness, tinnitus and insomnia and other neurasthenia, or feel numbness in your hands and feet halfway through sleep, it is likely that your pillow is too high. As the saying goes, “Sit back and relax”, but it is not.

① An overly high pillow will cause the head and neck to drive forward and compress the spinal cord, causing cervical vertebrae to deform and cause cervical spondylosis;

② High pillows can also lead to insufficient blood supply to the brain, which is particularly detrimental to vertebral artery type cervical spondylosis;

③ At the same time, the soft tissues of the neck are excessively strained and fatigued, and stiff neck is prone to occur.

Pillow is too low
If you do not drink water before going to bed, but wake up and find that the face is puffy. This may be caused by the pillow being too low, causing slight congestion in the head. Low pillows can also cause many problems:

① Because the veins of the head have no valves, gravity can slow down the venous return of the brain and increase the blood supply of the arteries, resulting in head swelling, irritability, and insomnia;

② If the pillow is too low, the cervical spine is likely to be in the air, and the lower jaw will be lifted up, which makes it easier to breathe and cause snoring;

③ Low pillows also have adverse effects on patients with hypertension and atherosclerosis.

Right height
Modern research believes that under normal circumstances, the height of the pillow for Asian adults is 8~13cm.

Anastomosis with neck curve

A suitable pillow needs to fit the curvature of the cervical spine. Each person’s cervical spine curvature is different, and the suitable pillow height is also different.

Sleeping position, pillows and cervical spine, teach you how to choose the right pillow

For the pillow itself, the part that supports the back of the neck (neck curve) should be slightly higher and have a certain degree of hardness in order to set off and maintain the physiological curvature of the neck. The part that supports the back of the head should be 3-5cm lower than the above part, so that it can fully support the head and adapt to the height of the neck.

Sleeping position, pillows and cervical spine, teach you how to choose the right pillow

When in use, it is appropriate for the pillow to be close to the shoulders and neck, and to make full contact with the head, so that the cervical spine can be better relaxed.