How to Find Your Perfect Pillow - According to an Expert
BBC News explores the science behind choosing the ideal pillow for your sleeping position.
What Makes the Perfect Pillow?
Dr Chris McCarthy, a physiotherapist, sheds light on the often-misleading marketing claims around pillows:
- Sleeping Positions: Side, back, or front sleepers have distinct needs. Front sleeping is discouraged due to potential spinal strain.
- Spine Flexion: Back sleepers should consider the natural curvature of their upper spine, with thicker pillows needed for greater flexion.
- Shoulder Width and Mattress Firmness: Side sleepers' broad shoulders may require thicker pillows on firmer mattresses; thinner pillows work better on softer mattresses.
Choosing the Right Pillow
McCarthy offers practical advice:
- Towel Trick: Adjust the firmness of your pillow by folding a towel and placing it underneath. This can help side sleepers with a contoured front for better neck support.
- Measurements Matter: Take note of your shoulder width and mattress firmness to determine pillow thickness.
- Contoured Pillows: While advertised as ergonomic, their effectiveness is debated. McCarthy suggests using a rolled towel for customizable support.