This is the stuffing that dreams are made of.
A good pillow can help you maintain proper spinal alignment and posture by supporting the natural curves of your neck and spine.
Most Americans sleep with two or four rest rectangles, according to survey data from Sleep Junkie.
Unfortunately, too many pillows — especially ones that are too thick or stiff — can put stress on the cervical spine, potentially leading to neck pain, muscle spasms and breathing troubles.
That’s why it’s important to have the right cranium cushion. Rest assured — Dr. Jason Snibbe, a board-certified orthopedic surgeon based in L.A., reveals the best pillows for travel and everyday use.
The best sleep position
Before we discuss pillows, let’s talk about your sleeping habits.
There are three main snooze positions — sleeping on your back, your side or your stomach. They are not created equal.
“Sleeping on your back can take stress off your shoulders, but it carries a higher chance of closing down your airway and making it difficult to breathe at night,” Snibbe told The Post.
“For people who have sleep apnea or snore, this is the worst position.”
Sleep apnea sufferers stop breathing as they sleep because the muscles in their throat relax and repeatedly block their airway.
Sleeping on your stomach is also the wrong move, Snibbe said, because it can flatten the natural curve of your spine and force your neck into an awkward position.
“The best sleeping position is side sleeping,” Snibbe declared.
“This position helps prevent snoring and sleep apnea by keeping your airway open,” he added. “It’s also beneficial to sleep in the fetal position, with your hips flexed and knees flexed, as this takes pressure off your lower back and knees.”
One issue with side sleeping is that it can cause shoulder pain due to prolonged pressure on the shoulder joint.
Snibbe suggests side sleepers use a thick foam pillow to alleviate shoulder stress.
“Individuals with shoulder injuries might find a thicker pillow with denser memory foam particularly helpful for this purpose,” he said.
“Another important tip for side sleepers is that placing a pillow between your legs is much more comfortable, as it takes stress off your lower back and hips.”
Get down with these pillows for travel
It can feel impossible to get a good night’s rest while traveling — but you can put your worries to bed if you get the right pillow.
“Sleeping on an airplane can be difficult,” Snibbe said. “If you have an economy seat, I would recommend a supportive neck pillow.”
If you scored a lie-flat seat, he advises situating yourself in the fetal position as best you can.
Place a pillow or a rolled-up jacket between your legs as support for your hips.
Snibbe also suggests three types of pillows for life on the go:
- A U-shaped neck pillow from Cabeau: “These are easy to carry and provide support for people of all sizes,” Snibbe said.
- A wraparound neck pillow from Trtl: “This type of pillow also offers support for travelers and specifically prevents your head from falling forward,” he said. “If you have a tendency to lean forward or drop your head, a wraparound pillow might be a better choice for you.”
- A compact memory foam pillow from Hest: “This is a smaller version of the pillow that you may have in your bed at home,” Snibbe noted. “Having a supportive pillow when you sleep while traveling assures that your spine is under the least amount of stress and you recover completely to enjoy the next day.”
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