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Get a good night's sleep without a proper pillow

Many people feel relaxed and refreshed when they wake up, but there are also many people who have a sore neck and shoulder pain when they wake up.

"Sleeping poorly all night, a lack of energy all day, good sleep is important for everyone. And to sleep well, you can't live without a suitable pillow. Pillow, take care to avoid these five "over"

  • Too high, too high pillow is equivalent to lowering your head all night, easily causing excessive neck pressure, causing insufficient blood supply to the head and neck, Causes airway obstruction, which causes headaches, dizziness, tinnitus, and insomnia.

  • Too low, the muscles relax during sleep, most of the neck's force acts on the cervical spine, the too low pillow will straighten the cervical spine,  Or promote disc bulging.

  • Too wide, the pillow should not be too wide, long enough to sleep over one position behind, the width of 0.15 to 0.2 meters is appropriate, Because the pillow is too wide can cause passive tension in the head and neck joint muscles.

  • Too stiff, the pillow is too stiff, and the pressure on the head and neck in contact with the pillow will increase, which will cause head discomfort.

  • Too soft, the pillow is too soft and easy to sag, it is difficult to maintain normal height, and the head and neck will feel fatigued because they cannot get certain support.

In different sleeping positions, you need different height pillows

  • Lie supine: The height of the pillow is about one punch, about 5 to 8 cm.

  • Side-lying: Pillow height is about one punch plus one palm, about 7 to 12 cm for women and 11 to 14 cm for men.

  • Alternate side and supine: Women's pillows are about 8 to 10 cm high, and men can add about 2 cm to women's pillow height.

  • Older pillows can be slightly taller, preferably 9 to 15 cm.

Different material pillow cores have different characteristics, but there is always one for you

  • Buckwheat pillow core: a natural material, warm in winter and cool in summer, can change shape with the movement of the head, which is more comfortable.

  • Down pillow core: good fluffy, can give better head support, and is not easy to deform, good air permeability, but not easy to clean.

  • Memory foam bed pillows: Chronic rebound, ears will be more comfortable, but the heat collection, heat dissipation is poor, and the material is prone to oxidation.

  • Natural latex pillow: good elasticity, strong support, not easy to deform, and easy to clean.

  • Man-made fiber pillow core: lack of elasticity, impermeable, easy to agglomerate and deform, and the pillow is not very comfortable.

Pillow hygiene can not be ignored, the pillow core and pillowcase must be washed frequently.

It is recommended to wash it every three months or so, and a new pillow can be replaced in two to three years.

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