You tried limiting your coffee intake, reducing screen time, practicing various yoga techniques, managing your diet and fitness, and many other things, but, doesn’t sleep still haunt you? This could be because you are probably missing out on one of the most important aspects that determine the quality of your sleep – your Pillow And the mattress. As such, it’s important to understand the role they play in determining sleep quality, and how to choose the best one for yourself.
According to several studies, people who use the right type of pillow and mattress have less discomfort and pain and in turn sleep better. “Bed equipment (sheets, Blanket and pillows), plays a role in sleep quality. One survey estimated that 7 percent of sleep problems were related to an uncomfortable mattress that contributes to poor sleep quality or physical discomfort,” states a research published in the National Library of Medicine.
Santosh Pandey, Acupuncture and Naturopathy Specialist, Founder and CEO, Dr Santosh Healthcare Centre, Mumbai said, “A good mattress is very important to improve. Sleep Because at rest it gives rest to your body.”
It has been observed that sleeping on a good and strong mattress provides comfort and good sleep, said Dr. Vipul Gupta, Chief- Neurointerventional Surgery and Co-Main-Stroke Unit, Artemis Hospital, Gurugram. He explained that “soft mattresses can relieve bad pain and cause no problems in the neck area. Plus, when sleeping on a soft surface, our bones absorb most of the pressure and have less stress on it.” Muscles, When muscles are less tense, blood circulation The body improves.”
But it’s not just the mattress, your pillow is equally important. “The main role of a pillow (during sleep) is to support the cervical spine in a neutral position. A neutral position of the spine reduces the end-range position of the spinal segments by curvature of the cervical spine and cervical prevents the loss of symptoms of wakefulness,” a study published in Tohoku Journal of Experimental Medicine, where did it go. “In addition, proper supports can increase the contact area between neck and cushion so that the pressure exerted on the muscles is distributed more evenly.”
Not just the mattress, your pillow is equally important. (Source: Getty Images/Thinkstock)
According to Dr Pandey, pillows play an important role while relaxing the head and neck while lying on the bed for rest or sleep. “Its texture, size and quality play an important role in this” ergonomics of quality sleep,” He added.
Agreeing, Dr. Gupta explained that without a pillow, sleep deprivation can be experienced due to the neck and spine not being in a neutral position, leading to discomfort. “The most important function a pillow should perform when you’re sleeping is to support your neck and upper back. The natural curve of human spine This support is needed when we sleep,” he said.
Despite the many benefits of sleeping with a suitable pillow, many people skip it altogether. “Although research is limited, anecdotal reports suggest that sleeping without a pillow may help reduce neck and back pain for some sleepers. Those who sleep on their stomach are generally best suited to go without a pillow. occur because the lower angle of the neck encourages better spinal alignment in this position. Some also claim that sleeping without a pillow can be beneficial for skin and hair, but it is not necessary to evaluate these claims. More clinical studies are needed.” sleepfoundation.org where did it go.
But is it advisable to sleep without a pillow? Not necessary! “It is recommended to use pillows to avoid feeling discomfort while sleeping, as well as to avoid the sleep wrinkles that accompany sleepwalkers. Abdomen And the side,” said Dr Gupta.
Dr Pandey said: “Ideally, pillows are necessary because it keeps your neck and head in relation to the body while you sleep but sometimes the wrong pillow shape can affect the posture and kinetics of the spine, so people use it. survive.”
What Kind of Mattress and Pillow Should You Use?
Now that you know your pillow and mattress play an important role in determining the quality of your sleep and healthIt is equally important to understand what type of bedding equipment you should choose.
research published in science direct It suggests that sleeping on a medium-firm mattress, especially one with adjustable firmness, promotes comfort, proper spinal alignment and quality sleep. Another 2015 study also recommended sleeping on a memory foam mattress of medium firmness for less pain and better sleep.
Dr. Pandey said, “A firm pillow and mattress should always be preferred over a very hard or very soft mattress.” Dr Gupta also recommends using medium to hard mattresses “as they strike a perfect balance between pressure relief and support, and help provide relief from pressure when sleeping on one’s side and on one’s back.” Helps support the hips while sleeping”.
“A smaller pillow is better for people with spondylosis of the cervical spine because it prevents bending of the neck. One should avoid thick and hard pillows,” according to Dr Sujit Kumar, Senior Consultant Neurologist and Epileptologist, Apollo Hospitals Seshadripuram, Bangalore.
Dr Pande concluded, “There are also innovative materials available in the market these days that shape the curvature of your spine and provide utmost support and comfort while sleeping.”
(Next in Series: Can Lack of Sleep Damage Your Immunity?)
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