James' World 2

Click the link below the picture

.

When most of us think about how to get the perfect night’s sleep, we consider things like how firm our mattress is, how cool or dark our room is, and what time we go to bed. One factor we sometimes fail to consider? Our pillow setup.

“I think pillows are often incredibly overlooked,” says Dr. W. Christopher Winter, a neurologist, sleep specialist, and author of The Sleep Solution.

Winter says he always asks patients what kind of pillow they have and where they bought it. “It’s really surprising how few people can actually answer the question,” he says. “It’s like they just always had the pillow or it just showed up in their bed at some point, and they never really questioned it.”

Finding the perfect pillow is an opportunity for people to improve their sleep without buying a new mattress, which can be time-consuming and costly, says Winter, who also hosts the “Sleep Unplugged” podcast. 

The following advice can help ensure your pillow setup will get you the best sleep possible. 

Not too low, not too high

The most comfortable sleeping position is highly personal. Some people will feel most comfortable sleeping on their stomach, while others will get the best sleep on their side or back. (Generally speaking, side and back sleeping are best for the alignment of the spine.)

Pillow height is highly personal, too; there’s no scientific consensus yet on the ideal pillow height. But a good rule of thumb is to use a pillow that fills the gap between your shoulder and ear, as this helps align your neck and spine, says Craig Hensley, associate professor of physical therapy and human movement sciences at Northwestern University Feinberg School of Medicine.

Read More: Why You Sweat So Much at Night—And What to Do About It

“If the pillow is too thick, it will bend and put stress on your neck,” he says. “If it’s not thick enough, it’ll bend your neck the other way, which could compress some of your joints.”

Find the right firmness and material 

Most people sleep better with a firmer pillow, Hensley says. Firm pillows support the head and neck better than soft ones. Just beware of a pillow that’s too firm, as this can cause stiffness from hyperextension of the neck, says Dr. Rachel Salas, a sleep neurologist at the Johns Hopkins Center for Sleep and Wellness. 

.

Illustration by TIME

.

.

Click the link below for the article:

.

__________________________________________