Sleeping Preference: A Look at One-Pillow vs Two-Pillow Arrangements, According to the Experts
If you can't seem to nod off like a well-oiled machine or constantly wake up with a stiff neck, it might be time to reconsider your pillows, buddy. A decent night's sleep matters an awful lot, and if your current setup isn't cutting it, it's high time for an upgrade. So, let's settle this pillow debate once and for all, shall we?
Step One: Pick the Perfect Pillow
Let's face it, we've all had those surprise slumber party moments when we've never slept better – comfortable, supported, and at ease. You know the drill – your body is relaxed, staying asleep because it's not all worked up. If your current pillows aren't givin' ya that hotel-level sleep, it might be time for a change. As physical therapist, Dhara Shah, PT, DPT, puts it, "Some folks like 'em soft, others like 'em firm." Figure out what tickles your fancy, and start experimenting!
Take a trip to your local department store to try out different pillows in the flesh. Run your fingers over various fill materials, from memory foam to down feathers, and check out shapes like rolls or wedges. Read the labels for the details on their design and purpose. This might seem like a tedious task, but trust us; your body will thank you for taking the time.
After narrowing down your options, you're one step closer to determining whether one pillow or two is the best choice for you. If your ideal pillow is a thick, wedge-shaped pillow, one pillow may do the trick, and you might not need two after all. But if you're partial to a soft, thin pillow, you might prefer to double up.
Step Two: Listen to Your Body (And Position)
Next up, consider your go-to sleeping position to determine whether one pillow or two is best for you. As Dr. Shah explains, side sleepers often prefer medium-firm pillows, which either position one thick, supportive pillow or two under the head to maintain proper alignment.
Stomach sleepers, on the other hand, will probably want to stick to a soft, thin pillow or even nix the pillow altogether, while back sleepers can explore options like placing a pillow under their knees for extra support. No matter your sleep style, as Shah advises, "You want to provide support to the head and neck without straining the tissues or muscles in the shoulder."
For those dealing with pain upon waking up, it might be worth chatting with a physical therapist. They can assess the situation, recommend the best sleeping positions, and help you maximize your sleep comfort. In case you were wondering, here's some pillow wisdom tailored to different sleep positions:
Back Sleepers
- One pillow is usually enough, but a thick, wedge-shaped pillow can provide optimal support.
- A medium-firm material like memory foam or latex is ideal.
- Placing one or two pillows under the knees can help reduce lower back pressure.
Side Sleepers
- One pillow is usually fine, but placing a small pillow between the knees can help with hip and spine alignment.
- A firmer, high-loft pillow is recommended for proper head positioning.
- Using a body pillow can provide extra support and maintain spine alignment.
Stomach Sleepers
- One very thin or low-profile pillow is recommended to avoid neck strain.
- A soft, flat pillow or no pillow at all can help maintain alignment.
- Placing a small pillow under the hips can help maintain back alignment and prevent lower back pain.
Combination Sleepers
- One pillow is typically sufficient, but an adjustable pillow with customizable loft and firmness is ideal.
- A responsive, medium-loft pillow that can adapt to various positions is beneficial.
Ultimately, it all boils down to personal preference and finding what feels most comfortable for you. Happy sleeping!
- The perfect pillow could provide you with a sleep experience you've never had before, as comfortable as a surprise slumber party, if your current ones aren't giving you hotel-level sleep.
- While picking the perfect pillow, it's essential to understand that some people prefer soft pillows, while others might opt for firm ones. So, it's crucial to find out what feels best for you.
- For side sleepers, a firmer, high-loft pillow might be more suitable, or they could consider a body pillow for extra support and proper alignment.
- Despite the choices available, finding the perfect pillow requires understanding your sleeping position and what feels most comfortable for you, as it directly impacts your health and wellness, ultimately leading to a happy, well-rested you.
