What is the right pillow?

- By Erana Tupaea

How should I sleep? What is the best pillow for me? I keep waking up with neck pain, why is that? These are all questions that I get on a daily basis and I am here to offer a few tips.

On average we spend 25 years in bed asleep so it’s important that we have the right conditions for good quality sleep. Unfortunately there is no pillow that will fit the mould for everyone so these are my top tips for you depending on your preferred sleeping position…

Pillows for back sleepers: Back sleepers benefit from having a small pillow under their head that supports that natural curve of their head. You don’t want a pillow that is too big or else it starts to push your head too far forward. Back sleepers can also benefit from having a pillow under their knees when sleeping, to take a little pressure off their lower back.

Side sleepers: This position is the most common. Side sleepers should have a pillow that is the width of their shoulders so that their head is in a straight line. If you sleep with a wide pillow or two pillows it can leave your head tilted through the night, causing neck tension in the morning.

Stomach sleepers: This is the least ideal sleeping position as your head has to be turned for the whole night to allow you to breath (imagine having your head turned one way for 6-7 hours- ouch!). Trying to transition to back or side sleeping is best, but if you can’t, having a pillow that is extremely flat (or no pillow at all) is best.

Other things to consider:

– Choose a pillow that is appropriate for your body size – the smaller your frame, the smaller your pillow. Kylie Minogue is going to need a smaller pillow than Shaquille O’Neal (if you get what I mean!).

– Keep track of how old your pillow is. They should be replaced every 1-3 years depending on the material of your pillow.

– If after changing your pillows your neck pain is still persisting, see a chiropractor! They will be able to assess your spine and identify any areas that need attention.