Pay attention to choosing a healthy pillow.
First, choose the type of filler that suits you best.
When sleeping, pillows are in close contact with people, so the quality of pillow fillers has a great influence on our health. There are many kinds of fillings for pillows. Only by clearly understanding the advantages and disadvantages of different fillers can we choose the most suitable pillow type according to our personal situation.
1, natural environmental protection natural filler: Compared with man-made chemical fiber, some people prefer pillows filled with natural materials, especially the elderly, and prefer this type of pillow.
2. Buckwheat skin with moderate hardness: This is the most common pillow filler. Moderate hardness, good formability and water absorption, relatively light. The disadvantage is poor elasticity, and the pillow will make noise when the head and neck are moving, which may affect people who are prone to insomnia.
3. Rice husk with good water absorption: It is better than buckwheat husk in shaping and water absorption, but it will be slightly heavier, and there will be noise when people are active.
4. Molded rice bran skin: it has certain moldability, but the edge is easy to pierce the cloth, irritate the skin, and it is also prone to noise.
5, breathable fluffy down: down fiber has good resilience, and has the function of adjusting temperature and humidity, high permeability, and can provide a dry and comfortable "small environment" for the human body. Down pillows can't be washed. People with allergies had better avoid using this pillow to avoid respiratory discomfort.
6. Artificial fillers with different characteristics: Many high-quality artificial fillers have no loss of natural fillers in many aspects such as heat preservation, moisture absorption and resilience, and some have good antibacterial, mildew-proof and disease-prevention functions because of the characteristics of materials or additives.
7. Ordinary man-made fiber is easy to clean: this filler is chemical fiber cotton wool, which is easy to wash, even can be washed by washing machine, or can be compressed and stored in vacuum compression bag, and the price is cheap. However, the permeability of chemical fiber cotton wool is not very good, and it is easy to form balls and agglomerate after being used for a long time, thus lacking elasticity and shortening life.
8. High-tech hollow fiber: Hollow fiber is a high-tech product and a composite material. It runs through one or several small holes in ordinary man-made fibers with poor air permeability, so that each fiber can store more air. The pillow made of this filler greatly improves the elasticity, warmth retention, bulkiness and service life. Due to the differences in materials and additives, some of them also have health care and medical functions.
9. Latex filler that people with allergies can also use: Latex is a filling material made of natural rubber through "foaming" process. Because it comes from pure natural materials, it is non-toxic and tasteless, and has no adverse effects on the human body. The whole structure of latex avoids the interference of fine fibers to human body, and is especially suitable for allergic people and asthma patients. In addition, latex has good air permeability, is not easy to deform and is easy to shape, and can provide suitable support for cervical vertebrae. However, due to raw material factors, the price of latex pillows is relatively expensive.
Second, determine the appropriate height and hardness.
In addition to paying attention to pillows with different characteristics, the most important thing is to determine the height and hardness of the pillow that is most suitable for your physical condition. Sleep habits also have a subtle influence on the height of pillows, which should also be taken into account. For normal people, the height and hardness of pillows are related to each person's weight, shoulder width and neck length, and comfort is appropriate.
1, high pillow is not worry-free: Normal people sleeping on high pillow, whether lying on their back or side, will change the physiological curvature of cervical spine. Over time, the neck muscles will strain and twitch, accelerate the deformation of intervertebral joints, promote the formation of bone spurs, and lead to cervical instability and other problems.
In addition, a high pillow will increase the angle between the neck and the chest, hinder the ventilation of the trachea, and easily lead to dry throat, sore throat and snoring.
2, the low pillow is uncomfortable: normal people sleeping on the low pillow for a long time will also change the physiological state of the cervical spine. Because there is no valve in the vein of the head, gravity will slow down the venous return of the brain and increase the blood supply to the artery, resulting in discomfort such as rising head, irritability and insomnia.
3. How to judge whether the pillow is too high or too low?
(1) The pillow is too high: If the disease factors are excluded, you will have neurasthenia symptoms such as neck pain, headache, dizziness, tinnitus, insomnia, etc., or feel numb in your hands and feet during sleep. It is likely that your pillow is too high.
(2) The pillow is too low: If you don't drink water before going to bed, but wake up and find that your face is swollen, this may be because the pillow is too low, leading to slight congestion in your head. If the pillow is too low, the chin will be lifted up, and it is easy to open your mouth and breathe, leading to snoring.
4. What is the appropriate height?
Usually, the suitable height of the pillow is 10 ~ 15 cm, but the specific size depends on everyone's physiological characteristics, especially the physiological curvature of the neck. People with broad shoulders and fat bodies can have a slightly higher pillow, while thin people can have a slightly lower pillow.
Sleep habits also have an influence on the height of pillows. For people who are used to sleeping on their backs, the height of pillow should be equal to the height of fist after pressing (fist height is the standard of fist height). For people who are used to sleeping on their side, the height of the pillow should be consistent with the shoulder width after pressing. Of course, a pillow that can keep the normal physiological curvature of the neck whether sleeping on your back or on your side is the most ideal.
For the pillow itself, the part supporting the nape of the neck (neck curvature) is slightly higher and has a certain hardness to set off and maintain the physiological curvature of the neck. The part supporting the back of the head should be 3 ~ 5 cm lower than the above parts, so as to fully support the head and adapt to the height of the neck.
Generally speaking, patients with hypertension, heart disease and asthma sometimes need to sleep on high pillows; People with low blood pressure and anemia sometimes need to sleep on low pillows.
5, the pillow is soft and hard, which does a lot of harm: a hard pillow will reduce the contact area between the pillow and the head, increase the pressure, and make the scalp uncomfortable; However, if the pillow is too soft, it is difficult to maintain a certain height, the neck muscles are easy to fatigue, which is not conducive to sleep, and the head is trapped in it, which will affect blood circulation and make the head numb.
6. Appropriate hardness: the pillow should be a slightly soft type without losing a certain hardness. On the one hand, it can reduce the pressure between the pillow and the scalp, on the other hand, it can maintain the uneven pressure and let the blood pass through the place with less pressure. As long as the pillow is slightly elastic, too much elasticity will cause neck muscle fatigue and injury.
How to choose a healthy pillow? When choosing a pillow, paying attention to the height and softness can bring positive help to choosing a good pillow. Remind everyone that there are many brands of pillows, and the types of pillows are rich and varied. So it is normal to be uncertain when choosing a pillow. It is suggested that when choosing a pillow, you'd better try it. Also, pillows should be replaced regularly, and you can't use the same pillow for several years.
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