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Pillows are just as important as futons in determining the quality of your sleep. If you wake up in the morning with stiff shoulders, a sore neck, or other physical discomfort, your pillow may not be right for you.
However, pillows come in various shapes and materials. Many people may wonder, "What is the ideal pillow for me?"
Therefore, this article will explain the definition of an ideal pillow and how to choose one. If you have a clear idea of what an ideal pillow is, it will be easier to choose one!
If you feel like your current pillow isn't right for you, or if you're looking for your ideal pillow, why not read this article to reconsider your pillow or get an idea of what your ideal pillow might be?
1. What is an ideal pillow?
A pillow is bedding that reduces the burden on your head and spine while you sleep, maintaining their ideal shape. When we stand, our neck bones are straight, supporting our head. However, when we lie on our back without a pillow, a gap forms between our neck and the futon.
The role of a pillow is to fill this gap and support the head. Since the head is heavy, the neck, which has supported it all day, is tired. By providing support with a pillow, muscles and joints can relax.
In other words, the ideal pillow is one that can firmly support your head, neck, and shoulders. Even if you have a favorite pillow, if you wake up in the morning with stiff shoulders, neck stiffness, or pain, it cannot be called an ideal pillow. Let's check the condition of your pillow once!
1-1. The ideal pillow varies from person to person
People have different head shapes and sizes, neck lengths and thicknesses, and shoulder lines. Therefore, the ideal pillow also varies from person to person. Various manufacturers sell products labeled "ideal pillows," but they may not be suitable for everyone.
For example, higher pillows are recommended for men or people with a sturdy physique, and those with more muscle due to regular exercise. On the other hand, lower pillows are suitable for women, people with slender physiques, and children.
Also, sleeping position is important. For back sleepers, a pillow height that allows the cervical spine to form a gentle S-curve is ideal, while for side sleepers, a pillow height that keeps the cervical spine straight is said to be ideal.
Standard rectangular pillows are often available in three sizes: standard, small, and large.
Sizes are small (approx. 35 x 50 cm), standard (approx. 63 x 43 cm), and large (approx. 50 x 70 cm). Small pillows are recommended for petite individuals, while large ones are recommended for those who toss and turn a lot or are large-framed. If your head easily slips off the pillow, your pillow may be too small.
1-2. The ideal pillow is one that eliminates the gap around the neck
The ideal pillow is one that fills the gap between your neck and the futon when you lie on your back without a pillow. However, it's not enough to simply fill the gap.
If the pillow is too high or too low, it puts a strain on the cervical spine, leading to stiff shoulders and neck pain. In other words, the ideal pillow is not only about height but also about softness and firmness. Generally, an ideal pillow is one where the neck is raised by about 5 degrees when lying on your back, and your face is slightly tilted forward. If it's higher than this, your neck can become constricted and cause discomfort.
Conversely, if your head sinks too deep into the pillow, your neck can bend at a sharp angle, making you prone to stiff shoulders and other problems, so be careful.
2. Another person's ideal pillow is not necessarily a good pillow for you
As mentioned earlier, head shape, neck length, and thickness vary from person to person.
An ideal pillow for one person may not necessarily be a good pillow for you. Furthermore, body shape changes with age.
Therefore, the ideal pillow often changes over time.
For example, if you've been using the same pillow for many years but have recently started experiencing shoulder stiffness, the pillow's height might not be right.
Additionally, the lifespan of a pillow is said to be about 5 years at most. If you've been using the same pillow for more than 5 years, check its condition.
In particular, pillows made of down or urethane will "flatten." While buckwheat hull and pipe pillows are less prone to flattening, keep in mind that they may become uncomfortable due to changes in body shape.
3. Clarify your criteria to find your ideal pillow
An ideal pillow supports your head, cervical spine, and shoulders so that you maintain the same posture when lying down as when standing. More specifically, when you rest your head on the pillow, there should be no gap between your nape and the futon.
However, be careful as a pillow that is too high can cause your neck to bend at a sharp angle, putting a great strain on it. Conversely, if a pillow is too soft or too low, your neck will be hyperextended, which will also put a strain on your neck.
Choose a pillow that keeps your neck straight, as it would be when standing, and leaves no gap between your nape and the futon. By clarifying your criteria in advance, choosing a pillow will be easier!
3-1. Reflect on what kind of pillow is good for you
If you have a favorite pillow, it's a good idea to think about why.
Pillows are made up of various elements such as height, firmness, shape, and material. Try to identify the one element you absolutely cannot compromise on, and then look for a pillow that incorporates that element and also has the right height for your body. This will prevent you from ending up with a pillow that is "ideal for your body but uncomfortable and disliked."
If you tried a pillow for the first time while traveling and liked it, it's also very effective to make a note of it.
3-2. Clearly defining height and material makes it easier to find a good pillow
In addition to standard rectangular pillows, there are various shapes such as U-shaped pillows and donut pillows.
Also, there are materials like down, buckwheat hulls, urethane, and pipes, and you're bound to have preferences.
Since the material can result in either a high or low pillow, clearly define your preferred material and shape. Check if your ideal pillow is made in that shape or material.
4. How to make your current pillow closer to your ideal pillow
A pillow you like may not necessarily be your ideal pillow.
However, if you really like your current pillow or have just replaced it, you may want to adjust it to get closer to your ideal pillow.
Here's how to adjust your existing pillow.
4-1. Adjust the filling of pillows with independent materials to make them good pillows
If your pillow has an adjustable filling made of independent material, adjust the height and softness by adding or removing filling. This alone can make a big difference in comfort and bring you closer to your ideal pillow.
Also, indenting only the center of the pillow can sometimes bring it closer to your ideal. This requires fine adjustments, but you can do it without spending a lot of money, so give it a try.
If possible, adjust the filling while consulting with a store that offers custom-made pillows.
4-2. Easily adjust urethane pillows with a towel!
For urethane pillows and other pillows where the filling cannot be adjusted, adjust the height by placing a towel between your neck and the futon. If the pillow is too soft, it is recommended to place a board or similar under the pillow to prevent your head from sinking too much.
In this case, make sure the towel doesn't shift while you sleep. Even if you achieve a height and shape close to ideal, it will be ineffective if it shifts while you sleep.
4-3. If you still feel uncomfortable, consider replacing it
If you like your pillow but experience stiff shoulders or neck pain during sleep, or if your sleep is shallow, consider replacing it. A pillow you like may not necessarily be your ideal pillow.
Re-evaluate the specific criteria for your ideal pillow and choose one that meets them.
Forcing yourself to use a pillow that doesn't fit can not only lead to shallow sleep but also cause problems such as neck and shoulder stiffness and lower back pain.
5. A perfectly ideal pillow can be obtained through customization
It's difficult to find a pillow that perfectly fits your body among ready-made products. If you've tried many pillows but still can't find one that's just right, consider custom-made.
Several companies can create custom-made pillows. Prices generally range from the upper 10,000 yen to 50,000 yen. If such an expensive pillow is out of your budget, there are semi-customized pillows that allow for fine adjustments to the pillow's height. These can be purchased for around 10,000 yen, making them relatively affordable.
Popular shops for custom-made pillows include "Jibun Makura" and "Nishikawa." Recently, more online stores have started offering custom-made pillows. If possible, it's recommended to consult with shop staff and have your measurements taken to create a pillow, but if you don't have time, you can try online options.
If you are particular about your bedding, you can also order a mattress along with your pillow. This way, you can create bedding that is even more suited to your needs.
Summary: Get your ideal pillow for a more comfortable sleep
This time, we introduced the definition and selection of an ideal pillow.
Many of you may have casually chosen the pillow you use every day. If so, rethinking your pillow might help you get a better night's sleep.
Here's a summary of this article:
- An ideal pillow positions your neck as it would be when standing while you're lying on your back.
- The ideal pillow fills the gap between your cervical spine and the futon.
- Pillows that cause your neck to bend at a sharp angle or your head to sink in are stressful.
- A comfortable pillow is not necessarily an ideal pillow.
- If you're aiming for a perfectly ideal pillow, custom-made is an effective option.
Even with commercially available pillows, you can adjust the height with a towel or similar to achieve a state close to your ideal pillow.
However, if you wake up with stiff shoulders or a sore neck, consider replacing your pillow.
