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Pillows, much like futons, are crucial bedding items that influence sleep quality. If you're experiencing issues like shallow sleep or shoulder stiffness upon waking, your pillow might be unsuitable.
Pillow selection varies not only by height and build but also by gender and age. Many couples and families buy matching pillows, but this might mean someone ends up with an unsuitable pillow.
This article explains why pillow selection differs by gender and age, and how to choose the right one. If you're struggling with an ill-fitting pillow, use this article as a guide to find your perfect match!
Reasons why pillow selection varies by gender and age
First, men and women differ subtly in bone structure, not just physique. Specifically, there are differences in the cervical curve (neck curvature), which means pillow selection also varies.
People with a larger build tend to prefer relatively higher pillows. On the other hand, slender individuals or those with straight necks (less neck curvature) often find lower pillows more comfortable.
Neck curvature varies widely from 1.5 cm to 5 cm, indicating significant individual differences. To find the right pillow height for yourself, it's recommended to do a simple self-check.
- Stand facing a wall.
- Relax your jaw and press your head and back against the wall.
- Ideally, your face should naturally be tilted down by about 15 degrees.
Common symptoms that can occur if you don't use a pillow suited to your gender and age
So, what symptoms can occur if you don't use a pillow suited to your gender and age?
Men: Snoring and sleep apnea
Men tend to have a deeper cervical curve than women. This is particularly common in men with a more solid build or those who engage in a lot of physical activity.
When a person with a deep cervical curve lies on their back, a large gap forms between their neck and the futon, which in turn narrows the airway. This is a primary cause of snoring, which is common in men.
Snoring not only bothers those around you but can also lead to sleep apnea.
Using a pillow of appropriate height is effective in addressing this issue. Choosing a pillow of the correct height can fill the gap between the neck and the futon, which is expected to alleviate snoring.
Furthermore, if you suffer from neck pain or stiff shoulders in the morning, your current pillow may not be suitable for your body.
If your head has moved off the pillow when you wake up, it might not just be the pillow's height, but its size that's wrong. If this sounds familiar, you may need to reconsider your pillow.
Women: Stiff shoulders and stiff neck
Women generally have a shallower cervical curve than men, so the gap between their head and bedding when lying on their back is usually smaller.
If such individuals use an overly high pillow, it can put excessive strain on the cervical spine, leading to stiff shoulders and neck pain.
Also, because women have narrower shoulders, using a pillow that is too wide may not suit their body. Especially for petite or slender women, using the same pillow as a man often leads to a decrease in sleep quality.
Children: Difficulty turning over
The purpose of using a pillow changes with a child's developmental stage. For instance, for infants aged 0-1 year, the main purposes are to shape the head, prevent spitting up, and prevent head rotation preferences.
From 1-5 years old, the pillow's role is to absorb sweat from activity and release moisture. And from 10 years old and beyond, in addition to managing sweat and moisture, it becomes necessary to adjust the height to match their growth and to maintain and support proper sleeping posture.
Thus, the functions required of a pillow change incrementally with age.
However, children's growth varies individually, so using a pillow that doesn't match their physique or sleeping position can make it difficult for them to turn over, resulting in reduced sleep quality.
While the saying goes, "the bigger, the better," when it comes to pillows, neither too big nor too small is good. It's important to use a pillow that fits your shoulder width and head size. For children, using a children's pillow is the most appropriate.
How does pillow selection vary by gender?
So, what should you pay attention to when choosing a pillow?
Pillow height
Differences in physique significantly influence the pillow height needed for proper turning over during sleep. People with a larger build have wider shoulders, resulting in a greater height difference between the head and shoulders when shifting from lying on their back to their side. Therefore, smooth turning over requires a pillow height that can compensate for this difference.
On the other hand, slender individuals have relatively narrower shoulders, and the height difference between their head and shoulders during turning over is also smaller, so a lower pillow is not an issue.
Furthermore, while overly soft materials like down may feel comfortable at first, the head sinks too deeply, making it difficult to maintain the proper height.
This type of support can cause the cervical curve to bend in a "reverse U-shape" or create a gap between the neck and the futon. As a result, not only does the airway narrow, leading to snoring, but excessive strain is also placed on the neck and shoulders.
Conversely, if individuals with a shallow cervical curve and smaller build use a firm, high pillow, it also presents a problem. Their neck bends into an unnatural U-shape, which similarly causes strain on the neck and shoulders.
The physique, by the way, changes not only by gender but also by age. If you gain or lose weight, or gain or lose muscle as you age, your physique will change, so you should review your pillow each time. For example, if you lose 5-10kg through dieting, your physique will change considerably. The same goes for losing muscle as you age. If you think, "the pillow I've been using somehow doesn't feel right anymore," it's likely that the pillow no longer suits you. In this case, too, you should review your pillow.
Also, if you wake up with neck pain, please refer to the following:
Is your pillow causing your morning neck pain? Symptoms of an unsuitable pillow and how to choose the right one
Pillow material (firmness)
Pillow materials vary, ranging from firm materials like buckwheat hulls, pipes, and low-rebound urethane, to soft materials like down and cotton.
| Material | Soft | Firm | Adjustable firmness |
|---|---|---|---|
| Down | ◎ | ||
| Polyester batting | ◯ | ||
| Urethane foam | ◯ | ||
| Beads | ◎ | ||
| Buckwheat hulls | ◎ | ||
| Pipes | ◎ | ||
| Fiber | ◯ | ||
| Latex | ◯ |
While some people may prefer a firm pillow or only be able to sleep on a soft one, the pillow you like and the pillow that suits your body are different.
As mentioned earlier, firm pillows have the advantage that your head doesn't sink in, but the disadvantage is that they are difficult to adjust if they are too high or too low.
On the other hand, soft pillows are easier to adjust even if the height is slightly off, but even if you choose the perfect height, your head will sink due to its weight, which can ultimately strain your body. This is a disadvantage.
Therefore, when choosing a soft pillow, it is important to consider how much your head will sink in. There is also a method of adjusting the firmness by placing support under the pillow.
In addition to material, pillow shape is also important. Standard-shaped pillows are suitable for sleeping on your back, but they can put a strain on your neck and shoulders when sleeping on your side. It is important to carefully consider whether you usually sleep on your side or your back when choosing a pillow.
If your head and neck line don't fit well, choosing a wavy pillow with a raised neck area is one option. If a standard pillow doesn't work for you, consider a contoured pillow.
Pillow size
Pillow sizes are generally divided into three categories:- Small size: approx. 50×35cm
- Standard size: approx. 63cm×43cm
- Large size: approx. 70×50cm
The standard size is a typical dimension designed to suit the Japanese physique. This size is designed to fit both male and female body types and harmonizes with general futon sizes.
Being a standard size, you can find various covers with different designs and materials. Recently popular comfort pillows and highly functional pillows (for example, those using low-rebound urethane foam or adjustable height types) are also mostly in this standard size of 63x43cm.
However, for men with broad shoulders, this might be too narrow. If the pillow is too small for your shoulder width, you won't be able to turn over sufficiently. A pillow that is too small won't feel right and can make your body stiff. In this case, a larger pillow is generally recommended.
The guideline for checking pillow width is whether your shoulders fit comfortably within the pillow's width. When purchasing a pillow, make sure your shoulder width can fit with room to spare.
How to choose a child's pillow?
Children tend to sweat more than adults, often profusely during sleep. Therefore, when choosing a child's pillow, it's recommended to select a washable type.
Regular washing prevents the proliferation of bacteria caused by sweat and sebum, maintaining a clean and comfortable sleeping environment. Paying attention to hygiene is crucial for a child's healthy sleep.
Children's bodies are growing daily, and their physique and cervical curve gradually change. If you choose a pillow with adjustable filling, you can maintain the optimal height as your child grows.
By adding or removing filling as needed, you can always maintain a comfortable sleeping posture that suits your child's physique, supporting their healthy growth. This eliminates the need to frequently buy new pillows and is also economical.
However, pillows are said to have a lifespan of 3 to 5 years. Children tend to turn over a lot, so their pillows tend to wear out faster. In addition to growth, consider replacing the pillow when it shows signs of wear and tear.
Additionally, children's growth typically stabilizes around age 13 for girls and 17 for boys. If you plan to order a custom-made pillow, it's best to do so after these ages.
Adjust your pillow selection based on gender and age
Pillow selection varies significantly by gender and age. Men tend to have a deeper cervical curve, while women tend to have a relatively shallower one, and children even shallower.
Therefore, for comfortable sleep, it's crucial to choose a pillow of appropriate height, material, and size, tailored to each individual's gender, age, and physique.
Finally, let's summarize this article:
- Pillows vary in suitable shape depending on body type.
- Men and women require different pillow shapes.
- Higher pillows are recommended for men, while lower pillows are recommended for women.
- Children's pillows should be replaced as they grow.
- For a perfectly fitting pillow, a custom-made one is recommended.
Choose a pillow that suits your gender and body type! 5 Brain Sleep Pillows
Brain Sleep Pillow achieves a personalized fit for each individual's head size and sleeping position. It also comes in three height options, allowing you to choose according to your body type. In addition, we offer pillows developed to address concerns such as straight neck and snoring, as well as children's pillows. Here, we introduce the features and highlights of each item.
