An ergonomic pillow is placed to support the natural curve of the neck and keep the spine in a straight line regardless of the sleeping position. The correct position means that the height of the pillow is suitable for the sleeping position and the head is not too high or low. Ergonomic sleeping improves the quality of sleep and reduces neck and shoulder pain.
What is an ergonomic pillow and why is it important?
An ergonomic pillow is designed to support the natural position of your neck and head while you sleep. Unlike a regular pillow, it takes into account the anatomy of the spine and provides targeted support to critical areas.
The main difference between an ergonomic pillow and a regular pillow is its ability to maintain the natural curve of the neck in all sleeping positions. A regular pillow often collapses or raises the head too high, causing spinal misalignment and muscle tension.
Ergonomics while sleeping has a significant impact on the quality of your sleep and your morning alertness. The right neck support reduces pain, improves blood circulation and helps your muscles relax completely during the night. In the long run, this prevents chronic neck and shoulder problems.
How do you find the right pillow height for your sleeping position?
The right pillow height is primarily determined by your sleeping position. If you sleep on your side, you need a higher pillow, if you sleep on your back, a medium-high pillow, and if you sleep on your stomach, a low pillow.
When sleeping on your side, the pillow should fill the space between your shoulder and neck. Measure the distance from your shoulder to the side of your head – this is the optimal height for your pillow. Typically, 12–15 centimeters is a suitable height for most people.
Back sleepers need a lower pillow that supports the curve of their neck without raising their head too much. A height of 8–12 centimeters is usually enough to keep their spine straight.
For stomach sleepers, a low pillow or no pillow at all is fine. If you use a pillow, choose one that is less than 8 centimeters high to prevent your neck from turning too much to the side.
Test the pillow's fit by sleeping on it for a few nights. The right height feels comfortable right away and doesn't require getting used to or finding positions.
What are the most common mistakes when using an ergonomic pillow?
The most common mistake is choosing the wrong height pillow. A pillow that is too high will raise your head to an unnatural position, while one that is too low will not provide enough support for your neck.
Another common problem is incorrect pillow placement in bed. The pillow should be positioned so that it supports both the head and neck, not just the head. The edge of the pillow should extend above the shoulders.
Using an old pillow for too long is also a common mistake. The pillow loses its shape and support properties over time. A foam pillow should be replaced every 2–3 years, and a feather or down pillow more often.
A mistake when choosing a material is to focus solely on comfort instead of support. A pillow that is too soft will not provide adequate support, while one that is too hard can cause pressure points and discomfort.
Signs of the wrong pillow include neck pain in the morning, shoulder stiffness, headaches, or restlessness at night. If you wake up frequently to change positions, your pillow probably isn't providing enough support.
How do you know if your ergonomic pillow is positioned correctly?
A properly positioned ergonomic pillow will keep your neck in its natural curve and your spine in a straight line. Your head should rest on the pillow without you having to strain your neck or shoulder muscles.
Concrete signs of proper posture include: the neck feels supported but not pressed, the head does not sink too deep into the pillow nor does it stay too high, and the shoulders remain relaxed without being lifted.
Test the position of the pillow by lying on your side and having someone check that your spine forms a straight line from head to hips. When lying on your back, there should be light support under your neck, but your chin should not sink into your chest.
A good sign of the right pillow is that you wake up refreshed in the morning without any pain. The quality of your sleep improves when your body is able to fully relax during the night thanks to the right support.
If you are unsure about the suitability of a pillow, check out our high-quality ergonomic pillows or come and see the selection at our Helsinki showroom , where you will receive expert help in finding the right pillow.
Remember, finding the right pillow is an investment in your health and well-being. A high-quality ergonomic pillow will improve your sleep quality and prevent pain, whether you're using it at home or in a professional setting.
