Are you wondering how to install pillow? Are you having a difficult time falling asleep? Some people experience difficulty in sleeping as a result of having pain when laying down in bed.
Your pillow is meant to adjust to fit your unique shape, curves, and sleeping position and to help alleviate any pressure points from your body.
Pillows play a big part in supporting your upper body as you sleep, as well as keeping your spine in a neutral alignment.
Sleep plays a vital role in your overall health. Without getting enough sleep, the brain cannot function properly.
Since your sleeping position and the position of your pillow work together to provide support for your head, neck, and spine when sleeping.
It is important to know the ways on how you can install a pillow.
Tips And Tricks To Install Pillow
Getting the right amount of sleep is so important.
To ensure a comfortable and good quality of sleep, here are some tips on how to install pillow:
Tip #1. Put a rolled-up towel at the base of the pillow
Take a large towel, then roll it up and place it at the base of your pillow.
The roll will act as a support for the base of your neck keeping your spine aligned.
This roll works great when you are laying on your back or if you lay on your side.
Tip #2. Place your pillow in between your knees
Start by laying flat on your back then place a pillow between your knees. Doing this helps from preventing the downward pull on the hip.
This is to avoid placing stress through your hips and back which often results in discomfort.
Your weight will be evenly distributed and spread across the widest part of your body.
Tip #3. Position your pillow vertically
Start by placing your pillows starting from the head all the way down to your neck and under your shoulder blades; this is a good way to provide extra support for the back.
I highly recommend this for people with respiratory problems.
Tip #4. Place it under your stomach or pelvis
Sleeping on your stomach is bad for your back and neck.
But if you can’t refrain yourself, you can place the pillow underneath your stomach or pelvis, which helps in aligning your spine which puts less stress on them.
You should also consider your sleep position when choosing a pillow.
There are different types of pillows you can choose from. Here are different types of pillows that you can choose from.
This list will help you find the best pillow that is suitable for you to ensure a good night’s sleep.
Back sleepers: It is best if you use thinner pillows and have extra padding in the bottom area to support the back of your neck.
Memory foam is a good option because it molds specifically to the shape and curvature of your neck.
Side sleepers: I can recommend a firm pillow that has a gap that will help with the space between your ear and shoulder. And do not forget to also place a firm pillow between your knees.
Stomach sleepers: You should use the thinnest possible pillow or you can also use no pillow at all.
You can also try using a body pillow which will give you the feeling of something pressing against your stomach while helping to align the rest of your body.
Pillows can accumulate allergy triggers like mold and dust mites so please remember to change your pillow every eighteen months or so.
Other Helpful Tricks For A Good Sleep
Here are the ways on how you can get good sleep:
Establish a strict sleeping schedule
Getting regular bedtimes and wake times can help train your body to have a natural sleeping pattern. You should aim to have eight to nine hours of sleep per night.
Skip caffeinated drinks
You should avoid having coffee or tea since they contain caffeine which will give you a hard time falling asleep.
If you can’t avoid it, do not consume coffee past noontime.
Avoid exercising too much
Save your intense exercise for the morning and early afternoon hours.
Doing vigorous exercise and training before bed can raise your adrenaline levels and body temperature.
Benefits Of Sleep
It is very important to get enough sleep. It is not only about the number of hours but you should also consider the quality of sleep on a regular schedule.
For adults, seven to eight hours of sleep is recommended. And for children, it is usually eight to ten hours of sleep per night.
Here is why you should give your body the rest time it needs.
Boost your immune system. When your body gets the sleep it needs, your immune cells get the rest they need to fight off whatever they need to.
Proper and well-rested sleep can also make vaccines more effective, which is surely a plus.
Prevents weight gain. If you don’t get enough sleep, your body will produce ghrelin (a hormone that boosts appetite).
When this happens, you are likely prone to late-night snacking. And you also do not have the energy to fight off the cravings since your body is already exhausted.
For Final Words
Pillow is an essential part of the quality and the comfort of one’s sleep.
You just have to keep in mind the things that are needed to be considered. I hope that you find this article useful how to install pillow.
Thank you so much for reading! Have a nice day ahead.