Basics of Using a Sleeper Pillow

Basics of Using a Sleeper Pillow

There are a number of steps to keep in mind when trying to figure out how to use a side sleeper pillow. Side sleeper pillows are great to reduce neck and back strain for people who sleep on their sides. However, it is also important for people to use them in a proper manner to be able to get the right results that they have sought and paid for. Below are a few tips about using a side sleeper pillow:

  1. Consider purchasing from a knowledgeable source and determine pillow density or firmness. Your salesperson can determine the type of pillow you may need depending on your concerns. They will also be able to adequately explain the features of a certain pillow and especially how to use a side sleeper pillow so that you can optimize your sleeping comfort. You should also determine what type of pillow or which brand or variety is suited for you and your needs such as the pillow density, which is the firmness of the pillow foam. Some people may benefit from very firm foam, while others may find that if the foam is too firm, it becomes uncomfortable.
  2. Once you purchase your pillow, apply a pillow cover. A pillow cover is essential, especially for contoured pillow foams that are usually naked. However, they are usually already sold with a pillow cover to protect the foam from disintegrating due to friction, tearing, or other external factors. You may find that pillow covers usually come with zippers at the back and fit the pillow foam snugly without any additional space, unless if you are purchasing an adjustable type that allows you to stuff additional foams inside to adequately fit your desired foam height.
  3. Put on a pillow case. Apart from your pillow cover, a pillowcase would be needed for hygienic purposes, especially if you are sharing pillows on occasion. This will also protect your pillow covers from damage, tears, or stains since pillow covers usually come in a neutral white color.
  4. Bring the largest part of the contour right up to your shoulder. In order to use a side sleeper pillow that is contoured, the larger contour should be right up against your shoulder with your head cradled in the dip between the two humps.
  5. Contour should support the base of your neck. Once you are in position with the pillow, you should be able to note that the large contour on the pillow is effectively supporting the base of your neck. You should not have any space between your neck and the pillow, and neither should the pillow be so hard up against your neck that it cuts circulation and affects your breathing or tilts your head downwards at an awkward angle.
  6. The nose should be parallel with the bed. This would indicate that your head is also parallel to the bed and perpendicular to your shoulders. A well-positioned head is essential to a good night’s rest. This would avoid any soreness or stiffness when you wake up.
  7. Head should be in a neutral position. Your head should be in a relaxed state – neither hanging nor arched upwards. This ensures that your head is well supported and that you remain in a comfortable position throughout the night.
  8. The lower shoulder should be forward and not back as this may cause pain in the neck. One thing that some side sleepers should know about using a side sleeper pillow is that it is important to keep their shoulders forward when they sleep on their sides instead of pulling it back like some people do because this position puts strain on the upper back as well as the neck and may also cause soreness and stiffness upon awakening.
  9. The neck should be in alignment with hips. Another thing to consider when sleeping on the side with a side sleeper pillow is that the neck should be aligned with the hips. This is actually not difficult to determine as your body naturally falls into this correct position once you are lying on your side with the proper pillow and mattress combination.
  10. A small pillow between the knees to keep the hips aligned and for extra support. To better align your hips and to help during back pain, try to wedge a small pillow between the knees as you lie down on your side. This puts your legs in a position that does not cause your hips to slant up with the pressure of the mattress and the upper leg.

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