A significant portion of our lives is spent sleeping—approximately one-third. This makes the quality of sleep a crucial factor in overall health and well-being. A good pillow plays a vital role in ensuring that sleep is both comfortable and restorative. Whether you're a child, an adult, or an elderly person, choosing the right pillow can make all the difference.
Soft pillows, while tempting for their comfort, may not be the best choice, especially for older adults. These types of pillows tend to compress more on the scalp, which can restrict blood circulation and offer inadequate support for the head and neck. For the elderly, this can lead to discomfort and even pose serious risks. If the pillow is too soft, it might hinder head movement during sleep, increasing the chance of the face sinking into the pillow, which could interfere with breathing or even cause suffocation.
Experts emphasize that the structure of the pillow is essential for maintaining proper posture and supporting the cervical spine. A pillow that's too soft lacks the necessary firmness to provide stability, making it difficult to maintain a natural sleeping position. In addition, overly soft pillows are prone to "stiffing," where they lose their shape over time and fail to offer consistent support.
Sun Shuying, from the Growth and Development Research Institute at the Capital Institute of Pediatrics, explains that young people typically benefit from pillows that help relax the neck muscles, while the elderly require a balance between safety and comfort. As the spine undergoes degenerative changes with age, it becomes even more important to support spinal health. A well-designed pillow can also help maintain the natural shape of the head and neck.
When selecting a pillow, it’s recommended to go for something slightly firm with good breathability. The internal structure should have some friction so that as the head moves during sleep, the pillow can adjust and provide even support. This helps maintain smooth breathing and reduces muscle tension in the head and neck area.
Buckwheat-filled pillows are particularly suitable for the elderly due to their ability to conform to the head and neck while remaining supportive. Other options like silkworm, tea, and rice-based pillows also offer similar benefits. These materials are breathable, shapeable, and ideal for those with conditions such as cervical spondylosis. On the other hand, fiber-filled pillows tend to be too soft and may not provide enough support. Additionally, synthetic materials can trigger allergies in sensitive individuals.
Experts recommend that elderly individuals choose pillows with a height of around 9 cm. This height helps maintain the natural alignment of the spine and provides optimal support without causing strain. Choosing the right pillow isn't just about comfort—it's about promoting better sleep and long-term health.
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