SLEEP TIGHT
A good slumber allows you to wake up well rested and feeling great, and part of that essential shut-eye equation is using the right pillow.
Using the right pillow is essential for settling into a good slumber
Is a pillow really that important for a restful sleep? Actually, yes—in fact, way more so than you might think. A good cushion for the head allows the neck muscles (which are strained throughout the day) to relax and regenerate during the night. “It’s rare that people have perfect posture while they work. That’s why it’s so important for our neck muscles to loosen up at night,” says Karyne Marin, president of The Canadian Society for the Tradition of Osteopathy. “If there isn’t enough neck support while we’re asleep, those muscles will continue to work.”
“At night, the body needs to be in a position that ensures the muscles and joints aren’t twisted, stretched or compressed,” says Chantal Boucher, an occupational therapist. Sleeping on the wrong pillow can lead to neck and head pain, jaw problems, shoulder aches and soreness that can extend all the way to the fingers, hands and upper back. But with so many options on the market, what’s the right one to choose? Here, we break it down.
Memory Foam
Composition: Synthetic materials, including polyurethane, but can also be made with a percentage of soy, water and other natural ingredients. Look for a minimum of 70 percent memory foam. Good for: People who don’t move much during the night and who experience neck or shoulder pain. Pros: Can be easily re-shaped. Gives firm, flexible support without being too hard. Cons: Stains easily, must be protected with a pillow cover.
Cost: $$$
Feather/down
Composition: A mixture of natural feathers and/or down (shorter feathers). Good for: People who frequently move during the night; works for all types of sleepers.
Pros: Long lifespan. Down is of superior quality and keeps its shape better than feathers. Washable (allow the pillow to dry completely before use). Cons: Can become flat and hard with time; can attract mites. Cost: $ to $$
Polyester
Composition: Synthetic materials, including petroleum and plastic. Good for: People who move around in the night and those with allergies. Pros: Wide range of thickness and firmness.
Cons: Limited lifespan, and has a tendency to flatten overnight.
Cost: $
Silk
Composition: Usually a mix of 50 percent silk and 50 percent polyester with a cotton cover; consistency of a feather pillow.
Good for: People with allergies and/or asthma. Pros: Typically anti-allergenic and anti-microbial. It’s also washable. Cons: Thin, limited support. Cost: $$
Latex
Composition: Anywhere from 25 to 100 percent natural or synthetic latex; may also contain additional synthetic materials.
Good for: All sleeping positions. Pros: Holds its shape well, offers good support and is durable.
Cons: Can feel too firm and inflexible. Not washable. Cost: $$ to $$$
Buckwheat
Composition: Cleaned and dried natural buckwheat hulls. Good
for: People who don’t move very much while sleeping, as buckwheat can make noise if crushed, stirred or repositioned. Pros: Adaptable with the addition or removal of filling. Cons: Since the grains are supposed to move easily inside the casing, these pillows doesn’t offer great support. Texture can take time to get used to. Cost: $ to $$
Wool
Composition: Sheeps’ wool (should be 100 percent). Good
for: Side sleepers, as well as people who want a firm pillow and good support. Pros: Hypoallergenic. Naturally repels mites.
Cons: Can be uncomfortable. Cost: $$ to $$$
Micro-gel
Composition: A mix of plastic and polyester or micro-gel and memory foam. Good for: People with allergies and those who want ergonomic support. Pros: Hypoallergenic and repels mites. Long lifespan and stays fresh. Can be customized. Cons: Can lack neck support (opt for a combination of micro-gel and memory foam for added reinforcement). Cost: $$ to $$$.