A good pillow is essential to ensure a good quality sleep, regardless of whether you are traveling or sleeping in your own bed. However, if you suffer from chronic head and neck pain, a traditional pillow may not be enough. The neck pillow is specially designed to support the head and neck and keep them in a natural and "neutral" position. It can also improve sleep quality. With a neck pillow you will rest better, especially if you first worry about optimizing travel conditions, buying the most suitable product for you and experimenting with its use for a week.
Steps
Part 1 of 3: Optimizing the Travel Experience with a Neck Pillow
Step 1. Replace your current travel pillow with a more efficient one
Gone are the days of those uncomfortable inflatable plastic travel pillows. Now there are very comfortable ones on the market, able to allow you to sleep well in very crowded places. Take the opportunity to get rid of the old travel pillow and purchase a much softer one, which will enhance your travel experience.
- Consider your specific needs. Do you suffer from neck or back pain? A model that supports the head, keeping it upright, might be the one for you. Do you want to be able to move freely without disturbing other passengers? Consider a donut model with a gel interior.
- Be sure to evaluate each individual model. Asking travel companions for advice can be an idea, as well as reading reviews on the specific product to learn more about its characteristics.
- Keep in mind the portability aspect. If you prefer to travel light, with no oddly shaped items you need to tie to your suitcase, keep in mind the weight and size of the pillow.
Step 2. Book your seat well in advance to choose the best location
The seat can really make a difference in terms of comfort and optimal use of the travel pillow. If possible, book your seat as soon as possible so you don't miss the first choice.
- If possible, opt for a window seat. You can also consider paying a little extra for convenience. The window seat offers at least a couple of advantages: it gives you something to lean on and you prevent the neighbor from making you get up to go to the bathroom or stretch your legs. You can also raise or lower the curtain for better sleep.
- Sit at the front of the plane if possible. The rear is usually noisier due to the presence of the motors. On the other hand, it is much more likely that there are two adjacent empty seats between the rear seats, which you can all use for yourself. This compensates for the noise problem. Ask at check-in what options are available and change your seat if this seems appropriate.
- Avoid the area of bulkheads and emergency exits. There is more leg room, but it is difficult for you to recline the seat or move the armrests.
Step 3. Inflate the pillow
Depending on the model you have chosen, you may need to inflate it. The level of comfort and the possibility of a good sleep depend on the regulation of the air pressure inside it.
- Take the cushion out of its box and look for the inflation valve. Fill the pillow with air, by breath or with a blower, until completely filled. Lie down with the pillow to check that it is comfortable.
- Open the breather and let the air out slowly until it reaches the ideal pressure. If you want it tighter, increase the pressure.
Step 4. Recline the seat
Sitting can cause back pain and many find it hard to fall asleep. Reclining the seat as much as possible relieves the pressure on the lower back and allows optimal use of the cushion.
Be respectful of the person sitting behind you. If they are serving the meal, for example, recline the seat just slightly, or wait for the person to finish eating the meal. You can always adjust the inclination when the situation allows it
Step 5. Turn the pillow
Some feel a little uncomfortable sleeping with something sticking out behind their head. In other cases the head tends to continually fall forward. If this is also your case, you can try to turn the pillow in the opposite direction, to protect the head while keeping the neck aligned with the rest of the body.
Step 6. Move the pad to be more comfortable
Many models have microspheres or gels inside. Move the filling to the area of the pillow you prefer, adapting the arrangement for greater comfort. Tie the ends with a hair tie or string to keep the padding from moving.
Step 7. Lie back and try the pillow
Once the seat has been reclined, it is time to put the cushion into operation. Lie down and close your eyes. If you are not comfortable adjust the pressure (if it is air) until you can relax.
Try to place it in the space between seats or against the window
Part 2 of 3: Using the Pillow to Sleep in Your Bed
Step 1. Put on the pillow or rest your neck on it
When you're ready to lie down, put on the pillow or lean your neck over it. You will already need to be in the place of the bed where you intend to sleep, so that you do not have to move and thus increase the risk of neck pain.
Make sure your shoulders and head are in contact with the bed surface
Step 2. Check the alignment
After placing your head on the pillow, it is important to check that it is properly aligned with the rest of your body. This guarantees neck protection for a comfortable night's sleep.
- If you sleep on your back, make sure the pillow supports you without your head falling forward or back.
- If you sleep on your side, check that your neck is supported and that your nose is in line with the center of your body.
- If you sleep both on your back and on your side, check that both conditions are met.
Step 3. If you sleep on your stomach instead, be careful
The neck pillow is designed for those who sleep on their back, side or both. Doctors tend to advise against sleeping on your stomach, because you risk not only causing neck pain, but also putting strain on the lumbar area.
Step 4. Take some time to find the right position
It takes about 10-15 minutes for the neck to relax and find the right position on the pillow. Before starting to fidget because you feel uncomfortable, stay still for a while in the same position to see if it is the ideal one. If not, change positions until you find one that allows your neck to relax.
Remember to give yourself at least a week to find out if the pillow is right for you. If after a week of testing you still feel uncomfortable, consider returning it and / or replacing it with another model
Step 5. Start by keeping the edges down
Many neck pillows have edges that allow you to keep it properly in line at night. If you're not used to using it, you may experience edge issues if you sleep on your side. For the first few weeks, try to sleep with the edges facing down to get your head and neck to adjust to this sleeping position.
Be aware that it may take a series of trial and error to figure out how to find the right position with the edges facing down. Choose a solution that offers maximum comfort and support
Step 6. Turn the pillow
After 1-2 weeks of rehearsing sleeping with the edges facing down, turn the pillow to the opposite side. This allows it to return to its natural shape, ensuring you can continue to enjoy excellent neck support.
Consider trying turning the pillow after a few weeks
Part 3 of 3: Choosing the Right Pillow
Step 1. Talk to a doctor
If you suffer from chronic neck pain and are being treated by a doctor, ask him which type of neck pillow best meets your needs. This can serve to narrow down the circle of potential models.
- Provide your doctor with all potentially relevant information about your sleep pattern (position, sleep apnea, sweat tendency). Your doctor may be aware of a specific brand that can solve your problems.
- Ask him for a couple of possible alternatives, in case you are not satisfied with the pillow you are currently using. Let him know that you are using him while traveling or sleeping, which could affect his diagnosis.
Step 2. Find out what dominance you assume while sleeping
It is the one you take before falling asleep and probably your favorite. Determining your dominance helps you decide which pillow model will give you the most restful sleep at night or on a long flight. Here is a list of the possible positions taken when sleeping:
- On its side (the most common position);
- On the back (a position often associated with snoring and sleep apnea problems);
- On the belly (position easily responsible for twisting the neck);
- Various positions taken in sequence;
- Travelers (with a tendency to sleep with the head upright, slightly reclined or resting on something).
Step 3. Find the right level of stiffness and the right height
Depending on the dominant position, you need to identify the conditions necessary to maintain comfort and alignment. At the time of purchase, make sure that it is a model of stiffness and height appropriate to the position you assume while sleeping. Here is a list of the ideal models for each dominant position:
- On one side: rigid or extra-rigid pillow, 10 centimeters high;
- On the back: cushion of medium stiffness and medium height (measurements are taken with the cushion lying flat on the bed);
- On the belly: thin, soft and wrinkle pillow;
- Various positions: pillow with rigid parts and soft parts, high at the sides and low in the center, where you change position;
- Travelers: cushion that guarantees maximum comfort for specific needs and sleep patterns, including neck support and a wide range of movements when it is necessary to move around in the seat.
Step 4. Take into account the material the pillow is made of
Similarly to the degree of stiffness and height, the material it is made of is also crucial in choosing the pillow. Materials such as memory foam or feathers are more suitable for certain positions than others. Also based on the position you tend to assume, you can consider the following materials:
- If you sleep on your side: shaped memory foam or latex foam pillow;
- If you sleep on your back: duvet, memory foam, latex foam;
- If you sleep on your stomach: duvet, feather, ecological duvet, polyester or thin latex foam;
- If you assume various positions: buckwheat husks and pillows in multiple materials;
- If you are traveling: memory foam, gel, fleece.
Step 5. Consider other factors
As trivial as it may seem, sleeping has complex facets. Factors such as the type and size of the mattress or the duration of the journey have an impact on the choice of pillow and determine the ideal model to use.
- How soft is your mattress? If it is quite soft, your body will tend to adapt more to the mattress than the pillow. This implies that you should choose a pillow of reduced size or height.
- How is your body temperature? Are you very hot at night? In this case, you may want to consider a pillow with a foam filling of cooling gel or buckwheat husk.
- Keep your body structure in mind. If it's thin, try to get a smaller sized pillow that fits your body.
- How do you usually sleep when you travel? Do you change positions frequently and need a lot of space? Maybe you need a large travel pillow that allows you to fully relax. Be aware that such a model, which allows for limb distension during sleep, could annoy the neighbor.
- Make sure the pillow is allergy tested and washable to avoid the risk of dust mites accumulating on the surface over time. This could cause allergic reactions, but also effectively alter the weight and shape of the pillow.
Step 6. Try different models
Each of us has a specific body structure. A key aspect is to identify the model that fits your body the most. Trying out different models helps you find the ideal one for you.
- Keep in mind that it takes 15 minutes to get used to a pillow and a week or so to figure out if it works well. This complicates the task of identifying what is right for you. You can also ask the sales staff what their return policy is, so you know if you can bring it back in case it doesn't work for you.
- Don't pick something that clashes with your personal preferences. The fact that the first impression is particularly positive is probably a decisive factor of choice.
Step 7. Make the final choice
It's time to make your choice on which pillow to buy. When making your decision, keep in mind all the various factors listed, such as the dominant position you assume during sleep and your sleeping habits while traveling.
- Check the store's return policy carefully. If you have no way of getting a certain pillow back, even if you don't like it at all, it might be worth opting for a model that you can easily return.
- Remember that you will need to replace it every two years or so.
