NECK PILLOW COMFORT HINTS

Neck pillows should be selected with the same care as a pair of shoes. Your neck is as individual in size and shape as your foot. Consider the following when selecting a pillow:

• Depth of the curve in the back of your neck. Each person has a different size neck curve. Your pillow should comfortably fill in this curve keeping your head in a relaxed position when you sleep. If you have a deep or pronounced curve, you need a fatter pillow than someone with a small curve.
• Preferred sleeping position. If you sleep on your back, your pillow should fill in the space between your neck and the bed. Your head should not be flexed forward. If you can easily see your feet, your head in probably not in a neutral position. Side-sleepers should have a pillow that fills in the space between their ear and bed. This pillow will probably need to be thicker than one used by a back sleeper. People who sleep on their stomachs should use a small pillow to keep their head in a neutral or level position. Since you must turn your head to one side or the other to breathe when sleeping on your stomach, avoid this position if possible.
• Firmness of your mattress. The firmness of your mattress affects the way your pillow fits you. A softer mattress allows your body to sink deeper, requiring a thicker pillow. A firm mattress allows you and your pillow to rest higher. You must consider the firmness of your mattress when selecting a pillow to ensure proper fit. If your pillow feels too high, you can either soften your mattress with an overlay pad, or shave off a thin layer from a foam pillow with an electric knife. Low pillows can be raised by adding folded towels or foam under it, inside the pillowcase.

After you purchase a new pillow, allow a week for a breaking in period. Pillows, especially those made of foam, take up to a week to break in and develop a "worn in" feel. If your pillow feels especially stiff or too firm at first, try sitting on it for a few hours before using.

If you have selected a proper fitting pillow and allowed for a breaking in period, your pillow should feel comfortable and allow for a good night's sleep. If not, you may need a different pillow or mattress. If nothing seems to improve your sleeping comfort, you could have a condition that is not affected by your sleeping posture. Consult your health care provider.

Pillows are like shoes; they wear out with use. Synthetic pillows should be considered for replacement every 6 months to 2 years. Foam or polyester fill pillows generally only last one year. If you have used your pillow for over six months and it no longer feels comfortable, consider replacing it.

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