important height for optimal pillow to choose!
Do you think that sleep every day in the pillow that suits perfect for your body? Well Any Nante pillow, but perhaps some people that also can sleep without, even while most people think that "should there is a more myself in suits pillow", continue to use somehow the same pillow I think we are.
In fact, in order to recover the tired plenty of taking a pleasant sleep, is it important to choose the pillow of height that suits you. Even though much trouble taking enough sleep, that sleeping in does not meet the height pillow, rather or tired the body, it has a case of becoming the cause of stiff neck and headaches.
symptoms
caused by do not fit pillowtoo high pillow is the cause of stiff neck
If the pillow is too high, to the muscles of the neck and shoulders burden it takes, did you know that the cause of stiff neck? I heard 80 percent of Japanese adults suffer from stiff neck (I am also one of them), there is no commitment to pillow most people, is that it does not use a pillow of the optimum height for me , it seems to have found in a survey.
and sleep in
too high pillow, it describes how become what posture. First of all, that tilts before is neck shrinkage is jaw, will contain the extra force on the neck and shoulders. Stiff muscles by this condition persists, is so feel stiff when you wake up in the morning.
In addition, remove the pillow from the head in the middle of sleeping, people who had been sleeping without a pillow I noticed in the morning is so because they feel hard to sleeping pillow is too high.
too low pillow is the cause of the headache
is also a comfortable pillow is too high sleep is not obtained, but it is said to be too low pillow also cause, such as headache. When sleep in too low pillow, the height of the head becomes lower than the heart, head to climb blood, sleep becomes shallower.
becomes in a state of hot flashes when you are sleeping, because that can not be obtained soundly comfortable sleep, or dazed by heavy head when you wake up in the morning, you sometimes feel a headache. In addition, even the face of is likely to swelling in the morning, it is said that for the same reason.
as posture when you are sleeping, or put under the unconscious head their own hands, and even the result in the pillow folded in two, it seems to sign the pillow is too low.
is the ideal pillow height?
thing to keep the elevation angle of the face to 5 degrees
to know the height of the ideal pillow for me, let's try an attitude such as the following. First of all, sleeping on his back in a state where the use of the pillow, and conscious of the same kind of natural posture as when standing. And, when you are sure that the jaw does not move even in the back before, it would say that it is a pillow of the optimum height.
More specifically, the same attitude as the state line connecting the forehead and nose earlier in the posture (the highest part) is, if it is to 5 degrees to the floor, standing It is that it will. Height that can keep its posture is, is that an ideal height.
what the angle of the cervical spine is about 15 degrees
In addition, as in the previous section when sleeping on his back, that neck of the bone is at an angle of about 15 degrees to the floor as well, it will be an important point to know the ideal pillow height.
time of about 15 degrees of attitude, that spread is the path of the nerves in the cervical spine, is that in a state in which the neck is relaxed. From the attitude of about 15 degrees, which is said to
neck is the most relaxing, the angle is even just a little change, it takes extra pressure on the intervertebral disc, is so it has been found that the feeling can not be obtained good sleep .
that neck is straight sideways
ideal height the, sleeping sideways, it is also important to try to confirm the attitude. First of all, while keeping in mind whether the neck and shoulders is whether easier, try sleeping sideways and put your head on the pillow. At that time, a neck that is straight perhaps the ideal height.
To be specific, they are flush a line connecting the centers of the face and chest, refers to the posture to be parallel to the floor.
Why say that there is one important thing to check in landscape orientation, in order to obtain a high-quality sleep, because it is said that also related to the ease of rolling over. Human beings, to be able to sleep soundly to ease the burden of the body, it is about 30 times of turn over likely overnight.
Therefore, if you do not it can be easily rolled over, I sleep becomes shallower. And the rest is tired body, I leads to that you do not wake up in the morning refreshing.
measure of the pillow of height by the type
slender neck is longer people guideline
a lot of Japanese people, ideal There is also a theory that you are using the pillow is too high than such height, but when we describe Japan national average of pillow height, men average 4.0cm, women have been referred to as the average 3.0cm.
measure of the pillow height, because there are some differences by type, let's know the rule of thumb that fits your body type. First, the longer a person is slender of people and neck, has been said to 2.5~3.0cm is a guideline.
in a state of standing naturally with the back to
wall, the farthest distance from the wall between the back of the head to the shoulder, it is said that it is a measure of the ideal pillow height.
measure of the standard type of person
standard types of people is 3.0 ~ 4.0cm There will be a guide, but if their is difficult to determine whether applicable to this guideline, you might want to try the following method.
actually Nekorogari on his back using a pillow, let's rolled over to the left and right. If the pillow height long as it suits you, you should turn over can be easily. The ease of rolling over is the point.
In addition, if you lost in the subtle differences in height, Let's choose the lower. Because, because low better is likely to fine-tune at home.
good people of indication of physique
good people of physique, of standard types because of the heavy head and shoulders than the people, taking into account that the pillow is sinking, 1~2cm higher pillow than the standard body type people will say that it is ideal. Fleshy back also taken into account, more specifically, it is recommended pillow of 4.0 ~ 5.0cm.
How to choose the perfect pillow
that fill the gap between the neck naturally
If there is a gap between the pillow and the neck not supported properly the head and neck. Because during sleep loosen muscles, thinking that the neck is likely to take a load bent in unnatural, select a pillow that the space formed between the head and neck and the mattress (or mattress), it is possible to fill naturally Let beauty.
shall turn over a size that can
you enough are you using a pillow of the size? A sufficient size, specifically refers to those of the size of about three pieces of his head. If the pillow is too small, it might head such as when rolling over the roll off the pillow.
design only and not to do choose, let's choose even think size.
some of the moderate hardness
soft pillows and a hard pillow which do you think easy to hit the rolling over of? Also, when choosing a pillow, it does not focus on just fit?
In fact, more of a pillow with moderate hardness, has been said to be easy to beat rolled over. As described above is about the importance of rolling over, but when the pillow is too soft, it becomes difficult to move the head sunk the middle, it will also affect to turn over.
Therefore, when choosing a pillow is not a pillow of soft fluffy with a fit, let's if there is a moderate hardness try to find a pillow that is not too sinking head.
what is good breathability and moisture absorption of
feeling good sleep is also important to stick to the pillow of the material. Given the breathability and moisture absorption of when you are sleeping, let's select the material that their functions are excellent. Specifically, the pillow of the "feather" or "buckwheat shell" has been said to be good.
These breathable material, as the head of the heat is not ac- cumulate pillow while you are sleeping, missed the heat, it can help you make a sound sleep-friendly environment.
also, good hygroscopic material, and a role to reduce the discomfort to absorb the sweat to write while you are sleeping.
especially summer in Japan, for both high humidity temperature, so that it does not Negurushiku that or buy a lot of sweat or head is hot, let's also stuck to these pillow material.
how to adjust the pillow height
when too low adjustment in the towel
If you use to have pillow feels too low Let's piled under the pillow folded and bath towels. With a towel of overlapping condition, you can fine-tune the height. Once you adjust to a suitable height, put a towel folded into a pillow cover together, and fixed so as not to be displaced.
when too high, raise the height of the shoulder
chin protrudes before by, for example, if you feel the pillow is too high, let's first try to lower the position of the pillow. If you still can not come nicely, laying and bath towel or towel under the shoulder, let's take a little raise the height of the shoulder. When you use a bath towel and towel, so easy to fine-tune your own, you can try it out now at home.
towel pillow how to make
winding towel pillows of how to make
[what you need]
, bath towel one
* women are a little is good thin or small size
[how to make]
1. fold in half lengthwise a bath towel.
2.1 now the towel that was folded in half lengthwise in the Fold in the lateral half.
3. From the end of the short width, we will wound as much as possible hard firmly.
4. Being careful not to loosen the middle, tightly wound to the end.
5. When you have finished the winding, binds at both ends with string or ribbon so that it does not solve.
6. When finished, let's actually sure comfort put under the neck.
[Notes]
every day is so become familiar gradually by using little by little, if there is a sense of discomfort, please stop using without patience. In addition, because it is a pillow that is not suitable for growing children, please try Adults Only.
folding pillow of how to make
[what you need]
- thickness 3 ~ 4cm about stiffer cushion * worn-out that cotton has become hard and is good
- a large bath towel or cotton blanket * width 50cm or more
[how to make]
1. towel end Fold carefully align the.
2. To fit perfectly the end and the end of the towel folded the cushion, you put a towel on top of the cushion.
3. When you put a towel on top of the cushion, to see if the corner is in the right angle.
4. Sleeping on his back, will firmly against a pillow made with ①~③ to shoulder.
5.4 of the state, as measured from the horizontal plane, so that the height of the neck is about 15 degrees, and then adjust the height by inserting or removing the towel.
[way to verify the angle of 15 degrees while that lying down]
1. In a state in which the pillow was devoted to firm shoulder, will make a knee.
the left shoulder by two. Right hand, so as to have the right shoulder with your left hand, you set the arm to Batten in front of the chest.
3. Knee down on one side and the pattern as it is, sleep sideways.
4. Unplug the power of the shoulder, let sink his head on the pillow in a relaxed state.
in the posture of 5.4, make sure that the line connecting the center and the center of the chest of the face is in a straight line.
6.5 line is, to adjust the height of the pillow so as to be parallel to the bedding plane.
7. Once the height is determined, it will be on his back again.
together
stick to the pillow until this people were not of even, people who did not meet the ideal of the pillow while have somehow discomfort, I think we were able to know the importance of the pillow height.
high human health and the quality of sleep is closely tied. If the long-awaited sleep to, comfortable with good posture, but I am want to sleep soundly.
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