SLEEP GUIDE

SLEEP ERGONOMICS & PILLOWS

SLEEPING ON THE SIDE

When you sleep on your side, the pillow should fill the space between the head and mattress so that the cervical spine is in line with and an extension of the spine. The pillow should support the head, neck and shoulders and adapt to the contours of these areas. This will optimise your sleeping position throughout the night.

The height of the pillow depends on shoulder width and the elasticity of the mattress, for example. The wider the shoulders, the higher the pillow should be. If the mattress is hard, you need a higher pillow, while a lower pillow is sufficient for a soft mattress that allows the body to sink more.

SLEEPING ON THE BACK

If you sleep on the back, you will usually need a lower pillow than when sleeping on the side. Even with a low pillow it is important that it provides sufficient support to the shoulders, neck and head. A good pillow lets the head sink sufficiently into the pillow, letting the cervical spine extend slightly. The position keeps the airways open at night and can reduce snoring and breathing breaks.
SLEEPING ON THE STOMACH

The problem with lying on the stomach can be that your spine becomes twisted and bent backwards, which can have a harmful effect on the body in the long term. The cervical spine, in particular, can be subjected to a lot of strain if you sleep on your stomach. In the worst case this can lead to nerve compression, muscular imbalance and muscle pain. It is recommended that you try to switch your sleeping position to your side and use a pillow of the right height and shape to give an ergonomically correct position.
GETTING ACCUSTOMED TO A NEW PILLOW

The time that it takes to get used to a new pillow can be 1-14 days, depending on how much the position of the cervical spine changes. If you wake up at night because the new pillow feels “uncomfortable”, pick up your old pillow for the rest of the night. This will gradually make the cervical spine used to the new, correct position.