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When I was young, I could fall asleep anywhere -- on an airplane, in a sleeping bag on a friend's living room floor, at a noisy Howard Johnson's. These days, when sleep proves more elusive, I don't go anywhere without my pillow. For some reason I find that it helps me sleep more soundly.
Whether at home or on the go, pillows can indeed make a big difference in how you sleep, confirms leading sleep researcher James B. Maas, PhD, a professor of psychology at Cornell University in Ithaca, New York, and author of Power Sleep (HarperCollins). He told me that three out of four American adults are sleep deprived, and a comfortable pillow is one simple aid we can use to get a good night's sleep.
SNUGGLE UP TO YOUR PILLOW
According to Dr. Maas, the proper type of support is key. In particular, you want your pillow to keep your head, neck and spinal cord in proper alignment, supporting the head and the natural concave curvature of the neck. Beyond healthful support, choosing a pillow is largely a matter of personal preference...
- People who sleep on their sides (and that means most of us) may enjoy special side-sleeper pillows, equipped with side panels that provide firm support for the head and neck. Some are "L" or "comma" shaped for added comfort.
- Avoid overstuffed pillows, which cause stress and strain on the neck. Also avoid sleeping with multiple pillows. Having a pile of pillows on the bed may look inviting, but once you're there, pick your favorite pillow and move the others aside.
- Pregnant women and people with back pain may benefit from sleeping on their sides with knees bent and a pillow between their legs.
- Some individuals who suffer from neck pain find relief with buckwheat pillows, which provide firm support that configures to the natural contours of the neck.
- While many swear by high-quality down pillows, Dr. Maas advises hypoallergenic pillows for those with dust mite allergies.
- The National Library of Medicine recommends replacing pillows every three years to ensure proper support.
THE THREE GOLDEN RULES
Of course, a comfy pillow alone is not the answer to a good night's sleep, and a comprehensive sleep hygiene program is a must. Dr. Maas's three golden rules are...
- Determine how much sleep you need and meet it every day. Do this through trial and error. If you sleep seven hours and you feel energetic and well-rested, fine. If not, increase the number of hours you sleep until you reach a comfortable level. Most people need eight hours, but on average get an hour less sleep daily than they need, observes Dr. Maas.
- Establish a regular schedule. This means going to sleep and getting up at the same time every day, even on weekends.
- Get a continuous block of sleep. To achieve this goal, Dr. Maas recommends no caffeine after 2 pm, and no alcohol for three hours before bedtime.
Too often we run ourselves ragged, and sleep becomes a casualty of busy work schedules and family commitments. However, Dr. Maas reminds us that sleep is not a luxury, but a necessity for health, memory and concentration. So instead of burning the midnight oil tonight, invest in a cozy pillow and go to bed.
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