You spend almost seven to eight hours a day with them; they decide your energy levels for the preceding day and can be extremely harmful to your muscles and spine, if handled incorrectly—yet pillows continue to be nothing more than an inanimate object on your bed.According to a 2005 medical study of pillows by researchers at the University of Manchester, said to be the first since 1936, there are up to 16 species of fungi in a single pillow. Testing both feather and synthetic pillows that ranged from 18 months to 20 years old, several thousand spores of fungus were found per gram in used pillow. Agrees Dr Rajesh Pal of Care Physiotherapy Clinic, Gurgaon, “A wrong pillow, followed by an incorrect posture can be dangerous for the muscles, spine, tendons, ligaments, cervical and upper back. The basic use of a pillow is to align the neck with the spine. Too many pillows push the head unnaturally forward, thus leading to tension in the neck and shoulders, sleeping without one can be as harmful.”Those ageing need to be overtly careful. “Elderly people have a propensity to develop a forward posture, with a slump in the shoulder. Especially those who have undergone a bypass or other such surgery, tend to stoop forward to avoid pressure and pain. A wrong pillow in either case can simply worsen the spine,” says Dr A. C. Keshav, head of physiotherapy department, Apollo Hospitals, Hyderabad. Well, with the right kind and right size of the pillow, one can make all the difference. Here are a few check points that can promise you a sound sleep, comfort and high energy levels: Watch your posture: Before buying a pillow one needs to observe the sleeping posture. For instance, those who sleep by their side “should go for a rather firm pillow to fill the gap between the neck and the shoulder”, says Dr Pal. If you sleep on your back i.e. in a face up position, medium support might be adequate. And for stomach-sleepers, a soft pillow can help support the neck better. Adds Dr Keshav, “A pillow must be ideally placed cover the middle of the head, neck and run down the shoulder blade to mantain an adequate alignment.” Choose the texture right: There are umpteen options available in the market but the two basic synthetic choices are plain polyester or latex foam. These materials are odourless, hypoallergenic and have a shorter life than natural fills. Low quality fibres can get lumpy.Natural fibres, on the other hand, include cotton and feather. While feather-filled pillows are desirable because of their cosiness and flexibility, not many people use them because of allergy concerns. Cotton pillows, however, are the most sought after. “They are an excellent choice for those who are sensitive to chemicals or have allergies. They usually don’t hold onto moisture or odours. A weekly sun-exposure can be a perfect sanitizer for them,” says Dr Meena Puri, Physiotherapy and Fitness Clinic, Mumbai. Change is a must: If your pillows are more than 18 months old, it’s time you shop for a new pair. Over a period of time, pillows tend to have greater repositories of body moisture, dead skin and drool. This offers irresistible digs to dust mites and fungi. Therefore, a regular sanitization and an annual change is advisable. However, one should not compromise with the comfort level. “Many a times a new pillow can also be problematic. The best is to stick to the material you are accustomed to and consult a doctor in case of pain or stiffness,” adds Dr Puri.
