Key Insights from: Move Well: Sleep & Your Pillow

Ready to sleep like a baby? We are here for it. This workshop recap is all about your pillow and how it impacts the quality of your sleep.

The Importance of Sleep

First things first, let’s talk about why sleep is so crucial. 

We all know that sleep is important, but did you know that poor sleep can increase your risk of diseases like heart disease, diabetes, and obesity? It can also weaken your immune system, mess with your mental health, and throw your hormones out of whack. Yikes!

Dr. Nate emphasized that chronic sleep deprivation is linked to a host of health issues. Your immune system, for instance, relies on the detoxification process that happens during sleep. If you’re not getting enough shut-eye, your body’s ability to fight off illnesses is compromised. 

Plus, poor sleep can lead to hormonal imbalances, affecting everything from your stress levels to your metabolism.

Proper Sleeping Positions

Now that we know why sleep is important, let’s talk about how to do it right. 

Dr. Nate recommends sleeping on your back or side. Sleeping on your stomach can lead to labored breathing and misalignment of the spine, as your head is turned to one side for extended periods.

When sleeping on your back, try placing a pillow under your knees to help decompress your spine. If you’re a side sleeper, a pillow between your knees can prevent your spine from twisting, which can lead to subluxations and decay over time. 

Remember, a neutral spine is a happy spine!

Choosing the Right Pillow

Ah, the pillow—the unsung hero of a good night’s sleep. 

Dr. Nate shared some valuable insights on how to choose the right pillow for optimal sleep. The key is to find a pillow that supports your head and neck, keeping your spine in a neutral position.

Avoid pillows that are too thick or too thin. A pillow that’s too thick can push your head forward, while one that’s too thin won’t provide enough support. Dr. Nate recommends pillows with a contour, like the Pillowise brand, which cradles the neck and supports the head whether you’re on your back or side.

If you’re unsure about your pillow’s effectiveness, try taking a picture of yourself lying down (or asking a family member or partner to do so). Your head should be in line with your sternum, and your spine should be straight. If you’re not sure what you’re looking at, feel free to send the picture to us for a professional assessment!

Our Favorite Pillow Options

Dr. Nate discussed several pillow options during the workshop. The Pillowise pillow is a top recommendation due to its Dutch memory foam, which is both supportive and durable. It’s designed to last up to five years, and if it doesn’t, the company will replace it. Ask us at our next visit to measure you for your very own!

Another option is the Lagoon pillow, which allows you to adjust the fill to your liking. This customization can be particularly beneficial if you’re not sure what level of support you need. If you’re interested in a Lagoon pillow, click here.

Want to overhaul your entire bedroom setup? Check out Saatva, our favorite mattress option.

Optimize Your Sleep

Remember, a good night’s sleep is not just about feeling rested; it’s about maintaining your overall health. 

If you’re struggling with sleep, consider evaluating your sleeping position and pillow choice. These small changes can make a big difference in your quality of life. If you’ve made these changes and are still concerned, we encourage you to discuss it with Dr. Nate or your general practitioner. 

We’re here to help you move well and live well! As a reminder, if you haven’t been into the office in 30 days or more, we highly recommend you schedule your next adjustment.