This way you choose pillows and mattresses for a better quality sleep!
Some people joked that there is always a body and soul in bed, and it is obvious that the importance of sleep for people is self-evident. The quality of sleep is closely related to bedding, sleeping position, life and work. For example, some people have cervical pain in the sun, which may be caused by poor sleep. Then we will help you to make a healthy sleep journey from the aspects of sleeping position, choosing pillows and mattresses.
Recommended sleeping position
Sleep is not good with sleeping position, lying down, and sleeping posture is not correct, the bedding is not suitable, not only affects rest, and even causes or aggravates cervical spondylosis. If you sleep right, it can effectively prevent cervical spondylosis, especially for the young "low-headed people" who are often suffering from neck pain, acid shoulders, difficulty raising their heads, and hand numbness. This is not only a sub- Health problem.
Recommended sleeping position: the head and neck remain naturally upright, the back is flat, and the knees and hips are slightly curved.
It is reported that the supine position can maintain the natural curvature of the cervical spine well, suitable for people with cervical or spinal pain. The supine position generally places the head and neck in the depression in the middle of the pillow, so that the fulcrum of the pillow is located in the middle of the back of the neck, and is adapted to the curvature of the neck back to maintain the normal physiological curvature of the cervical vertebra.
Choose pillow
Soft, breathable, adjustable
In view of the physiological curvature of the cervical vertebrae forward, if there is support under the neck during sleep, it will be more suitable for the lordosis of the cervical vertebrae, which is conducive to relaxing the neck muscles, which puts the material, shape and position of our pillows. Certain requirements.
At present, there are different pillows on the market: puff pillow, kapok pillow, animal hair pillow, buckwheat pillow, cassia pillow, rubber pillow, memory cotton pillow, bamboo pillow, rattan pillow, porcelain pillow and so on. Pillows of different materials have their own advantages and disadvantages. When choosing a pillow, we must remember one principle: soft, breathable and adjustable.
Avoid high pillow
Still saying "high sleep and worry"? The doctor said, not only in sleep, in daily rest, such as reading in bed, watching mobile phones, watching TV, etc., try to avoid using high pillows. The high occipital state makes the anterior convex curvature of the head and neck increase, and not only the muscles in front of the vertebral body and the anterior longitudinal ligament are prone to fatigue due to excessive tension, but also cause chronic damage. At the same time, the ligamentum flavum behind the spinal canal can protrude into the spinal canal forward, so that the spinal canal increases the pressure from the rear.
Avoid no pillow
Without the pillow, the head and neck are in an ascending state, which tends to cause the ligamentum flavum in the back to sink into the spinal canal, so that it is pressed to stimulate the spinal cord. Especially those with spinal stenosis.
Yiyuanbao pillow
Regarding the shape selection of the pillow, it is best to use the ingot in the middle and the height at both ends. Because it can use the middle depression to maintain the physiological curvature of the cervical vertebrae, it can play a relative braking and fixation effect on the head and neck, reducing abnormal activities during sleep. The second choice is a flat pillow. However, it is forbidden to choose a hill shape with a middle height and two low heads.
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Choose a mattress
Bed:
The biggest disadvantage is that the central low and four sides are high due to the compression of the human body. When the braid is relaxed, the tension of the muscles on the lateral side of the lower back is increased, and the position of the head and neck is at a relatively elevated position.
Wire spring bed:
Not suitable for patients with cervical spondylosis and other spinal injuries.
Steel frame wooden bed:
It can maintain the balance of the spine and is beneficial to patients with spinal or lower limb injuries.
Pocket Spring Mattress:
According to the different load sizes of different parts of the human body and the characteristics of the human body curve, the springs with different specifications and elasticity can be arranged reasonably to maintain the physiological curve of the human body.
Other mattresses:
Foam mattress, poor ventilation; air bed or water bed, the pressure inside the mattress adjusts the negative focus of the patient's body through the flow of gas or water flow, suitable for severe sputum, thin, elderly patients, but expensive.
7 tips for buying quality mattresses
1. Check the number of brand stores online and search for brand history.
2, look at the appearance: whether the edge is straight, the fabric has no jumpers or loose ends, fabric feel test, good fabrics have the feeling of warm winter and cool summer.
3. Touch the edge of the mattress to touch the spring. If you can touch it, be careful to cut corners.
4, check the warranty card, the manual has no detailed address, phone, website, QR code, etc., the diameter of the spring, the number of spring coils, if it is a separate pocket spring, ask how many components.
5, personally experience the test lying mattress, listen to the sound of spring vibration, repeated sideways due to the phenomenon of fabric pile pressure.
6, the mattress can be used on both sides, to flip over to test the other side; the mattress used on one side to see if another can touch the spring, and some should be cautious.
7, the test must be opened to wrap the plastic film, if you smell the glue, decisively give up.
Small reminder: cervical vertebra patients' mattresses are not as hard as possible
Many elderly people have a concept that the harder the mattress is, the better the spine is. In fact, the harder the mattress is, the better the patient with cervical spondylosis. The mattress should be moderately soft and moderate. Generally choose a mattress with a deformation of 5 cm. It is better to prevent skin redness and a certain comfort.
The same is true for mattresses for patients with cervical spondylosis. A mattress that is too soft may cause changes in the cervical spine to cause neck discomfort. Too hard may cause severe compression of the skin and soft tissue.
Are the criteria for choosing mattress pillows different for different age groups? Experts say that the choice of mattresses for people of different ages is roughly the same as above, and there are generally no special requirements. In the choice of pillows, you need to pay attention.
Infants and young children have not fully formed due to the physiological curvature of the spine, and the proportion of the head is relatively large. Generally, babies within 1 year old can not need a pillow at all. With the development of growth and development, tumbling and standing behavior, the physiological curvature of the spine can be formed to give the appropriate height of the pillow, and the height is preferably between the height of the occiput and the highest point of the back when standing naturally. Choose soft and hard, breathable and comfortable. This method is equally applicable to adults and the elderly.
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