Tip for Better Sleep
How to Support Your Head
A while ago, my mother-in-law told she had a stiff neck every morning after she woke up. Just like many people, her habit was to tuck a thick and puffy pillow under her head. I then told her how I support my head with a folded bath-towel, sometimes combined with a thin pillow. This allows me to adjust the height, depending on my position. As a result my head is well balanced so that my neck muscles can relax well. To me, a folded towel is a great solution, functional and cheap.
Folded Towel as a Pillow
It's simple to make folded towel into a pillow. Prepare a soft towel which is large enough it can be folded a few times. The results is a firm yet comfortable support, and the flat surface promotes natural comfort and ease in movement.
If necessary, a thin pillow can be used under the towel, but I'd avoid using large and fluffy ones, because soft materials restrict free movement and limit blood and lymph circulation.
Side Sleeping Position
I often prefer to lie on my side. By experimenting with different heights, I try to align my neck with my spine. If necessary, I combine a folded towel with a flat pillow. The best position is the one when I feel my neck muscles are as relaxed as possible and my head is free to move.
Once I've found the right height, I move the support a little backward, so that nothing or as little as possible touches my cheek. A gentle touch on the cheek triggers a rooting reflex, which activates the neck muscles to turn the head. Ideally, the core support is under the side of the skull, behind the ear, where the center of balance of the head is.
Back Sleeping Position
If I lie on my back, I make the support much thinner than when I lie on my side. To get a feeling of how thick I should fold the towel into, I roll my head a little to the left and right. When the movement is easy and light, my neck muscles can let go of all unnecessary tension.
Note that the alignment of the neck often reflects first the way it is when one stands or sits. It takes a while for the upper back muscles to relaxes, but when this happens, it might be necessary to adjust the height. Simply unfold the towel a little, and get ready to sleep well!
Avoid Discomforts
When sleeping I try to avoid too high or low support as this can pull my neck muscles, causing unnecessary tension and twists.
Note also that the neck doesn't actually need any support. This is why I avoid squeezing a soft pillow under my neck. Any contact with the neck will restrict free movement and limit blood and lymph circulation.
It is also good to be aware that some pillows get compressed during the night and won't give consistent support. A folded towel, on the other hand, maintains its shape very well.
Good sleep is very valuable. I was very happy to hear from my mother-in-law how the issue with her stiff neck was solved and she can sleep better.
Thanks for reading!