One-third of a person's life is spent sleeping. Only with good sleep can one have sufficient energy for work and study. Sleep relies on pillows, whose function is to maintain the natural curvature of the neck during rest. Choosing the right pillow is important—an unsuitable one not only affects sleep but can also impact health over time.
The pillow's height should be roughly equal to the height of one's fist. The highest point of the pillow should align with the position of the fourth cervical vertebra. Locating the fourth cervical vertebra is straightforward: the highest point at the back of the head is the occipital bone. The first protrusion felt below it is the second cervical vertebra, the highest protrusion is the seventh cervical vertebra, and the third protrusion corresponds to the fourth cervical vertebra.
A pillow should maintain the neck's natural physiological curve whether sleeping on one's back or side. Generally, an ideal pillow height is around 10 centimeters. This height aligns with the neutral position of the cervical spine during supine sleep, allowing the surrounding muscles, ligaments, and small cervical joints to relax optimally. This promotes fatigue recovery and ensures thorough rest and restoration.
The normal cervical curve relies on the vertebral bodies, intervertebral discs, anterior and posterior longitudinal ligaments, and surrounding muscles for maintenance. Poor habits and work postures—such as using an overly high pillow, tilting the head while writing, prolonged drawing, or working with the head tilted back—can alter the strength of these ligaments and muscles, potentially affecting the curvature of the cervical spine.
What kind of pillow is most suitable?
A relatively soft, highly malleable pillow that can be easily reshaped and adjusted in height is ideal. The filling should be fine, soft particles—such as rice husks, wheat bran, or grass clippings—while foam, cotton batting, or kapok are less suitable.