{"id":1357,"date":"2017-02-03T11:33:21","date_gmt":"2017-02-03T00:33:21","guid":{"rendered":"http:\/\/triumphinstitute.com.au\/?p=1357"},"modified":"2022-06-22T07:12:04","modified_gmt":"2022-06-22T07:12:04","slug":"do-you-know-your-pillow","status":"publish","type":"post","link":"https:\/\/triumphinstitute.com.au\/do-you-know-your-pillow\/","title":{"rendered":"How well do you know your pillow?!"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1357\" class=\"elementor elementor-1357\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6f36ef6d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6f36ef6d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-12e3cb48\" data-id=\"12e3cb48\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5b884e79 elementor-widget elementor-widget-text-editor\" data-id=\"5b884e79\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 18-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>We live in a fast-paced, high-pressure and high-demanding world, where almost on a daily basis, we are subjected to mental and physical stressors \u2013 be it from work, home-life and even in recreation (think pounding the pavement, lifting weights or undergoing High Intensity Interval Training for example)!<\/p><p>Our kids face similar stressors through their schooling, sporting and extra-curricular endeavours.<\/p><p>It is for these reasons that getting ample quality sleep is important in maintaining a healthy body and in keeping well, so that we, along with our kids, can get up the following morning to do it all over again \u2013 with energy and vigour! Thus, ensuring good sleeping conditions is a crucial step in developing good sleeping habits.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e060a9 elementor-widget elementor-widget-image\" data-id=\"8e060a9\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 18-04-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"681\" src=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2017\/02\/pillows-1090461_1920-1024x681.jpg\" class=\"attachment-large size-large wp-image-1875\" alt=\"\" srcset=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2017\/02\/pillows-1090461_1920-1024x681.jpg 1024w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2017\/02\/pillows-1090461_1920-300x199.jpg 300w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2017\/02\/pillows-1090461_1920-768x510.jpg 768w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2017\/02\/pillows-1090461_1920-1536x1021.jpg 1536w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2017\/02\/pillows-1090461_1920.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db55596 elementor-widget elementor-widget-text-editor\" data-id=\"db55596\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5><strong><u>The Role a Pillow Plays in Your Sleep<\/u><\/strong><\/h5><p>In order to optimise your sleep and enjoy the full benefits of your recuperative time, choosing the \u2018right\u2019 pillow that fits your needs as well as the needs of your children is key. Resting our heads on a good pillow is not only comforting, it also plays a vital role in supporting the intricate soft-tissue and bony structures of the head, neck , shoulders and spine as a whole<sup>1<\/sup>.<\/p><p>Used well and correctly, our good choice of pillow can help us and our children to not just have a good restful sleep, but also alleviate, if not prevent, many common symptoms of neck and shoulder pain, joint stiffness and pins and needles. Many of us don\u2019t realise it, but our pillow choice often has considerable impact on our overall quality of sleep, recovery and well-being.<\/p><p>\u00a0<\/p><h5><strong><u>Your Pillow Choice<\/u><\/strong><\/h5><p>We are often bombarded with so many choices \u2013 foam, feathers, contours, latex, space-aged materials\u2026the list goes on.<\/p><p>Let\u2019s keep it simple.<\/p><p>Our pillows serve two functions.<\/p><p>1) they keep our upper bodies in alignment during sleep<\/p><p>2) they absorb pressure, counterbalance tension and support our necks and upper backs to allow for a better level of comfort<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bf034e elementor-widget elementor-widget-image\" data-id=\"2bf034e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2017\/02\/pillow-1890940_1920-2-1024x683.jpg\" class=\"attachment-large size-large wp-image-1876\" alt=\"\" srcset=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2017\/02\/pillow-1890940_1920-2-1024x683.jpg 1024w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2017\/02\/pillow-1890940_1920-2-300x200.jpg 300w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2017\/02\/pillow-1890940_1920-2-768x512.jpg 768w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2017\/02\/pillow-1890940_1920-2-1536x1024.jpg 1536w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2017\/02\/pillow-1890940_1920-2.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">which pillow are you?<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56f49a2 elementor-widget elementor-widget-text-editor\" data-id=\"56f49a2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5><strong><u>What to Look For in a Good Pillow<\/u><\/strong><\/h5><p>Comfort is subjective, because we are all physically different \u2013 in size, sleep positions and certain health conditions \u2013 or lack thereof.<\/p><p>Choosing a good pillow \u2013 the \u2018right\u2019 one \u2013 for you and your kids will largely depend on the position you and your kids assume most frequently while asleep.<\/p><p><strong><u>Back Sleepers<\/u><\/strong>\u00a0\u2013 choose a pillow that supports the natural curvature of the neck, that is, the pillow should hug the natural curve of the neck<\/p><p><strong><u>Side Sleepers<\/u><\/strong>\u00a0\u2013 choose a pillow that will keep the neck straight where the pillow should \u2018fill\u2019 the gap between the neck and mattress (next week\u2019s topic!)<\/p><p><strong><u>Stomach Sleepers<\/u><\/strong>\u00a0\u2013 while this position is not ideal, a thin pillow may be best<\/p><p>Just bear in mind it is the filling of pillows that vary in their level of support<sup>1<\/sup>.<\/p><p>A Study by Gordon et al in 2009 analysed and compared sleep quality, pillow comfort, waking and neck pain with respect to subjects\u2019 usual pillows and study pillows, pillows with differing content, and finally, foam pillows of differing shape<sup>2<\/sup>.<\/p><p>It was found that the orthopaedic pillow with polypropylene inserts was the superior pillow, providing the most comfort due to good spinal alignment<sup>2<\/sup>.<\/p><p>The other two pillow types were the contoured memory foam made of polyurethane and the feather pillow made of 100% goose down.<\/p><p>There was no evidence to suggest that the use of a contoured foam pillow had any advantages over a regular-shaped pillow<sup>2<\/sup>. The down and feather pillows gave almost zero structural support and was not recommended<sup>2<\/sup>.<\/p><p>At the end of the day, the \u2018Best\u2019 pillow is not necessarily the most expensive one (nor the best marketed)! Picking a good pillow comes down to the one that will provide the greatest amount of support in the position you and your kids assume in sleep the most. The more support your head and neck has, the more comfort you and your kids will enjoy and therefore experiencing an overall improvement in sleep quality, not to mention keeping morning aches, pains and stiffness at bay.<\/p><p>Yours in Optimum Health,<\/p><p>\u00a0<\/p><p>Dr. Will Duong, Chiropractor at The Triumph Institute<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4a7276f7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4a7276f7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-1b05e9fa\" data-id=\"1b05e9fa\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ed23957 elementor-widget elementor-widget-image\" data-id=\"ed23957\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"128\" height=\"128\" src=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/service-chiropractic-circle.png\" class=\"attachment-large size-large wp-image-1790\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-7e8121a7\" data-id=\"7e8121a7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-24d10384 elementor-widget elementor-widget-text-editor\" data-id=\"24d10384\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5>William Duong,\u00a0Chiropractic<\/h5>\n<p>At the Triumph Institute located in the heart of Bankstown, Sydney we also practice podiatry. It\u2019s a medical field that specialises in the prevention, diagnosis, treatment and rehabilitation of problems and issues that affect the lower limbs, from the lower back right down to our feet.<\/p>\n<p><a title=\"Podiatry\" href=\"http:\/\/triumphinstitute.com.au\/services\/chiropractic\/\">Learn more about\u00a0Triumph Chiropractic\u00a0\u2192<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1942662 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1942662\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1d8d9cb\" data-id=\"1d8d9cb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0b72dd8 elementor-widget elementor-widget-text-editor\" data-id=\"0b72dd8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>References<\/strong><\/p><ol><li>https:\/\/www.spine-health.com\/wellness\/sleep\/pillow-support-and-comfort<\/li><\/ol><ol start=\"2\"><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Gordon%20SJ%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=19427257\" target=\"_blank\" rel=\"noopener\">Gordon SJ<\/a>1,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Grimmer-Somers%20K%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=19427257\" target=\"_blank\" rel=\"noopener\">Grimmer-Somers K<\/a>,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Trott%20P%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=19427257\" target=\"_blank\" rel=\"noopener\">Trott P<\/a>. Man Ther. 2009 Dec;14(6):671-8. doi: 10.1016\/j.math.2009.02.006. Epub 2009 May 7.<\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>We live in a fast-paced, high-pressure and high-demanding world, where almost on a daily basis, we are subjected to mental and physical stressors \u2013 be it from work, home-life and even in recreation (think pounding the pavement, lifting weights or undergoing High Intensity Interval Training for example)! Our kids face similar stressors through their schooling, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1873,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[66],"tags":[80,25,44,20,32,81,53,82,83,35,49,22],"_links":{"self":[{"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/posts\/1357"}],"collection":[{"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/comments?post=1357"}],"version-history":[{"count":10,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/posts\/1357\/revisions"}],"predecessor-version":[{"id":2374,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/posts\/1357\/revisions\/2374"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/media\/1873"}],"wp:attachment":[{"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/media?parent=1357"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/categories?post=1357"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/tags?post=1357"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}