A good pillow is one of the most important elements of getting a good night's sleep while traveling or in bed. If you have chronic head and neck pain, it can be difficult to use a regular pillow. The neck pillow is specially designed to support the head and neck in a natural, neutral position. A good pillow can also improve the quality of your sleep. You can also use a neck pillow and get a good night's sleep by preparing for your trip, finding the right product, and sleeping according to your choice for a week.
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Method 1 of 3: Optimizing the Travel Experience with a Neck Pillow
Step 1. Replace the neck pillow with a higher quality one
The days of uncomfortable plastic neck pillows are long gone. You can now get a neck pillow that is comfortable to travel with and helps you sleep even in crowded places. Take advantage of the opportunity to replace the neck pillow you currently have with a softer type that adds to the comfort of your trip.
- Consider your special needs. Do you have neck or back pain? It's best to find one that can hold your head up. Would you like to be able to move around and not disturb your fellow passengers? Consider buying a donut-shaped pillow filled with gel.
- Be sure to consider various options. Seek advice from fellow travelers or read product reviews online so you can determine which type is best for you.
- Consider portability. If you don't have a lot of stuff or oddly shaped items to tie in your suitcase, take a look at the size and weight of each pillow.
Step 2. Choose a seat as early as possible to get the best space
The location of your seat can greatly determine your comfort during your trip, and how best to use your neck pillow. If you can, choose a seat as soon as possible so you can get the best place to sleep.
- Choose or ask for a window seat, if possible. You can even try to pay more to get it. A window seat has several advantages, including being able to lean sideways and not be distracted by fellow passengers who want to go to the bathroom or walk. You can also control the window blinds so you can sleep better.
- Sit near the front of the plane, if possible. Normally, the back of the plane is quite noisy because that's where the plane's engines are. However, the 1-2 rows at the back of the plane are usually empty, which might be worth occupied if you can tolerate aircraft noise. Ask the check-in staff for available seats and change to a better one if possible.
- Avoid bulkheads and exit lines. While you get more legroom, the chairs here may not tilt or the armrests won't lift.
Step 3. Fill the pillow with air
Depending on the pillow you purchased, you may need to blow the neck pillow until it expands. Adjusting the amount of air that fills the pillow can determine the comfort and ease of your sleep.
- Remove the pillow from its packaging and locate the air intake valve. Start pumping or blowing air into the pillow until it is full. Lie down on the pillow to test its comfort.
- Open the valve and exhale slowly until the softness is comfortable. If you want a denser pillow, add more air.
Step 4. Tilt the seat
Sitting up straight can cause neck pain and many people have trouble sleeping in this position. Tilt the seat as far as possible to relieve pressure on the lower back. This position can also optimize the use of a neck pillow.
Be considerate of the person sitting behind you. For example, if you're boarding a plane and it's lunch time, it's a good idea to just tilt your seat slightly and wait until it's time to eat. You can always adjust the seat position again if the situation allows
Step 5. Flip the neck pillow
Some people feel uncomfortable when there is a bulge on the back of the head. Your head may also keep falling forward. If so, it's a good idea to turn the neck pillow in the opposite direction to protect your neck while keeping it aligned.
Step 6. Adjust the pillow filling for added comfort
Many neck pillows are filled with gel or granular materials. Move the pillow contents to your preferred side for a more comfortable feel. Tie the end of the pillow with a hair band or other object to prevent the contents of the pillow from shifting.
Step 7. Lie down on the pillow
Once the chair is tilted, it's time to put on your neck pillow. Lie down and close your eyes. If it doesn't feel comfortable, adjust the pillow air until you can lie down and relax.
Try cramming pillows in small gaps between seats or in windows
Method 2 of 3: Using a Neck Pillow in Bed
Step 1. Tuck your neck into the pillow
When going to lie down in bed, put a neck pillow around your neck. Do it when you are in a sleeping position so you no longer need to move from a comfortable position, which could increase the risk of neck pain.
Make sure the back of your shoulders and head touch your lying surface
Step 2. Check your alignment
After resting your head on the neck pillow, you need to make sure that your body is properly aligned. This step ensures that you protect your neck and get as much sleep as possible.
- If you sleep on your back, make sure the neck pillow supports your neck without tilting your head back or forth.
- If you sleep on your side, make sure your neck is well supported and your nose is in line with the center of your body.
- Both methods above work if you are a join type.
Step 3. Be careful if you like to sleep on your stomach
The neck pillow is designed for people who sleep on their back, side, and a combination of the two. Most professionals don't recommend sleeping on your stomach because it not only causes neck pain, but also strains your lower back.
Step 4. Wait a bit to get used to it
It takes 10-15 minutes for the body to relax and get used to the pillow. Stay in one position to determine what is best for you. If not, move around until you find the most comfortable position.
Don't forget to spend a week sleeping with a neck pillow to find the right position for you. If the pillow doesn't feel comfortable after a week, it's best to return it and/or replace it with another
Step 5. Start with the pillow "lobes" facing forward
Most neck pillows have lobes to help the neck align properly at night. If this is your first time sleeping with a neck pillow, you may find it awkward to sleep on your side with a lobed pillow. For the first few weeks, consider sleeping with your pillow lobes facing forward to help your head and neck adapt to your sleeping position.
You need to experiment to find out where the pillow is most comfortable with the lobes facing down. Choose the position that provides the best and most comfortable support
Step 6. Flip the pillow
After 1-3 weeks of sleeping with the lobe of the pillow facing down, turn the pillow to the side of the lobe. This allows the pillow to return to its original shape and ensures the neck gets maximum support.
Consider turning over all your pillows once every few weeks
Method 3 of 3: Choosing the Right Neck Pillow for You
Step 1. Consult a professional
If you have chronic neck pain and see a professional to have it checked, ask what type of neck pillow is optimal for your needs. This can help narrow down your choices.
- Give your doctor any relevant information you'll need, such as your sleeping position, snoring, sleep apnea, or even whether you sweat a lot. Your doctor can suggest a brand that can meet all your needs.
- Get some advice from your doctor if you don't like your current pillow. Tell the doctor whether the pillow is used for sleeping on the mattress or when traveling as this may affect his judgment.
Step 2. Know your dominant sleeping position
The dominant sleeping position is a person's favorite position when lying down. By knowing your dominant sleeping position, you can determine the best type of pillow so you can sleep soundly at night or during long trips. Here are some types of sleep a person:
- The sideways type, which is the most common sleeping position.
- The supine type, which is often associated with snoring and sleep apnea.
- The prone type, which can make the neck more easily twisted.
- Combined type.
- The traveler type, who often sleeps upright, leans back, or leans on something.
Step 3. Find the right pillow density and height
Each dominant sleeping position has various needs to maintain posture and sleep comfort. When buying a pillow, make sure you look for a model with a density and height that matches the type of sleeping position:
- Side type: solid or extra dense pillow 10 centimeters high
- Supine type: medium density pillow with moderate loft, that is, the height of the pillow when lying down in bed.
- Prone type: thin and soft pillow, and can be wrinkled
- Combined type: pillow that has a soft and dense part, the edges of which are higher than the center to make it easier for the wearer to change positions.
- Type of traveler: pillow that is able to provide maximum comfort for special needs and sleep styles. This pillow includes neck support and adjustment for shifting in the seat.
Step 4. Consider the pillow material
The density and height of the pillow are important in choosing a neck pillow, but you should not neglect the pillow material. Materials such as memory foam or fleece can be more comfortable in certain positions than others. You should consider the following ingredients to get a better night's sleep:
- Side type: contoured memory foam pillow or latex foam.
- Supine type: feather-filled pillow, memory foam, or latex foam.
- Prone type: feather pillow: feather pillow, alternative, polyester, or light latex foam.
- Combined type: buckwheat hull and cushion
- Traveler type: memory foam pillow, gel, expensive fabric.
Step 5. Consider other factors
For something as simple as sleeping, the pillow selection process can be quite complicated. Factors such as the mattress and pillow size, as well as the length of the trip can influence the choice of pillow. As a result, this has an impact on the type of neck pillow used.
- Consider the softness of the mattress. If your mattress is soft enough, your body can relax more with the pillow. That is, you need to choose a lower loft pillow, or lower.
- Consider body temperature. Do you often overheat at night? If so, we recommend choosing a cooling gel foam pillow or the buckwheat hull version.
- Don't forget your body shape. If you are small, try to find a small neck pillow that fits your body.
- Consider your normal way of sleeping when traveling. Do you change positions frequently and need more space? You can also want a traveler pillow that will allow you to relax in confined spaces. Be aware that a pillow that keeps you wide on your back will annoy your fellow travelers.
- Make sure the pillow is allergy tested and washable so dust mites don't accumulate on the surface over time. Mites can not only cause allergic reactions, they can actually change the weight and shape of the neck pillow.
Step 6. Try another pillow
Everyone's body is different. Finding the right pillow means finding the pillow that is best for you and your body. Try as many options as possible to find the most comfortable pillow to sleep on.
- Keep in mind that it can take 15 minutes for the pillow to settle down and about a week to figure out which pillow fits best. Therefore, it is difficult to immediately determine the best pillow in the store. Try asking the sales staff about the return policy so you can exchange it if it doesn't match.
- Don't ignore personal preferences. If you feel that it fits a certain pillow, this could be your deciding factor.
Step 7. Make the final choice
It's time to make your final decision. Consider other factors such as dominant sleeping position and how to sleep when traveling when you need to make a final decision.
- Check the return policy with the product manufacturer. If the pillow can't be returned, even if it feels very uncomfortable, it's best to find another option.
- Be aware that neck pillows need to be replaced every 2 years.
