Requirements for Pillows
Requirements for Pillows
Although ancient idioms mention “a high pillow brings peace of mind,” higher pillows are not necessarily better. Too high a pillow creates an angle between the neck axis and trunk axis regardless of sleeping position, affecting sleep quality and possibly causing stiff neck. Generally, slightly elevated head position is beneficial: it prevents head congestion, raises the chest slightly, improves breathing, slows blood return from lower limbs, thus reducing cardiac workload—all conducive to better sleep.
Similarly, too low a pillow is also undesirable. Low pillows cause head congestion, leading to eyelid and facial swelling. So, how high should a pillow be? Generally, 8–15 cm is ideal—slightly lower than the distance from shoulder to the same-side neck. As noted in *Laolaohengyan: Pillow*: “The height should be such that when lying sideways, the head is level with the shoulder; when lying flat, it feels comfortable.” This means the pillow height should keep the head and trunk in alignment. When lying flat, the pillow should be about one fist high; when lying on the side, about one and a half fists high—specific dimensions depend on individual differences.
Regarding pillow firmness, moderate hardness is best. *Laolaohengyan: Pillow* says: “A pillow that is too firm should not be used.” An overly hard pillow reduces contact area with the head, increasing pressure and causing discomfort. Conversely, a pillow that is too soft fails to maintain proper height, leads to neck muscle fatigue, or hinders breathing, harming sleep. Moreover, the head sinks into the pillow, creating even pressure on one side of the scalp, impairing circulation and causing numbness. Only a pillow that is slightly soft yet retains some firmness reduces pressure while maintaining uneven pressure distribution, allowing blood flow through areas of lower pressure, and maintains proper height.
Pillows should also have appropriate elasticity. Excessive elasticity subjects the head to continuous external force, causing muscle fatigue and damage. Extremely elastic pillows usually have a high center and low edges, making the head unstable and prone to slipping during turns—like “spring pillows” or “air pillows.”
Additionally, pillows should be long enough. Ancient wisdom suggests slightly longer pillows are preferable. As *Laolaohengyan: Pillow* states: “For elderly people sleeping alone, a longer pillow is necessary so that rolling over doesn’t get stuck in one spot.” A slightly longer pillow allows free turning and rolling during sleep, promoting comfortable posture and smooth circulation of qi and blood.