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Back sleepers need to find that sweet spot where the support is firm without pushing their neck too far forward. Keep reading to learn about different types of pillows and which one is best for your preferred sleep position. 1. Down Pillow Down pillows are made from the soft fibers close to the skin of a goose, duck, or swan. Since these pillows are sometimes blended with feathers, be sure to look at the down to feather ratio when purchasing a down pillow. It’s also important to find an ethically sourced down pillow. Since down is taken from animals, it’s important to make sure down pillows are certified by the Responsible Down Standard which guides the ethical treatment of ducks and geese. Pros Moldable, good head and neck support Durable, can last several years Light pillow weight Soft and cushiony Insulating Cons Can retain body heat, so it can be easy to overheat Potential allergic reactions Requires fluffing to maintain loft Can be difficult to clean Need to find ethically sourced down Who this pillow is best for Side, back, and stomach sleepers. Down pillow material is one of the best pillows for stomach sleepers due to its cushion and pillow softness. Down pillows range from soft to firm, making them superb for all sleepers. There’s also a variety to choose from, including Goose down Duck down All down Mixed down Synthetic down If you’re seeking the luxury sleep that a down pillow affords, you’ll want to start by identifying which type is right for you. Goose vs. Duck Down Typically, down pillows will be filled exclusively with either goose or duck down. In general, these two materials have a lot in common. Both are super comfy and have excellent thermal retention, but may require refluffing occasionally. In addition, both materials tend to be1 Natural, soft, and lightweight Long-lasting Great at thermal retention When you’re trying to decide between the two, one factor to note is that goose down pillows can be considerably more expensive than duck-down. If you want luxurious comfort without the luxurious price tag, then a duck down pillow could be the sweet spot. All Down vs. Mixed Down When you’re shopping for a down pillow, an additional factor to consider is whether it’s an all-down pillow or a mixture of down and feathers. While both can offer benefits, the best option for you depends on what type of sleeper you are. If you tend to become cold easily while sleeping and prefer a soft, plush pillow, then consider all-down pillows for their ability to retain heat. That said, a little breathability can go a long way toward your sleep comfort—and a mixed feather-and-down pillow offers this advantage. Feathers are lighter than down and can thus offer more airflow throughout the night. This combination of breathability and softness can be the perfect medium for sweet dreams. 2. Down Alternative Pillow Synthetic Down Down alternative pillows are a synthetic version of the classic down pillow. Most down alternative pillows are filled with polyester that is used to mimic the feeling of down. Polyester makes down alternative pillows hypoallergenic and much more affordable. If you’re looking for a soft down feel without wanting to use actual feathers, a down alternative pillow is a great option. Pros Affordable Easy to clean Hypoallergenic No ethical sourcing issues Cons Can develop lumps Not moldable Weaker insulation than true down Who this pillow is best for Back and side sleepers. Stomach sleepers can also use down alternative, but the soft and fluffy nature of down alternative pillows makes it one of the best pillows for back and side sleepers. 3. Feather Pillow Feather pillows are made of a traditional filling that’s great for providing support without losing shape. Feather filling is an excellent option if you’re looking for a comfortable, supportive option. However, it’s important to note that many feather pillows are also filled with a small amount of down, so people allergic to down should be sure to look at the makeup of a feather pillow before purchasing. Pros Affordable Light pillow weight Holds shape Moldable Cons Needs fluffing to maintain loft Difficult to clean Retains body heat Who this pillow is best for Back and side sleepers. Feather pillows are similar to real down in that they are soft and fluffy, but the higher loft makes it one of the best pillows for side sleepers and back sleepers. 4. Cotton Pillow Cotton pillows have been on a downward trend in popularity in favor of newer synthetic materials like memory foam. But cotton pillows are made of classic pillow material that does have specific advantages, particularly for people who are allergic to synthetic materials. Additionally, since cotton pillows are simple to clean, it’s easy to wash your cotton pillow regularly. Pros Hypoallergenic Light, breathable fabric Odorless Cons Needs regular cleaning for dust mites and mold Doesn’t contour to head Can become lumpy Who this pillow is best for Side, back, and stomach sleepers. Cotton pillows are very versatile and work for almost all sleepers, but it’s important to note that this material won’t mold to the shape of your head like memory foam or feather pillows. 5. Latex Pillow Latex pillows are gaining popularity because of the high level of support they provide for your head and neck, while still maintaining a soft and cozy feel. Latex pillows are sold both in solid and shredded material. However, be sure to watch out for latex-blend pillows, which are commonly blended with polyurethane foam, which can potentially be toxic. Pros Durability Moldable Breathable and cooling Biodegradable Cons Odor High cost Potential for allergic reactions Who this pillow is best for Side and back sleepers. This pillow is not recommended for stomach sleepers because of its higher than average loft. 6. Memory Foam Pillow Memory foam pillows are becoming extremely popular because it contours to your body, meaning that it can be a good fit for all sleeping positions. This allows your head and neck to mold the memory foam pillow into a position that’s most comfortable for you. Pros Pain relief support No clumping Contours to your body Cons Need to find foam density that doesn’t inhibit breathability Some memory foams retain body heat Who this pillow is best for Side, back, and stomach sleepers. However, memory foam pillows may be too firm for some side sleepers. With so many options to choose from, let’s take a look at some of the most common types of memory foam pillows Traditional single block Hypoallergenic Wedge-shaped Cooling Traditional Single Block This single block of memory foam comes in the shape of a traditional pillow. It easily adapts to the natural shape of your head and neck. This classic memory foam pillow provides personalized support, reduces pain, and improves sleep quality. That said, there are other iterations of a single-block memory foam pillow, too. Some come with perforated foam for better airflow. Others come in either low loft or medium loft so that you can choose the ideal height for your preferred sleeping position. Hypoallergenic Most memory foam pillows are anti-allergy due to their synthetic nature and the manufacturing process they undergo. Still, specific hypoallergenic varieties are much more resistant to mold, bacteria, and dust mites. Whether you suffer from allergies or sensitive skin, this may be your option if you’re sensitive to certain materials. Wedge-shaped This triangular-shaped pillow offers an ergonomic design, perfect for people with specific health issues or who require a slightly elevated sleeping position. Wedge pillows can offer plenty of health benefits, especially for the following2 Acid reflux Snoring Sleep apnea Respiratory issues Neck and back pain In addition, wedge-shaped memory foam pillows are multipurpose they can also help ensure proper posture when sitting in a chair, or add some extra elevation beneath your knees. Cooling Cooling memory foam pillows can be an excellent option for those who are looking for a supportive and plush pillow but want to keep things cool. But when it comes to knowing which one, you’ll need to choose between a few different types of cooling technology. Two of the most popular options are gel-infused pillows and pillows with multiple layers of perforated foam. Gel-infused memory foam pillows are a nice option for sleepers looking for a pillow that feels cool to the touch without constant flipping, as the gel inserts can help to dissipate heat. That said, if you’re looking for a cooler pillow plus the benefit of increased airflow, a perforated foam pillow is the way to go. Multiple layers of perforated foam throughout the pillow allow for continuous air circulation throughout the night. 7. Shredded Memory Foam Pillow Shredded memory foam pillows are a rising alternative to traditional memory foam. Since shredded memory foam pillow filling can be added or removed depending on the individual’s preference, shredded memory foam is a good fit for nearly every sleeping preference. Pros Doesn’t clump Moldable Customizable support Easy to clean Cons Chemical off-gassing May arrive overstuffed Can wear out over time Who this pillow is best for back and side sleepers. Some stomach sleepers may like shredded memory foam, but others report finding this pillow uncomfortable due to the more firm material. 8. Bamboo Pillow Bamboo pillows have been a rising trend in the sleep industry for a while, likely because of their antimicrobial properties and moisture-absorbing abilities. Most bamboo pillows are actually made of a shredded foam interior with a bamboo viscose shell, meaning you get the benefits of a shredded memory foam pillow with the cooling properties of bamboo. Pros Antimicrobial Hypoallergenic Cooling and moisture-wicking Cons Chemical off-gassing Heavy pillow weight Difficult to clean Who this pillow is best for Back sleepers. Since bamboo pillows are made of dense shredded memory foam, stomach and side sleepers may find these pillows too firm. 9. Gel Pillow Gel pillows are touted for their ability to keep people cool at night. Many gel pillows are actually made of gel combined with another material, like foam or latex, to give the cooling benefits of gel with the softness of another material. The gel material is firm and holds its shape well, but can be molded to fit the contours of the sleeper, similar to memory foam. Pros Hypoallergenic Cooling Easy to care for Cons Too firm for some sleepers Expensive Who this pillow is best for Stomach and back sleepers. Side sleepers may find gel pillows to be too firm to find a comfortable sleeping position. 10. Polyester Pillow Polyester fiberfill pillows, sometimes referred to as poly-fill, are a popular budget-conscious pillow choice. However, due to the cheaper material that poly-fill pillows are made with, they tend to absorb heat and become lumpy fairly quickly. Pros Affordable Lightweight Hypoallergenic Cons Can develop lumps Not breathable Not long-lasting Who this pillow is best for Back, stomach, and side sleepers. Since poly-fill can be produced with varying levels of firmness, it works for all sleeping positions. 11. Buckwheat Pillow Buckwheat pillows have been popular in Asia for a while, and are just starting to make their way over to North America. These pillows are filled with buckwheat shells, which are firm yet still breathable. However, it’s important to note that the buckwheat shells can be noisy if you move around in your sleep. Pros Malleable Breathable and cooling Long-lasting Cons Makes noise when moving around Heavy pillow weight Too firm for some sleepers Who this pillow is best for Back and stomach sleepers. Side sleepers may find buckwheat pillows to be too firm. 12. Microbead Pillow Microbead pillows are similar to buckwheat pillows in feeling, but are made with a synthetic material called uniform polymer particles. As a synthetic alternative, microbead offers lots of similar advantages like breathability and conforming to your head shape, but they may also lose their shape faster than true buckwheat pillows. Pros Breathable Malleable Firm and supportive Cons Chemical off-gassing Not long-lasting Retain heat Who this pillow is best for Back sleepers. Some stomach sleepers may also like microbead pillows, but the high level of firmness is ideal for back sleepers. 13. Orthopedic Pillow Orthopedic pillows are designed to correct body positioning in bed or while lying on any other surface. Their design conforms to orthopedic guidelines to ensure the right placement and support of one or more specific parts of the body to provide safe and healthy rest to the sleeper. They are also crafted to alleviate specific types of strain or to provide soothing for certain types of injuries. Pros Improves body alignment Reduces pain associated with poor sleeping positions Can aid in recovering from neck, back, or shoulder injuries Variety of shapes and sizes to suit different needs Cons May take time to get used to Can be expensive Might not be suitable for everyone’s personal comfort preference Who this pillow is best for Back, side, and stomach sleepers with specific needs. Orthopedic pillows are often recommended for individuals who experience neck, back, or shoulder pain during sleep, or those recovering from injuries. 14. Body Pillow Body pillows are unique due to their oversized length, typically designed to provide support to the entire body, especially for side sleepers and pregnant women. A body pillow can be filled with various materials, like down, memory foam, or microbeads, depending on the firmness and support you prefer. Pros Full body support Promotes proper spinal alignment Great for side sleepers and pregnant women Many filling options to cater to individual preferences Provides emotional comfort, akin to a hug Cons Takes up more bed space Can be challenging to find pillowcases for due to their size May be too bulky or firm for some users Not all are machine washable Who this pillow is best for Side sleepers and pregnant women. Body pillows can provide the needed support for the neck, back, hips, and knees, helping to align the spine and relieve pressure points. It is an excellent option for people who enjoy hugging a pillow while they sleep. The Right Pillow For You Understanding different pillow shapes and fills can mean the difference between a restful snooze and a frustrating night spent counting sheep. Whether you’re looking for hypoallergenic bedding or something designed to ease back pain, you can find different types of pillows that fit your needs. That way, you’ll never feel the need to sleep without a pillow again. Ready for some sweet dreams? Pile on the comfort with a soft and supportive Casper pillow today. Sources 1. Appalachian Mountain Club. Duck vs Goose Down Which Is Superior? 2. Sleep Advisor. How to Sleep on a Wedge Pillow – A Guide Through the Specifics. Cara Membedakan Lapar Asli dan Lapar Palsu False HungerSering merasa lapar ternyata tidak selamanya tubuh benar-benar membutuhkan makanan. Ada kalanya beberapa orang sulit membedakan antara rasa lapar yang sebenarnya dengan lapar karena keinginan sesaat, alias lapar palsu. Simak perbedaannya di bawah ini. Apa itu lapar palsu? Lapar palsu atau false hunger adalah sebuah kondisi ketika Anda makan sebagai respons terhadap kebutuhan yang sifatnya emosional atau berasal dari rangsangan. Sebagai contoh, makan karena stres, lapar karena mencium aroma yang lezat, atau hidangan yang menggugah selera. Sebagai gantinya, Anda perlu mengetahui apa saja ciri-ciri tubuh benar-benar lapar, seperti perut keroncongan hingga kesulitan fokus. Bila Anda menuruti rasa lapar ini, Anda akan makan saat tubuh tidak benar-benar membutuhkan makanan. Kebiasaan ini biasanya menyebabkan Anda lebih banyak mengonsumsi makanan manis, berlemak, atau asin, yang tentu berbahaya bagi kesehatan tubuh. Pada kondisi ini, Anda akan terus makan makanan tersebut sampai habis tak bersisa meski sebenarnya sudah merasa kenyang. Rasa lapar ini biasanya muncul tiba-tiba dan ketika waktu tersebut datang, Anda merasa ingin segera makan, hingga merasa bersalah setelah makanannya habis. Penyebab lapar palsu Pada dasarnya, penyebab munculnya rasa lapar palsu hampir mirip dengan makan karena emosi. Berikut beberapa faktor pemicu kondisi ini. 1. Stres Salah satu penyebab lapar palsu yang paling sering terjadi yaitu tengah mengalami stres. Stres dapat meningkatkan kadar kortisol yang dikenal sebagai hormon stres. Kortisol berperan penting bagi tubuh, tetapi ketika berlebihan akibat stres tentu bisa memicu sejumlah masalah. Sebagai contoh, kadar kortisol yang tinggi dapat memicu keinginan untuk makan makanan asin, manis, berlemak, atau olahan. Bila dituruti, tentu kebiasaan ini bisa memicu kenaikan berat badan yang berlebihan. 2. Sedang bersama teman Sering kali ketika Anda merasa stres akan mencari dukungan sosial yang memang menjadi cara yang bagus untuk menghilangkan stres. Sayangnya, hal ini justru bisa memicu rasa lapar palsu. Pasalnya, ketika orang berkumpul, mereka cenderung pergi ke luar untuk makan enak. Sebenarnya tidak apa-apa bila tidak dilakukan sering-sering. Namun, ada kalanya hal ini bisa menimbulkan keputusan yang dibuat berdasarkan emosi Anda, termasuk dalam pemilihan makanan. Akibatnya, Anda mungkin menjadi makan berlebihan ketika berkumpul bersama teman meski sebenarnya tidak sedang merasa lapar. 3. Merasa gugup Beberapa orang yang merasa gelisah terkadang menunjukkannya dengan kebiasaan tidak sehat, termasuk makan saat tidak lapar. Sebagai contoh, ketika hendak menjalani wawancara kerja dan merasa gugup, Anda mungkin tanpa sadar mengunyah keripik atau minum soda. Hal ini dilakukan untuk memberikan mulut sebuah aktivitas yang dapat dilakukan sebagai pengalih perhatian. 4. Penyebab lainnya Kebanyakan penyebab rasa lapar palsu memang berkaitan dengan tingkat stres atau emosi. Namun, ada kebiasaan dan kondisi lainnya yang terkadang bisa memicu keinginan untuk makan ini, antara lain kurang gizi, kualitas tidur buruk, dan asupan serat yang tidak cukup. Perbedaan rasa lapar palsu dengan asli Baik rasa lapar palsu dengan kelaparan yang benar-benar membutuhkan asupan makanan memang terkadang cukup sulit untuk dibedakan. Meski begitu, ada beberapa ciri-ciri dari kedua kondisi ini yang bisa Anda perhatikan, apakah tubuh benar-benar lapar atau sekadar ngidam belaka. Ciri-ciri lapar palsu keinginan untuk mengonsumsi makanan berlemak, manis, dan asin, sering disebabkan oleh emosi, merasa bersalah setelah menghabiskan makanan, mengalami peningkatan selama kehamilan dan siklus menstruasi, dapat terjadi bahkan setelah baru saja makan, dan akan hilang seiring berjalannya waktu. Tanda-tanda lapar sebenarnya perut keroncongan, merasa pusing, sakit kepala, mudah marah, sulit berkonsentrasi, tidak hilang seiring berjalannya waktu, dan dapat terpuaskan dengan camilan atau makanan sehat. Dari beberapa kondisi di atas, lebih mudah bukan untuk membedakan antara false hunger dengan rasa lapar yang sebenarnya? Cara mengatasi lapar palsu Nafsu makan dan rasa lapar memang memiliki hubungan yang rumit. Pada saat lapar, perut yang kosong dan hormon ghrelin hormon lapar dalam darah akan memberi sinyal ke otak bahwa Anda lapar. Bila sudah kenyang, saraf pada perut mengirimkan sinyal ke otak bahwa Anda telah kenyang. Namun, sinyal ini memakan waktu hingga 20 menit untuk berkomunikasi. Dengan rentang waktu sejauh ini, Anda mungkin sudah makan terlalu banyak lebih dari yang dibutuhkan. Guna membantu Anda mengatasi rasa lapar palsu, pahami dahulu skala lapar. Skala rasa lapar Berikut skala rasa lapar untuk memudahkan Anda mengenali apakah tubuh benar-benar membutuhkan makanan atau tidak. Sangat lapar hingga mengalami sakit kepala, pusing, dan sulit berkonsentrasi. Tubuh juga merasa kehabisan energi hingga perlu berbaring. Mudah marah dan cerewet dengan sedikit tenaga. Anda juga mungkin merasa mual. Perut terasa kosong dengan keinginan makan yang sangat kuat. Mulai berpikir tentang makanan hingga tubuh memberikan sinyal bahwa Anda ingin makan. Tubuh mendapatkan cukup makanan dan secara fisik, serta psikologi sudah mulai merasa puas. Sepenuhnya merasa kenyang dan puas. Sudah mulai melewati titik kepuasan, tetapi masih merasa bisa makan. Tubuh mengatakan tidak, tetapi pikiran mengatakan ya, sehingga bisa makan lagi. Perut mulai terasa sakit dan tahu seharusnya tidak makan lebih banyak, tetapi merasa rasa makannya cukup enak. Tubuh mulai merasa tidak nyaman, kelelahan, dan perut terasa kembung. Merasa sangat kenyang hingga tidak ingin atau tidak bergerak, dan tidak selera melihat makanan lagi. Jadi, skala lapar membantu Anda mengetahui apa yang diperlukan tubuh, sehingga bisa mencegah makan terlalu banyak. Bila memiliki pertanyaan lebih lanjut, silakan konsultasikan dengan dokter guna memahami solusi yang tepat untuk Anda.

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