Mothercare gives advice on getting babies to sleep

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Bad sleep can ruin the day ahead, but long-term bad sleep can have serious effects on your health. Your pillow is just as important as your mattress when it comes to good sleep health, so making sure it’s exactly right for you should be a priority when investing in a new place to rest your head.

Why is your pillow so important?

Your pillow is essential for good sleep posture, and getting a good pillow can help prevent damage to your neck and shoulders.

If your neck and shoulders don’t get sufficient support or are propped at an angle that causes twisting, craning, or crunching, this can put your spine and body out of alignment.

This in turn can lead to strain and discomfort in your neck, shoulders, and back, and an overall bad sleep.

As with your mattress, comfort and support are both important in selecting the right pillow.

The best pillow for you is one that feels comfortable to rest your head on, and supports your head, neck, and shoulders.

When should I replace my pillow?

As a rule of thumb, it is recommended that you change your pillow every 18 months.

While this may not seem like long, you use your pillow for a third of each day on average – so investing in a new pillow is important.

Pillows filled with natural materials like feather tend to have a longer life than synthetic ones.

You can see if your pillow is still doing its job correctly by doing the fold test.

Fold your pillow in half. If it just lies there folded, rather than springing back to its original shape, it’s time to replace it.

With natural fill pillows, you can do this test over your arm.

If your pillow drapes and hangs down over your extended arm, it means it is no longer giving you adequate support while you sleep.

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How do I know if my pillow is good for me?

Lying in bed in your usual sleeping position, using your phone take a selfie that includes your head and torso.

On the photo, draw a line dissecting your face in half from your forehead to your chin, and then draw one down your torso.

If these lines don’t line up, it means your pillow is either too big or too small, and you need to change it.

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