One important factor in getting quality sleep is using the right pillow. Many people underestimate the importance of pillows, even though a clean and supportive pillow can help prevent neck and back pain and promote restful sleep. When your pillow starts to feel flat and no longer supports your head properly, it is time to replace it.

When Should You Replace Your Pillow?

You may think that your favorite pillow is still functioning properly and doesn't need to be replaced. While there isn't a set timeline for replacing your pillow, the quality and lifespan of pillows vary significantly depending on the material and how often it is used. However, as reported by Livestrong, there are several signs that indicate when it's time to replace your pillow:

1. The pillow’s shape is irregular

Over time, the shape of a pillow can become distorted and irregular. If your pillow has lost its original shape, it’s time to replace it. An irregular pillow can disrupt your sleep and lead to headaches or dizziness upon waking.

2. The pillow looks dirty

Pillows are in direct contact with your scalp and face. If you don't regularly clean it, bacteria can accumulate, leading to scalp irritation or acne. If the pillow is worn out and difficult to clean, it’s time to replace it with a new one.

3. The pillow no longer provides proper support

Pillows that have been used for a long time often lose their ability to support your head and neck adequately. This lack of support can lead to neck pain upon waking, which in turn reduces the quality of your sleep and leaves you feeling unrested.

The Risks of Not Changing Pillows Regularly

1. Poor sleep quality

The primary function of a pillow is to support the head and neck while you sleep. If your pillow isn't replaced for an extended period, it can no longer provide adequate support. This leads to muscle tension and soreness in the head and neck upon waking, resulting in poor-quality sleep.

For individuals with a deviated nasal septum (where the wall that separates the nostrils is misaligned), an uncomfortable pillow can worsen breathing difficulties, especially when lying down, further disturbing sleep.

2. Acne breakouts

Throughout the night, your pillow comes into contact with your scalp and facial skin. Sweat, oil, saliva, bacteria, and dead skin cells can accumulate on the pillow. If the pillow and pillowcase are not washed or dried frequently, these impurities can build up and cause acne. If your pillow appears dirty and is hard to clean, it's time to replace it.

3. Allergy triggers

Dirty, flat pillows can also become breeding grounds for dust mites. These microscopic organisms feed on dead skin cells and can accumulate in pillows over time. While invisible to the naked eye, dust mites can trigger allergic reactions such as itchy throats, watery eyes, and difficulty breathing, particularly in individuals with asthma or allergies.

This is why it’s essential to pay attention to the cleanliness and condition of your pillow. Change your pillowcase regularly, and wash and dry your pillow in direct sunlight to keep it clean and fresh.

If your pillow is showing signs of needing to be replaced, don’t delay in replacing it. A clean and supportive pillow will help you sleep better and improve your overall health.

For medical advice or consultations, you can visit a doctor or use the consultation features available in the Ai Care app, which can be downloaded from the App Store or Google Play Store.

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