Sleep is fundamental to achieving optimal health, along with exercise and a healthy diet. During your sleep, your body takes time to replenish lost energy, regulate metabolism, repair damaged body cells, tissues, and muscles, as well as strengthen your immune system. These processes have to be completed every night during your sleep to prepare your body for the next day’s activity. (1) 

Unfortunately, when the coronavirus (COVID-19) pandemic happened, many things have changed for almost everyone’s lifestyles. Some were forced to work from home, take online classes, and minimize their time outdoors as much as possible. Most of all, not only did COVID-19 affect lifestyle and daily routine, but it has also caused sleep disturbances for many people. Sleep experts call this phenomenon COVID-Somnia or Coronasomnia. (2) 

What Is COVID-Somnia?    

COVID-Somnia or Coronasomnia is a term made by neurologists and sleep experts to describe frequent sleep disturbances at night due to the ongoing pandemic. Coronasomnia may include night terrors, hypersomnia, insomnia, and sleep medication abuse. (2)(3) 

People experiencing Coronasomnia are mostly people who are:   

·         Constantly fearful and anxious about getting the virus   

·         Worried about their jobs or businesses  

·         Concerned about their loved one’s health   

·         Distressed about not being able to socialize with others   

·         Depressed due to isolation with friends or family  

·         Healthcare professionals who had to juggle different work shifts due to the increasing demand of staff in hospitals and clinics   

Aside from the mentioned causes, the pandemic has also given people plenty of time on their hands to use their electronics and gadgets for entertainment purposes. As a result, frequent exposure to the blue light of these screens has also affected their body’s sleeping schedule, further disrupting their sleep routine. Chronic sleep deprivation could reduce your body’s disease-fighting antibodies and slow down your immune system’s ability to recover when you’re sick. (1)(3) 

Sleep will always be important, but it has become even more so now. The best defense against coronavirus (or other viruses) is a strong immune system. So, to achieve a more robust immune system, you’ll need to find ways to fight off Coronasomnia and improve your sleep quality, especially during the post-pandemic. Sleep experts have presented various tips and suggestions to help improve your sleep routine, such as decreasing blue light exposure, exercising daily, eating healthily, and doing relaxation activities. (3) 

Other than these tips, you also need to create a more sleep-conducive environment to promote better sleep. While it’s common knowledge that a high-quality mattress is crucial for better sleep, the same importance should also be applied to your pillows. The type of pillows you use can affect your body’s level of comfort and overall sleep quality. One way to get the best sleep possible during post-pandemic is investing in buckwheat pillows. (3) 

What’s A Buckwheat Pillow?

A buckwheat pillow, also known as Sobakawa pillow, is a type of pillow that uses buckwheat hulls for its filling. This pillow originated in Japan and has been used for centuries. When compressed, it creates a springy feeling but provides firm support around your head, neck, and back. Furthermore, unlike some pillows, the Buckwheat pillow can conform to the shape of your head or neck and cater to any sleeping position, providing better comfort and full support during your slumber. (4)

Buckwheat pillows are also known for their flexibility and versatility. You can simply add or remove the hulls until their firmness or softness fits your needs. Today, companies and pillow stores from different continents sell buckwheat pillows due to their benefits, making them more readily available and widely known.

How Can Buckwheat Pillow Improve Your Post-Pandemic Sleep Routine? 

Although Buckwheat pillows are relatively more expensive than others, they may be worth the investment due to their significant benefits. One of these benefits is improving your sleep routine, especially during or after the pandemic. Here’s how a buckwheat pillow can enhance your post-pandemic sleep quality and prevent COVID-Somnia:

1.      Support muscles and promote proper spine alignment

Many people experience neck or back pains every day. It may be due to stress at work (especially healthcare workers and other frontliners), stress from overthinking about the new normal lifestyle or post-pandemic after-effects, or strain from a wrong sitting position all day. A poor sleeping position can also cause sore back and neck. Regardless of the reason, neck and back pains can adversely impact your sleeping routine.

One way to alleviate these is using buckwheat pillows. Due to the pillow’s ability to conform to your sleeping position, it can easily provide support to your neck and back as well as correct your sleeping posture. Furthermore, it allows your body tissues and muscles to collaborate and secure proper spine alignment. (4)

So, preferably, use buckwheat pillows every night to improve your sleeping posture and promote better sleep. You can opt for a more specific buckwheat pillow, such as a cervical pillow for neck pain designed to provide comfort around your neck. Better yet, consider bringing a portable size buckwheat pillow to your workplace so you can use it during your break-time naps or improve your sitting position.

2.      Relieve headaches and migraines 

Aside from neck or back pains, headaches and migraines can negatively affect your sleep routine. Many people often experience headaches or migraines when they’re anxious or stressed, which are especially common during and after the pandemic. Due to the throbbing pain and pulsing sensation in your head, you may find it more challenging to get some sleep. In worst cases, some may also experience vomiting and nausea when suffering from headaches or migraines. (2) 

Using a buckwheat pillow may help alleviate headaches and migraines, helping you sleep better. The pillow can provide ample support and give soft pleasures around your neck and skull. When the pillow’s soft comfort targets the pressure points of the headache, it may help regulate your blood pressure, promote relaxation, and relieve the pain. (4)

Check this video clip to have a visual of how supportive a buckwheat pillow is:

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3.      Prevent night sweats and promote better temperature

Sweating while sleeping is normal, and you may experience it at some point. But when you’re stressed and anxious, especially at this time of the pandemic, it could lead to night sweating. Night sweating is a term described for people who sweat excessively, specifically at night, eventually hindering them from getting any sleep. When you’re anxious, your body’s stress response will automatically be activated, ultimately increasing your heart rate and body temperature. Other than anxiety, night sweating can also occur to people taking medications as one of the side effects (e.g., antidepressants). (5)

To minimize night sweating and improve your sleep routine, you may use a buckwheat pillow. This pillow promotes airflow around your head and neck, minimizing your night sweats and keeping you cool during your sleep. The cupped hulls create thousands of air pockets, making them an ideal pillow filling for people who sweat excessively at night.  

Furthermore, a buckwheat pillow also works well in controlling body temperature. For example, if the night is cold and chilly, you can put the hulls inside the microwave for a few minutes to keep your head and neck warm. On the flip side, if the room is hot, you can put the hulls in the freezer for a few hours to keep you cool. (4)

4.      Produce a pleasant scent

Some people who are stressed or anxious often find comfort when they smell something good or anything pleasant to their nose. Meanwhile, using pillows that emit toxic smells could adversely affect your sleep quality and break your sleep routine. Other than aromatherapy (e.g., inhaling scented candles, using essential oils), a buckwheat pillow may also help produce a pleasant scent in your room.

Buckwheat pillows are known for their soft and natural scent, which allegedly aids in promoting relaxation. Generally, the strength of the scent from the buckwheat pillow may depend on the pillow’s size and the amount of hulls used. (4)

5.      Better sleep quality

As mentioned, getting enough hours of sleep has become more critical, especially during the pandemic wherein a stronger immune system is necessary. Using buckwheat pillows may help promote better sleep quality. In addition to the benefits mentioned above, this pillow can provide support and fill in the gap around the arch of your neck, especially for back and stomach sleepers. Meanwhile, side sleepers can use this pillow to keep their head high by filling the gap between their shoulders and neck. (4)

Ultimately, buckwheat pillows may help you get better sleep quality every night regardless of your sleeping position. With better sleep quality, you can boost your physical and mental wellness and strengthen your immune system.

6.      Provide multiple functions

The best thing about a buckwheat pillow is that you can use it in multiple ways aside from being used as a sleeping pillow. Since it’s extremely moldable, you can use it to provide comfort and support to other parts of your body.

For example, you can place a buckwheat pillow between your knees, under your hips, arms, or any other body parts to ensure you get the best and most comfortable sleep possible. (4)

How To Buy A Buckwheat Pillow Suitable For You?

Today, buckwheat pillows are growing more prevalent due to their eco-friendliness and health benefits, which are timely and relevant during and after the pandemic. So, it’s no surprise that buckwheat pillows are widely available in many offline and online shops.

However, buckwheat pillows may come in various shapes, sizes, and price tags, and buying one may be a bit tricky. Here are a few tips to assist you in selecting the best buckwheat pillow for your needs:

·         Know where the buckwheat hulls are grown

Although all buckwheat pillows use the same filling, which is buckwheat hulls, they may differ in terms of where the hulls are grown. Some pillow stores may have different suppliers for their hulls, so make sure to take your time to investigate their growing process. Be aware that some suppliers (or buckwheat hull farmers) may use pesticides in growing their buckwheat crops, which could affect the quality of the hulls.

Preferably, go for a pillow store that sells buckwheat pillows filled with naturally grown hulls and free from pesticides. After all, buckwheat grows faster than most crops, so many farmers may not use pesticides.

·         Know how the hulls were cleaned and treated after the harvest

Like the growing process, some buckwheat hulls may also differ in how they’re cleaned and treated after the harvest. If possible, avoid buying buckwheat pillows that use roasted hulls treated with fumigants since these chemicals could be toxic for the hulls and the person using the hulls. In addition, roasted and fumigated hulls may appear fragile, eventually losing their 3D triangular shape and making the pillow less springy and comfy. Instead, opt for the ones that were organically cleaned and produced.

·         Check the fabric used for the pillow

The fabric used for the buckwheat pillows should be durable yet smooth to ensure the hulls don’t poke through, which could affect the pillows’ comfortability. Ideally, you can invest in a buckwheat pillow that uses cotton for its fabric as it’s softer and more flexible than other fabrics.

·         Opt for a buckwheat pillow with a zipper

Your buckwheat pillow should be versatile to ensure it fits your needs. For a flexible and adaptable buckwheat pillow, choose one that has a zipper so you can quickly add or remove the hulls, depending on your preferred firmness or softness. 

A zippered buckwheat pillow is also easier to clean and maintain. You only have to unzip and remove the hulls while washing the covers. Then, let the hulls dry out under the sun before zipping them back inside the pillow cover.

·         Pick a pillow size or shape depending on your intended use

Like other pillows, the buckwheat pillow is also available in different sizes and shapes. Hence, you can pick one that would fit your circumstances. For example, if you need to elevate the comfort of your office chair while working, opt for a small, rectangular buckwheat pillow that you can place on your back. Meanwhile, for travelers, you can buy a U-shaped, portable, buckwheat travel pillow for your trips. For your bedroom, opt for a large, rectangular buckwheat pillow to ensure it can provide enough support on your head, neck, and shoulders.

Buying a buckwheat pillow can be a costly investment, but its benefits and perks are worth it. If you want to buy the best buckwheat pillow for yourself, take your time to search and compare different pillow stores. The more stores you consider, the easier you can find the best deals and best qualities when shopping for one. 

Takeaway

Whether you have COVID-Somnia or you’re trying to improve your post-pandemic sleep routine, using buckwheat pillows could be one of the best solutions to your sleeping problems. As long as you pick and invest in the right buckwheat pillow for your specific need, you can enjoy and experience its promised benefits and get the best sleep every night. (3)(4)

References

1.      “What Happens When You Sleep?”, Source: https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep

2.      “Is COVID-Somnia Keeping You Awake At Night?”, Source: https://sleepopolis.com/news/is-covid-somnia-keeping-you-awake-at-night/

3.      “Five Ways To Improve Your Sleep During and After COVID-19 Quarantine”, Source: https://www.healthcenterhudsonyards.com/five-ways-to-improve-your-sleep-during-and-after-covid-19-quarantine/

4.       “Buckwheat Pillows: Benefits, Risks, And Options”, Source: https://www.medicalnewstoday.com/articles/buckwheat-pillow

5.       “When To Worry About Night Sweats?”, Source: https://patient.info/news-and-features/when-to-worry-about-night-sweats