This will stop your head from tipping back too much, which puts a lot of pressure on the neck. What is the Proper Pillow Position for Back Sleepers?īack sleepers may also need a pillow for their heads. If you have to sleep on your side for health issues (like sleep apnea or acid reflux) consider placing firm pillows either side of you to stop you from rolling onto your front or back.Grab another pillow to place in between your knees, or invest in a body pillow.Place a pillow under your head and neck, but not your shoulders.Choose a pillow that’s thick and firm enough to keep your head in line with your spine.Tips for choosing the best pillow for side sleepers: Body pillows can also help people spend more time sleeping on their side (which can help to reduce sleep disorders like sleep apnea), and they can prevent the segmentation of deep sleep episodes. A 2021 study found body pillows can take pressure off your shoulder, hip, and overall body. You can use any pillow for this or invest in a body pillow. This will keep your spine aligned and it can stop you from twisting forward, which creates an unnatural posture and puts pressure on your hips and back. If your head isn’t at the right height, you may get neck and shoulder pain.Įxpert tip: As well as having a pillow under your head, consider adding a pillow between your knees. You don’t want to place it too high that your neck isn’t supported, or too low that it lifts your shoulders up. Your pillow should fill the gap between your head and the mattress. This puts pressure on the neck and back, and you may wake up in pain.Įven worse? You may find it hard to fall asleep in the first place or wake up during the night, causing sleep deprivation. Without one, your head can drop down and be out of alignment with your spine. If you’re a side sleeper, you’ll probably need a pillow for your head. What is the Proper Pillow Position for Side Sleepers?
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