How To Properly Sleep On A Pillow
How To Properly Sleep On A Pillow
Do you suffer with neck ache or back ache and struggle to find a comfortable sleeping position? Here we look at how to properly sleep on a pillow, so you won’t make those niggling pains worse. We’ll also cover how to find the right pillow for neck and shoulder pain and how important it is to use the correct pillow position while sleeping.
First things first: Should you sleep with a pillow?
Do you prefer sleeping with two big plumped up pillows or sleeping flat without a pillow? Or, like most of us, do you fall somewhere in between the two?
There is a school of thought that sleeping without a pillow is better for the alignment of your neck and spine as it allows your body to find the optimal position for it to rest. If you choose a pillow that doesn’t provide adequate support, extra strain can be put on the muscles and tendons in your neck and shoulders which, if left unchecked, may lead to chronic pain.
However, many people find they just can’t get used to sleeping flat without a pillow. Perhaps they don’t find it comfortable or they don’t like to sleep on their backs. Surely it is better then, to learn how to properly sleep on a pillow, and to find the healthiest, most comfortable pillow depending on the position you prefer to sleep in.
How to sleep on a pillow, no matter what position you choose
Whether you choose to sleep on your side, your stomach or your back, often the best pillow for neck pain is the one that provides good support for your head while ensuring your neck and spine are kept in alignment. Any additional pressure on your neck is likely to either interfere with your airways if your chin tilts towards your chest, or cause neck pain if your neck is bent unnaturally for an extended period of time.
What is the best pillow for side sleepers?
If you choose to sleep on your side, the perfect pillow will be one that is the right thickness to fill the gap between your head and the bed, keeping your head and neck straight in line with your spine. Good pillows for side sleepers are neither too thin nor too soft as otherwise your head will lean downwards putting strain on your neck. Equally, if you choose a pillow that is too plump, your neck will be forced to bend in the opposite direction.
A side sleeping body pillow, or pregnancy pillow, can work brilliantly for keeping everything in line, and your head at the right height. The proper way to sleep on pillows like this is to place the long side between your legs, lay your head on the top piece, and effectively cuddle the pillow.
What is the best pillow for back sleepers?
The best pillows for sleeping on your back are those that are firm around the edges, but soft in the middle. This is because, to avoid pain, the natural curve of your neck needs to be supported, while allowing your head to sink into the pillow without tilting too far backwards.
You can buy molded neck support pillows, but the expense may not be necessary. A wool pillow of the right thickness can be the perfect pillow for neck pain if you’re a back sleeper, as it will cradle your head while providing the support your neck and spine need.
What is the best pillow for stomach sleepers?
Sleeping on your stomach is one of the most sure-fire routes to neck and back pain. So why do so many of us do it? Because it is just so darn comfortable! But, lying on your front puts pressure on your lower back - it is almost impossible to keep your spine aligned because of the need to turn your head to place it on the pillow.
So, what can you do if you’re not willing to change your sleeping position? One of the best pillows for sleeping on your stomach will be one that has a low profile. It should be slim, but not too soft. Using a thick pillow will force your head backwards and create even more pressure on the curve of the spine in your lower back. Instead, keep your head as flat as possible.
Another approach is to place a pillow underneath your stomach or pelvis to better align them and put less stress on your spine.
When you’re looking for the best pillows for neck and back pain, remember it depends which position you sleep in. It’s important to learn how to choose the best pillow for back sleepers, stomach or side sleepers, and how to properly sleep on a pillow so that your spine is in alignment and your head is supported to give your neck the rest it deserves. We hope you’re more in the know about how to sleep correctly on a pillow and what’s the best pillow position while sleeping.
If you are looking for the best pillows for neck and back pain, and one that will help you to sleep in peace, have a look at our wool pillows online today.
by Ann Galloway
13 Nov 2020
03 Nov 2019
Hope this helps,