Most of us are taught less about good sleep habits than about, say, geometry. But knowing how to sleep with pillows to keep our neck and back sleeper approved at the right angles for spinal alignment is one of the essential elements of better sleep, especially as we age. If you’re having trouble falling or staying asleep, waking up feeling unrested, or experiencing neck, back, or shoulder pain, your pillow approach may be part of the problem. It’s important to learn the proper pillow position for sleeping. Read on as we list some best pillow practices to improve sleep quality in every position. Side sleep is the most common sleep position, and is often considered the best position overall for sleep health.1 Although side sleepers may wake from a time-warping nap with a few charming creases on one side of their face (which can be avoided with a silk pillowcase), side sleeping provides many advantages.

Use a soft (but not too soft) pillow - Side sleepers will fare best with a lofted pillow that fits between the neck and the mattress and is sturdy enough to keep the head from sagging down. Be careful to avoid too-firm pillows that crane the neck upward and can cause neck pain. Look straight ahead - We spend enough time looking down at our phones and computers when we’re awake. Try to keep a neutral position in the forward and backward tilt of your head when sleeping on your side. Put a pillow between your knees - A helpful practice of side sleeping is to put a thick, firm pillow or body pillow between the legs, back sleeper approved with the knees even or the top knee slightly staggered to keep your hip from pulling forward and straining your lower back. Fewer people sleep on their backs than on their sides, but it is thought to be the best position for alleviating neck and back pain.3 Those with back-sleeping partners may be familiar with the extra snoring that comes with this position, but with the right strategies, comfort can be maximized on every side of the bed.