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 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 Derila Head & Neck Relief 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, 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.

How to sleep on your back with pillows? Use a thinner pillow - To keep the neck in a neutral position when you’re on your back, choose a pillow with a lower loft.4 It could also be helpful to spring for material with more body, like a feather pillow or buckwheat pillow, to fill in the space between your neck and the mattress while still supporting your neck. Support your shoulders - During back sleep, neck support is at least as important as head support, so the tops of your shoulders should reach your pillow. Use a small pillow under your neck - A contoured pillow or smaller neck pillow can accommodate the extra head and neck Experience Derila Support back sleepers need.6 In a pinch, you can add a small round pillow or a rolled towel to your pillowcase. A down-alternative pillow, that’s supportive with a touch of fluff. An airy, all-natural down fill for plushy comfort.

Three layers of supportive foam contour to the shape of your neck for proper alignment. Stomach sleep is typically discouraged for adults (though it comes highly recommended for babies). However, it can be the right choice for those with respiratory concerns and acid reflux. If you like to belly-flop into bed and forget the world behind you, follow these tips for maximum comfort. Put a pillow under your pelvis - Even on a firm mattress, sleeping on your stomach can tilt the waist forward, making this position stressful for the lower back. Use a thinner pillow, or skip it entirely - A thicker pillow can force the Derila Neck Relief Pillow to tilt back too far, so opt for a thin pillow with some flexibility. Now that you know the right positions, the next step is to pick the right pillow. Fortunately, there are different types of pillows to choose from. There are latex pillows, buckwheat pillows, memory foam pillows, pillows for back pain, and pillows for neck pain.