“A clear conscience is a good pillow.” – American Proverb

Some of my previous articles have discussed mattresses and sleep positions but today we are going to talk about pillows.

When we sleep we do so anywhere from four to eight hours a night. That is roughly up to a quarter of your life spent in sleepy town. So how you sleep can affect your body.

Let’s summarize the best sleep positions to reduce pain in your body. Lying on your back with a pillow beneath your knees reduces low back stress.

 

The side-lying position is also pretty good for the back. Just try to keep a pillow between your knees to reduce excessive rotation of the hips while you sleep.

I realize the pillow may slip out. That’s why duck tape was invented. I’m kidding. You could get a curved pillow or get a body pillow so it is larger and more difficult to kick to the floor.

I didn’t mention stomach sleeping. That’s right. I didn’t. It’s the worst! It allows the low back to sway inward, compress your ribs and internal organs, your head turns to one side and your arms typically go overhead. Completely against all the biomechanical rules your body hopes you’ll follow.

For instance, unless you walk around all day with your head turned to one side then you shouldn’t sleep like that for four hours, or even four minutes. Unless you are looking forward to neck or shoulder pain at some point in the near future please try to get out of that position.

I am a recovered stomach sleeper so I know it’s not easy. It takes time and persistence.

So what happens to our neck while we are sleeping? Here’s the rule I preach to my patients. Sleep in a position that tries to keep your head in a similar position to when you are upright.

*Keep the nose in line with the buttons of your shirt and your ears in line with your shoulders.*

You shouldn’t sleep with your head rotated or tipped unnaturally.

So for side-sleeping, adjust you pillows so you can maintain this position. Ask a loved one to see how your alignment is when you lay down or get a mirror.

On your back you certainly don’t need much of a pillow or you will prop your head forward and reverse the normal curve of your neck. It would be like everyone who looks in their lap to read, tap their iphone or play a hand-held game. That sounds like all of us.