Let’s talk about SLEEP! I’m breaking down the most commonly discussed topic in my office- SLEEP, SLEEPING POSITIONS, AND PILLOWS!
Sleeping is something we ideally do for a consecutive 6+ hours, every night of our lives. Therefore, sleeping patterns, pillows and mattresses have a significant impact on our bodies. This can result in us either having rejuvenating, restful, healing time for our bodies… or it can create chronic aches, pains and restlessness. So let’s break down this topic in detail.
TUMMY SLEEPERS–> You’re a medium maintenance sleeper, with the most problematic & chronic neck issues.
Tummy sleepers generally require a firm mattress and need the lowest/flattest pillow possible. It doesn’t take much to let you comfortably fall asleep. But you very often deal with chronic tension in the neck and headaches due to prolonged hours turning your head to one side at night. You are more prone to “random” neck spasms due to the extreme rotation of your neck all night.
KEY REMINDERS: STRETCHING the neck DAILY and avoiding turning your head to that same side for long periods during the day is key for you in order to keep neck pain and/or headaches at a minimal. Ideally you need NO pillow, or the flattest/most simple pillow you can find to keep your head level with the bed. (Don’t waste your money on anything fancy). You need to make adjustments and massage a part of your regular routine to keep spasms away and maintain mobility.
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SIDE SLEEPERS–> You’re the most high maintenance sleeper, with the most problematic shoulders, hips, and low backs… who may also be prone to neck issues. ??♀️
Side sleepers often need a softer mattress (soft-medium) so the shoulders and hips can sink in while sleeping and the rest of the spine is supported. You generally experience shoulder and hip pain from long hours with pressures on these areas. Many side sleepers tend to twist their low backs to let their top leg reach down to the bed without proper hip support so you are very prone to chronic low back, hip, and glute tightness and pain. This is a HUGE NO NO! And is also a huge reason we see BREECH babies during pregnancy.
KEY REMINDERS: You need a supportive pillow with medium-high fluffiness (or what we call “loft”). This will be determined by how broad your shoulders are. The pillow must fill the curve from the edge of your shoulder all the way to your neck so YOUR HEAD IS LEVEL WITH THE BED WHILE SLEEPING. Avoid any pillow that tilts your ear up towards the shoulder or leans your head down towards the bed. Also it’s critical that you support your hips and low back properly, sleeping very “square.” This means one hip should be directly over the other hip, and one knee should be on top of the other knee while sleeping. DO NOT allow the top knee to twist up, over, and down to the bed creating torsion and imbalance in the low back and pelvis. You’d benefit from sleeping with a pillow in between your legs. Side sleeper knee pillows linked:➡️ HERE & HERE
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BACK SLEEPERS–> You’re generally a low maintenance sleeper, with less discomfort compared to others.
Back sleepers can usually make many mattresses work easily for them, but tend to do best with medium to firm mattresses. (Choose medium if your partner is a side sleeper ?). Sometimes you deal with occasional, more annoying neck and back pain if you are not properly supporting yourself while sleeping. But this is probably the best (less physically stressful) sleeping position for most people.
KEY REMINDERS: You need a pillow that fills the curve from the bed to the back of your neck so your head is LEVEL with the bed. Do not allow your chin to tilt forward to the chest or backwards to the sky! Generally this means you need a medium “loft” pillow. Sometimes you’ll feel best with a pillow under your knees too while sleeping to take pressure off the low back. If needing to bend the knees, just 45degrees or less should keep you comfortable.
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Here’s a link to the pillow I personally use and find that 9/10 people also love it! It’s an investment, but you’ll have it for MANY years so it’s completely worth it. Great for side and back sleepers:➡️ MALOUF DOUGH PILLOW
That wraps up my sleeping tips and tricks! I don’t think there’s generally a “one-size fits all” recommendation for mattresses or pillows, as long as they follow the general guidelines above. THE #1 THING I WANT YOU TO REMEMBER IS TO KEEP YOUR HEAD/NECK LEVEL WITH THE BED WHILE SLEEPING! Whichever pillow can do that is an ideal one for you. Let me if these tips helped you sleep more comfortably.?
**I only recommend products that I know, love, and have often used myself. This post contains affiliate links. As an Amazon Associate, I may receive a small commission when you purchase items I have linked. Thanks for supporting small business!**