Best Sleep Positions & Pillows: Improve Health & Sleep Quality with Expert Chiropractic Tips

Do you wonder about the best sleeping position or how many pillows to use for optimal health? These are common questions I get in my chiropractic practice.

Considering that you spend a third of your life in bed, sleeping in the correct position and using the right pillow is crucial for your health and sleep quality.

Best Sleep Positions:

For proper spinal alignment, the best positions are sleeping on your side or back. Avoid stomach sleeping, as it twists the neck and strains muscles and joints, potentially leading to neck pain, headaches, or even pinched nerves.

Some people find relief from lower back pain by placing a pillow between their knees (when side sleeping) or under their knees (when back sleeping), although this isn’t necessary if you don't experience back pain.

Choosing the Right Sleep Pillow:

Shopping for pillows can be confusing. Should you go with down, foam, thin, or fluffy? The best pillow is one that supports your spine and sleeping position, rather than the one that just feels comfortable.

• For side sleepers: Use one medium-height pillow that keeps your head aligned with your spine. Avoid overly flat or fluffy pillows.
• For back sleepers: Support the natural C-shaped curve of your neck with a specialized cervical pillow, which prevents the neck from flattening and provides better support than standard pillows.

Custom-Designed Pillow:

Everyone's body is different, so getting a custom-designed pillow may be the best solution. These pillows, designed to fit your specific neck and spine measurements, offer ideal support for side and back sleepers.

In my practice, we create custom pillows using measurements from Foot Levelers, Inc. These pillows offer superior support and comfort, similar to high-end store-bought pillows but tailored just for you.