People develop bad sleeping habits over time, and before we know it, that habit becomes comfortable for us. However, knowing how to sleep, which position to use, which pillow to choose, and where to use are all essential factors that ensure a good night’s sleep.
If you are facing problems while sleeping, staying awake for nights due to discomfort, or having severe neck or back pain after waking up in the morning, all these are signs that you are not sleeping properly. So, whether you use organic pillows for sleeping or not, following some basic and easy tips depending on what kind of sleeper you are, is the most important thing. So, here are twelve tips to sleep correctly with your pillow:
How Should Side Sleepers Sleep to Have A Good Night’s Sleep?
Side sleep is considered the most common and beneficial sleeping position. Although the side sleepers may feel some pain on one of the sides, it is believed to be the best. Here are some of the sleeping tips for all the side sleepers:
1. Use A Soft Pillow:
The best position for sleeping is undoubtedly slide sleeping. It helps to keep the head aligned with the rest of the body part and not curve the spine. But using a soft pillow can help the body to align more perfectly. Use a soft, small pillow between the mattress and the neck. However, make sure the pillow is not too soft and does not sag down too much. Also, when you consider the pillow’s softness, consider its firmness. An excessively firm pillow can lift the neck upward, disturbing the body’s proper alignment. It can cause neck or back pain too. So, when you buy washable pillows, go for the soft ones.
2. Put Pillow between Knees:
The main thing to take care of is to keep the body aligned properly while sleeping, so the spine does not get curved too much. Putting a pillow between the knees is a must-do for all side sleepers. When a side sleeper puts a soft and mid-firm chemical free pillow between the legs, it helps keep the hip from pulling forward, which stops straining the lower back.
3. Keep The Head Straight:
Usually, our heads stay bent down for a very long time. We work all day sitting in front of our computers; we look at our phones constantly while awake. All these affect our health, especially our neck. So, if you are a side sleeper, you tend to keep your head down even when sleeping. But that is the wrong way of sleeping. Try to maintain a neutral position while sleeping. Keep the head forward and straight while sleeping to provide proper alignment to the body.
4. Put a Pillow under Your Waist:
The body gets bent too much when someone sleeps on the side. It can eventually cause back pain and discomfort. However, putting natural bed pillows or just one pillow under the waist may prevent too much bending.
How Should Back Sleepers Sleep For A Good Night’s Sleep?
Most people prefer to sleep on their sides, but some prefer to sleep on their backs. Even though back sleeping is considered as the best, it requires some assistance. So, follow the below-mentioned tips to have a comfortable sleep at night.
1. Keep The Chin Straight:
Those who prefer sleeping on their back usually like to have a proper alignment in their body. But let’s face it, even with the correct position, the neck gets bent, causing back and neck pain. Keeping the chin straight and the body in a neutral position helps avoid an uncomfortable neck problem. So, whenever you sleep on your back, ensure your chest is not tucked in your chest or not kept too straight. You can use soft and mid-firm throw pillows to keep the head and chin straight.
2. Put A Small Pillow Under the Neck for Support:
Since a back sleeper sleeps straight, keeping the head and chin straight, a little extra space exists between the pillow and the neck. It can create a curve in the spine, causing pain. A small pillow under your neck can support the back sleepers. It helps the body stay straight and pain-free.
3. Put A Thinner Pillow Under the Neck:
Sleeping on the back has its advantages but it also bends the head. So, choose a thin and lower soft pillow, like buckwheat or feather pillow.
4. Provide Enough Support to Your Shoulders:
Shoulder pain is usual for back sleepers. When you sleep on your back, the neck and the head both need proper support to stay straight. Therefore, it’s imperative to use the right size of the soft pillow, large enough to help your shoulders reach the pillow.
5. Put Pillow under Knee:
Our body gets slightly bent while sleeping on the back. It happens because of the height of the pillow. If the pillow is hard, it can cause pain. But putting a pillow under your knee can offer a standing posture, reducing lower back stress.
6. Put Multiple Pillows around You:
Sleeping on the back may cause snoring. The best thing for beginners is to use multiple pillows around. It helps to keep yourself from rolling and turning on the bed several times.
Tips for Stomach Sleepers to Have A Good Night’s Sleep
Usually, sleeping on the tummy is not the right way to sleep. However, if you have developed this habit, you should follow a few tips to keep your body from paining.
- Either Use A Thin Pillow or Do Not Use Any Pillow At All: When someone sleeps on the stomach, the stomach gets pushed. While it is suitable for those with respiratory problems, it may cause head pain as it gets fixed on one side. We suggest you use the soft hemp throw pillows to support your head. You can also stop using any pillow if you have a soft or mid-firm mattress.
- Put Pillow under the Pelvis: on the stomach can push the waist forward, which may cause stress in the lower back. However, placing a pillow under the pelvis can properly align the spine.
Conclusion
It is important to have multiple pillows at home. Depending on your sleeping position, having the right size and type of pillow are crucial factors to consider. So, if you are suffering from neck or back problems, these tips mentioned above can help you get rid of such discomfort.