Sleeping Posture And
Pillow Selection

Hey doc… should I be sleeping on my stomach, my side or my back? And what kind of pillow should I be using?

Hi guys.

Dr Brad here and today we are going to talk about sleeping posture and pillows because I get asked these kinds of questions all the time.

First of all, stomach sleeping is by far the worst sleeping posture in my opinion. It is not good for your neck alignment because you have to torque your head and neck to one side or the other so you can breathe.

And this will irritate the highly sensitive joints in your neck which can result in morning headaches, neck ache and neck stiffness.

Similarly, sleeping on your stomach will irritate the spinal joints in your lower back which can result in morning backache and stiffness.

If you are a side sleeper the important thing is that you have enough pillow between your cheek and the tip of your shoulder to keep your head and neck perpendicular to your shoulders.

Also, sleeping in a fetal position with arms across your chest and a small pillow between your knees will increase your chances of having a restful and peaceful sleep.

For you back sleepers, your pillow should elevate your head and neck 15 to 20 degrees only, arms along your side or across your abdomen (not hands behind your head) and a couple of pillows under your knees will help especially if you suffer from lower back pain.

What about pillows … should you use a contour pillow, a cradle pillow, a water pillow, a bamboo pillow, a memory foam pillow etc.?

This I cannot answer for you.

My best recommendation however is go to a store such as Sleep Country where they have every type of pillow for you to shop, compare and choose from. Consulting with one of their sleep experts will help you make the very best choice for your specific requirements.

And knowing what your neck posture looks like would be advantageous for pillow selection and this is what I can help you with.

I hope you find this to be helpful and if you have any questions/comments please reach out to me on fb and I will be sure to assist in any way that I can.

Next time, we will talk about depression and some natural ways you can try to elevate your mood.

So, if you or anyone in your family is struggling with this, please be sure to check in.

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