Sleep habits: Pillow and positions matter

By: Brandi Scholssberg RGJ



Sleep habits, including the position you sleep in most often, may affect your quality of life during the waking hours, as well as at night. These habits can be among the most difficult to break, but being aware- and prepared with the proper pillow- can help.

"The way you sleep at night can make a big difference in how you feel during the day," said Gary Standifer, lead physical therapist of Carson Tahoe Therapy at Carson Tahoe Regional Health care. "Depending on the position one rests in, sleeping can contribute to a range of daytime symptoms."

Among these, according to Standifer, who specializes in treating spinal conditions, are neck pain, lower-back pain, headaches, numbness in the arms and hands, and respiratory issues.

"Sleeping in the correct position can not only reduce pain," he said, "but also help you wake up feeling rested and refreshed."

Experts in the field of sleep health report sleeping on one's side is one of the most common positions and, when done properly, can keep the spine in a neutral position and result in a night of quality sleep.

"When sleeping on your side, it is recommended to bend slightly at the knees and hips," Standifer said. "A pillow placed between the knees may reduce discomfort by placing the hips and spine in better alignment."

Sleeping on one's back also can lead to a good night's sleep if the right steps are taken to ensure healthy body placement. This may include a pillow placed under the knees to maintain the normal curve of your lower back. If you suffer from lower-back discomfort, a small rolled towel under your lower back can provide additional support.

"A down side of sleeping on your back can be increased snoring," Standifer said, "which may disrupt not only the sleep of those around you, but also your own sleep."

Experts seem to agree that stomach sleeping is the worst of the three positions when it comes to overall health, due to the increased strain this position can place on a person's neck and lower back.

"Sleeping on the stomach may also make breathing more difficult as the ribs cannot fully expand due to pressure," Standifer said. "If you must sleep on your stomach, a pillow placed under the lower abdomen and pelvis can reduce strain on the lower back."

As for pillows, they support your head and neck throughout the night. These should be selected based on your typical sleep position. For example, experts suggest stomach sleepers use a very thin, almost flat pillow, whereas side sleepers may find they need taller, firmer pillows, and a back sleeper may do well with a thin-to-medium fill pillow.

"Choosing the correct pillow is not enough- it must also be used correctly," Standifer said. "A pillow should support one's head and neck but not be placed under the shoulders.

"To avoid a muscle and joint pain," he added, "a pillow should keep one's head aligned with the spine."