Sleep Positions + Pillow Talk
By: Dr. Alyssa Clarkson | Chiropractor
I have been seeing more and more Kinetic guests coming in with neck and upper back pain; when I ask how it happened, a common response that I receive is “I think I slept funny but I also think I need a new pillow.” Sound familiar? The next follow up question they may ask to help improve their sleep is, “What kind of pillow do you recommend?” Truthfully, it really all depends on the person and how you like to sleep! So, let’s talk about the different sleep styles and what is recommended as far as different pillow types for each style.
Sleep positions
As most of us already know the three most common positions that people tend to sleep in; side lying, on your back or on your stomach. Unless you sleep upside down, you will probably fall into one of these categories! There are some variations in each of these positions but to keep it simple, these are the three that we will focus on. In the past I was a stomach sleeper but to save my neck and back, I have started to experiment with the other two as well. For this reason, I like to call myself a bit of a ‘flip-flopper’ — a term I like to use to describe people who ‘sleep all over.’
Picking your position
While most of us have a favourite, go-to position, if you are dealing with certain aches, pains or conditions, here are a few things that you should think about when getting ready to fall asleep.
If you have low back pain, sleeping on your stomach could aggravate the pain. Try sleeping on your back so you avoid adding extra strain to that area. And you can place you pillow underneath your knees to ease the strain as well.
A reason to not sleep on your back would be other medical conditions such as sleep apnea, which causes your airways to collapse during sleep. For this reason, sleeping on your back might not be the best option and sleeping on your side or stomach will help to keep the airways open and reduce snoring. It is also not recommended to sleep on your back if you are pregnant or have a heart condition — chat with your family physician to determine what would work best for you if you have an underlying condition. Lastly, if you experience heartburn or GERD, sleeping on your right side might make the symptoms worse. Flip over to the left side to help alleviate that discomfort.
What kind of pillow should I use?
This can be a very loaded question and one that is not necessarily a “one-size fits all” recommendation. Ultimately, we want something that you find the most comfortable and also helps to keep your spine in a neutral position.
Side Sleepers
Sleeping on your side is one of the most common positions. People usually think it feels the most natural and most comfortable. From birth we are cradled and fed this way — and it is one of the reasons it is a ‘go to’ position for most. The recommended pillow for side sleepers is one that is thicker (higher loft) and on the firm/extra firm side. The pillow needs to be more thick because there is more space that needs to be filled from the mattress up to the side of your head. You want it thick enough so that the pillow supports your head and neck in a neutral, straight position. A firm/extra firm pillow will also give the head support and not collapse under the weight of your head.
Tip: If you are bunching your pillow up with your shoulder or arm, when you are a side sleeper then your pillow is not thick enough and its time to replace it.
Back Sleepers
According to the research, only 14% of us are back sleepers. Sleep experts recommend sleeping on your back because it encourages the best sleeping posture by keeping your head, neck and back in a comfortable and neutral position. The recommendation is that back sleepers should have a thinner (low loft) pillow. You will want the pillow to be thick enough to keep your head in a neutral position but not too thick that you start to become upright. (We don’t want your neck to be to far extended or to far flexed forward.) It is recommended that back sleepers opt for a medium firmness, just enough to keep you in neutral alignment but can also form around your neck when you sink into it.
Stomach Sleepers
While we do not recommend stomach sleeping, this is the third position that people tend to sleep in. Sleeping on your stomach tends to put your head and spine into an unnatural upwards bend with sustained rotation. Over time you will also notice a more ‘tight’ side of your neck and your range of motion may be limited with rotation as well on the same side. Being in this position for long periods of time can result in discomfort but if you are one of these sleepers that are testing your fate, here is what the pillow recommendation is; choose a pillow that has a lot less filling in it so that it is more flat. Due to the added stress that this position puts on the body, we recommend that you try to sleep on your side or back. I know it can be hard to change your sleep position when this is the most comfortable for you, but if you are experiencing certain back or neck pains, this position could make them worse.
When should I replace my pillow?
It is recommended to replace your pillow every 1–2 years. You will start to notice your pillow losing its shape or not providing the support it once did. When that starts to happen, that is a good indication that you might want to purchase a new one. Washing your pillows frequently can extend the life of your pillow but ultimately they always have an expiration date.
Choosing the right pillow can be something that requires some trial and error. You might have to buy a couple of different pillows before you find the one that you like the best. I finally found a pillow that I like after trying upwards of 10 different pillows, and you better believe that I took pictures of the packaging and wrote down in the notes section of my phone where I bought it so I remember for the next time! Ultimately when you are choosing a pillow, you want one that is comfortable for YOU but also helps to support your head, neck and body. If you are experiencing any aches or pain while you are sleeping, or the morning after, we are here to help. Schedule an appointment with one of our therapists so that we can help you sleep better!
Sleep well,
— Dr. Alyssa
