Sleep Positions Part 2 Pillows

03 December 2009

In Part one we discussed mattresses and drew on the Good Sleep Guide release by the Chartered Society of Physiotherapy. In this second part we discuss the importance of pillows. 

Pillows are also important to maintaining the "midline position" . The Guide suggests choosing pillows carefully and in accordance with the following:

• Width of a person’s shoulders in relation to his or her neck
• A person’s preferred sleeping position
• Your personal preference in terms of feel

If the ratio between shoulders and neck is small, then we would recommend using an Alpaca Pillow, as they are shallower than standard pillows and therefore help maintain the all-important midline position. Someone with a larger shoulder/neck ratio, may wish to add extra pillows to increase pillow height in order to lay the neck straight on the pillow. The Guide warns against using too many pillows, however, as this may tilt the neck forward and therefore out of the midline position; using too few pillows however may tilt the head backwards and lead to pain.

Additional pillows can also be strategically placed to keep the body correctly aligned and take pressure off the neck, back and hips:

For those who prefer to lie on their side, it is important to choose a pillow that will support the neck. If there is a gap between the head and shoulders, the Guide recommends filling this with an extra pillow or pillows to ensure that the neck remains in-line with the rest of the body. To avoid placing pressure to the hip, we suggest placing a pillow between bent knees to help support the hips during sleep, or alternatively using a Maternity/Body Pillow . For those with an hourglass figure or a soft mattress, you could place pillows under the waist or side of the body to provide support to the spine.

For those who prefer to sleep on their back, you could place pillows under the knees to maintain the natural spinal curve and minimise strain to the lower back.

For those who prefer to sleep on their front, it is particularly important to keep the neck aligned. If the neck is twisted to one side during sleep, try supporting one side of the body with a pillow to take the strain off the neck. The Chartered Society of Physiotherapy also suggests placing a pillow under the chest to keep the neck in the midline position. However we would suggest that sleeping on your front can lead to back and neck problems later in life and you shold try and adjust your sleep position. One way to do this is to use a Maternity/Body Pillow  to help you get used to sleeping on your side.

Our Cushioned V-Shaped Support Pillow and Maternity/Body Pillow can be used to support the body during sleep to help keep the body correctly aligned. They also provide support and comfort for those who suffer from back, knee or pelvis problems or are pregnant.


We would always emphasis that individual needs can vary and it is important to find a comfortable sleeping position that meets your own personal requirements. Not all the suggestions in this article will be suitable for everyone and you should seek immediate professional help if any of these suggestions cause you pain or discomfort. We Love Sleep would be very happy to discuss any individual sleeping requirements or problems over the telephone – just give us a call on 0800 170 7288