Did you know that the position you sleep in has direct consequences on your sleep and your overall health? Your sleeping position can affect spinal alignment, your respiratory system and can even prematurely age your skin. In order to improve your sleep and your general wellbeing, you must use the correct pillow, with the right amount of fill for the position that you sleep in. The right pillow will work with your sleeping position to provide support for your neck, head and spine. Ideally, your spine is kept in what is known as a neutral position. This means that all of the inner workings of your back are left undisturbed in an optimal position so as to reduce pressure on your discs, muscles and nerves. Your natural sleeping position will be the biggest factor in determining the best type of pillow for you.

Side Sleeping Position

The most common and one of the best positions for neck and back. You’ll Need: High Loft Firm or Extra Firm Pillows These are best for those who sleep on their side; simply because there is more space to fill between your head and the mattress. Your pillow needs to be thick enough to ensure your spine stays straight, but if you choose a pillow that is too thick it will bend your neck out of alignment. A common problem for side sleepers is that pillows can collapse under the weight of the head; flattening out the pillow. Losing support like this will cause your head and neck to bend downwards, which results in strains and can lead to back and neck pain.

Back Sleeping Position

Back sleeping is the second most popular sleeping position, 14% of us are back sleepers according to Sleep Number. You'll Need: Supportive Thinner Low Loft Pillows The best pillow for back sleepers should adequately fill the gap between yourself and the mattress and elevate your head as high as it is needed to ensure a neutral position. If your pillow is too thick, your head will be elevated at too higher position causing your neck to bend upwards, which will put unnecessary stress on your muscles, nerves and discs. But, on the other hand, a pillow that is too thin will cause a downward bend and will be very uncomfortable. When you're sleeping on your back, gravity will pull your head to either the left or right shoulder as you sleep. The ideal pillow for this position keeps your head position straight and upright, which reduces a twist in your neck.

Stomach Sleeping Position

You should try to avoid sleeping on your stomach as it is tough to maintain a straight spinal position. You'll Need: A Breathable Thin Low Loft Pillow Sleeping on your stomach moves your head and spine into a position it ultimately is not meant to be in. Staying like this for hours is putting a heavy strain on your neck and back and can result in serious discomfort and a restless sleep. If you are a stomach sleeper, you will need much less fill in your pillow than someone who sleeps on their side or back. Sleeping on your stomach with an overly thick pillow means that your spine will be bent at an angle which is far more likely to cause aches, pains and numb limbs. If this is your natural sleeping position, a pillow under your pelvis and lower abdomen will lower the strain on your neck and back. It's best to invest in a breathable pillow that doesn't retain heat, as your exhaled breath is directed towards your pillow all night.

Your Sleeping Position is Important

You're probably thinking, 'this is all very well and good, but I can't control my position after I've fallen asleep, can I?' The answer to this is that it is possible, and whilst it can take some time, you will see a marked improvement in the amount and quality of sleep you're getting. Before going to sleep, or if you wake in the night, make a deliberate effort to change position. Eventually, it will become second nature. Try implementing the following guidelines: " Keep your head and neck as straight as you possibly can, in a 'midline' position. On your back and side are best for this. " Sleep using pillows that can perform the task you need dependant on your sleeping position. " The most common sleeping position is on the side, with legs and hips aligned and flexed. But, because this position leaves upper legs unsupported, the top knee and thigh slide forward and rest on the mattress, which rotates the lower spine. Whilst only a small rotation, it is nonetheless a rotation and it may contribute to back or hip pain. To prevent this problem, place a pillow between your knees and thighs. If you sleep on your back, place a pillow under your knees to help retain the regular curvature of your back. A small, rolled towel will help with additional support.

How Can I Find the Right Pillow?

Poking and squeezing pillows from outside a plastic wrapper isn't going to cut it. Overall, the only to know when you've got it right is to test out the product in a relaxed environment. This is why at My Next Mattress we offer a 14-night sleep trial so you can ensure that you have found the right pillow for you. You spend a third of your life in bed, so it's only right that we help you along the path to the best possible night's sleep. For more information or for expert advice contact us today.