A Cookie Monster is better than no "helper" pillow.
“STOP SLEEPING ON YOUR STOMACH!”
That’s the advice I get from Dr. G, my chiropractor. The way I sleep—twisting, turning, arms flailing about, teddy bear flung half-way across the bed, neck contorted—isn’t good for my body. I know this to be true not just because Dr. G said so, but also because I’m sore when I wake up. The problem is that I find it difficult to convince my sleeping self to stay in perfect form all night long. My sleeping self wants to do what my sleeping self finds to be the most comfortable at any given point. Do you and your sleeping self have the same problem?
Fortunately, the guidelines of ache-free sleeping don’t have to be as rigid as a super firm mattress. There’s just one thing you need to bear in mind. I’ll call it The Rule of Sleep. The Rule is: Regardless of what position(s) you sleep in, do what you can to help your spine maintain its natural curve throughout your whole sleep cycle.
Combine the rule of sleep with a moderately firm mattress, a good neck pillow, and a “helper” body pillow, and you will feel less achey in the morning.
Here are some basic “helper” pillow tips:
If you’re primarily a back sleeper: Placing a “helper” pillow under your knees will help you maintain that natural curve in your lower back. You may add a little rolled towel around your waist (or directly under the small of your back) to have some extra support if it feels comfortable. Always make sure your neck is supported with a pillow, but don’t pile up pillows under your shoulders.
If you’re primarily a side sleeper: Enlist your “helper” pillow to rest between your knees. It will help open up your hips. I personally prefer to sleep with a body-length “helper” pillow because it’s like having an extra-squishy sleeping partner to rest my head on. If you sleep mostly on your side, avoid sleeping with your knees drawn completely to your chest.
If you’re primarily a stomach sleeper: You may get some criticism from your chiropractor for sleeping on your stomach because it can be hard on your neck and your back. However, you’re not out of luck if it’s your default sleep position. Place your “helper” pillow under your pelvis and lower abdominal area (your hips.) When it comes to using a neck pillow, use one that doesn’t feel like it’s causing your neck to strain too much. Look for a “stomach sleeper” pillow at stores such as Bed Bath & Beyond.
And that’s it! If you’re like me and you flop about, do your best to adjust your pillow placement accordingly. You may not be in perfect form all night, but you should feel a vast improvement in the way you feel when you wake up.
