3 Tips for Good Posture When Sleeping

good posture when sleeping

Is there such a thing as good posture when sleeping? You may realize now that good posture is vital for your overall health. But it doesn’t just apply when you’re sitting or standing. Rather, good posture also applies to sleep.

Remember that when you’re sleeping, your back muscles and ligaments are healing while you’re asleep. To protect your back, having a good posture while sleeping is as vital as observing good posture when sitting or standing.

See Also: What is Good Posture When Sitting?

Tips to Have Good Posture When Sleeping

1. Getting the Right Mattress 

Studies about a mattress that’s best to relieve back pain or maintain a healthy back are lacking. If you’re shopping for the right mattress, you must choose something that will allow you to get fully rested upon waking up. You will know it after feeling no pain or soreness after sleeping for 8 hours.

Your doctor may recommend a certain type of mattress if you have a medical condition. However, if you don’t have any, you can choose a mattress that can offer support to your spine’s natural curves.

Of course, pick a comfortable mattress.

Make sure that there’s enough space for you and your partner to move into a comfortable position.

And if your mattress is already 8 years old or older, you may consider replacing it. It’s especially true if you’re developing a back problem.

You may talk to your doctor to know the type of mattress that’s ideal for your back.

Your pillow and your mattress must be compatible. If you have a firm mattress, make sure to choose a softer pillow.

The reason for this is that the pillow lies on a firm surface. Thus, it has to adapt to the pressure of your head’s weight in your starting sleep position. On the other hand, if you have a softer mattress, then choose a firmer pillow to keep your neck and head aligned.

See Also: Mattresses for Good Posture

2. Using the Right Pillow

Pillows aren’t just designed for your head and neck. Rather, they can also be used to support your spine. They can keep your spine in its proper position.

When shopping for pillows, opt for a pillow that can support the natural curve of your neck. Opt for a pillow that’s comfortable to sleep on.

A too high pillow can cause muscle strain on your neck, shoulders, and back.

You should also consider having a pillow that keeps your neck aligned with your lower back and the chest.

You also need to adjust it so you can sleep in different comfortable positions.

Every year or so, make sure to replace it.

good posture when sleeping -- preferences

When you’re shopping for pillows, you’ll be bombarded with a lot of options. Unfortunately, no one pillow is best for everyone.

Each type has its own pros and cons. It all depends on your needs and preferences.

If you like having a soft pillow to rest your head at night, a down pillow might be the best option. It’s made from boost or duck fibers. 

If you want a softer down pillow, opt for a duck down. It’s more expensive than a duck fiber.

It’s important to note that pure down and all down types of pillows contain feathers and other fillings.

However, if you’re allergic to down and feathers, opt for a pillow with a hypoallergenic label. It’s often referred to as hypo down. 

It’s made of pure down and Syriac, which is a natural substance to boost allergy-free properties of the down.

You may also choose a synthetic down and polyester fill. The former is less expensive than natural down. Hence, it requires replacement more frequently.

Polyester fill is an inexpensive option. It’s medium to soft. It flattens with time and it needs replacing more frequently. 

Wool pillow is naturally hypo-allergenic. It’s resistant to mold and dust mites. It can wick away moisture from the neck and head. Opting for this type of pillow will give you a pretty firm feeling. But it has a longer lifespan.

Latex is firmer than down. But it’s still comfortable. It’s resistant to mold and dust mites. You can find contoured latex pillows to provide your head with more support. It also restricts movement during sleep.

Another type of pillow to consider is memory foam. It has become popular in recent years. It conforms to your shape. And it responds well to your weight and body heat. If you suffer from head and neck pain, then this option is ideal.

It’s important to note though that memory foam retains heat. It leads to sweating and discomfort. But you can purchase a memory foam pillow with built-in ventilation.

See Also: Why is Bad Posture Comfortable?

3. Sleeping in the Right Position 

There’s no right or wrong sleeping position. But you need to ensure that you’re keeping your hips, shoulders, and ears aligned while you’re sleeping.

Figuring out which sleeping position is best for you will depend on various circumstances. Keep in mind that there is no one-size-fits-all approach in this situation. Thus, you have to experiment a bit to find a comfortable position that will leave you pain-free and feeling well-rested once you wake up.

If you’re having low back pain, you can try side, fetal or back position. When you sleep on your side, though, make sure that you have a pillow between your knees. The pillow will help your spine to be in proper alignment.

You may sleep on your back if you suffer from neck pain. But use a thicker pillow. You can also sleep on your back but consider placing a thinner pillow under your head.

To determine the right sleeping position for you, you may keep a sleep diary for a week. This will help you figure out the best sleeping position for your needs.

With a sleeping journal, you can track patterns in your sleep habits and quality. From the notes you made, you can look at what is working for you and what isn’t.

It’s also important to note that you don’t need to change your sleeping position if you don’t have any issues. The most vital thing here is to sleep in a position that can help you wake up feeling well-rested, instead of feeling exhausted each time you wake up in the morning.

See Also: Why Posture is Important?


What is good posture when sleeping? There’s no specific posture to follow. The most important thing here is that you’re comfortable in your sleeping position in a way that when you wake up, you feel well-rested.

If you’re having a problem with your posture and maintaining good posture when standing or sitting down, you may opt to wear posture correctors. Shop our collection here.

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