Ready for a good night’s sleep? Try out these sleeping positions.

sleeping positions

I think everyone could use a good night’s sleep tonight–so here are some tips on sleeping positions! The following are the 6 most popular sleeping positions according to Professor Chris Idzikowski:

sleeping position
  • Fetal: Lying on your side with legs and arms curled toward your body.
    • Tip- Place one pillow under your head to keep your neck (cervical spine) in a neutral position with your back (thoracic spine). Place another pillow in between of your legs in order to keep your hips aligned properly. If you have shoulder issues, you can hold a pillow or try placing a pillow behind your back and lean onto it to alleviate compression on the shoulder.
  • Log: Lying on your side with both arms at your side and legs straight.
  • The Yearner: Lying on your side with both arms positioned in front of you and legs straight.
    • Tip- Place one pillow under your head to keep your neck (cervical spine) in a neutral position with your back (thoracic spine). Place another pillow in between of your legs in order to keep your hips aligned properly.
  • The Soldier: Lying on your back with both arms at your side and legs straight.
    • Tip- Place one pillow under your head to keep your neck (cervical spine) in a neutral position with your back (thoracic spine). Place another pillow under your knees to keep your low back (lumbar spine) in a neutral position especially if you are having lower back pain.
  • Free fall: Lying on your stomach with head turned to one side, arms up next to your head almost like goal posts, and legs straight.
    • Tip- Try avoiding this position if you are having neck pain! Whichever way your head is turned, try placing a pillow under your chest/upper extremity on that side to decrease excessive cervical rotation.
  • Starfish: Lying on your back with arms and legs splayed straight out to the sides.
    • Tip- Place a pillow under your head to keep your neck (cervical spine) in a neutral position with your back (thoracic spine). Place another pillow under your knees to keep your low back (lumbar spine) in a neutral position especially if you are having lower back pain.

Although all of these sleeping positions may not be ideal, these are the most common ways people sleep according to the study performed.

The two recommended sleeping positions would be “Fetal” or “The Soldier” with proper pillow placement.

neck sleeping position

If you are having any pain or discomfort while sleeping or upon waking please consult your doctor about the best sleeping position for you!

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  • Laurie says:

    It is important to have a supportive pillow, good mattress, and lay in the proper position when you sleep in order to not have any pain. Great information, thanks for sharing!

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