Great care unravels if sleep fights you. Pillows and positions don’t have to be expensive or complicated—just consistent and comfortable. Here’s the compact guide I give patients to reduce morning stiffness and midnight waking.
Positions That Work
- Side-lying: Pillow between knees/ankles; neck pillow that fills the shoulder gap.
- Back-lying: Small support under knees; avoid towering pillows that jackknife the neck.
- Stomach: Not ideal; if you must, thin pillow and one leg hiked to reduce lumbar twist.
Pillow Sizing
- Broader shoulders → taller side-sleep pillows.
- Back sleepers → medium height, neck-support curve optional.
- Travel → inflatable lumbar roll doubles as hotel pillow helper.
Pre-Bed Reset (3 Minutes)
- Box breathing x 4 cycles.
- Doorway pec stretch 2×20s.
- Cat–Cow x 6–8 or gentle supine knees-to-chest x 6.
Unsure which pillow fits? Bring a photo of your sleep setup to Dr. Edward Komberg—we’ll size it and stop the morning fight.