How to sleep on your side without hurting your neck
60 to 70% of people sleep on their side. It's a good position for the lower back and digestion — but it can strain your neck if done incorrectly. Here's how to make it a perfect sleeping position.
1. The Mechanical Challenge for Side Sleepers
When you sleep on your side, your head should be kept at exactly shoulder height. If the pillow is too low, your neck tilts downwards. Too high, and it tilts upwards. In both cases, cervical muscles and ligaments are under tension for hours.
2. The 4 Golden Rules
Rule 1: Pillow Height = Shoulder Width
Measure the distance between your neck and the edge of your shoulder. Your pillow should be this height. For most adults, this is between 10 and 14 cm.
Rule 2: Your Knees Slightly Bent
Add a pillow between your knees to reduce spinal torsion.
Rule 3: Avoid Slipping Your Arm Under Your Head
This habit compresses the subclavian artery and causes morning tingling.
Rule 4: Alternate Sides
Always sleeping on the same side creates muscular imbalances in the long term.
3. The Ideal Pillow for Side Sleepers
The butterfly cervical pillow is particularly suitable: its raised side edges perfectly support the head at shoulder level, eliminating the harmful angle.