Nothing quite compares to waking up after an incredible night’s sleep feeling completely rejuvenated and refreshed. If you haven’t experienced that feeling in a while, it’s time to reexamine your body and pillow placement.

Whether you are a back, side, or front sleeper, the way you sleep on your pillow affects your overall health. 

We’re not here to tell you which position is best for your head, back, and neck - that’s up to you and your preferences. We just want to help you find the most comfortable and safest shoulder placement for your preferred sleeping position when buying a new set of pillows.

Let’s explore whether shoulders should be on the pillow when sleeping. 

How Should Your Pillow Be When You Sleep?

If your body is misaligned when you sleep, your muscles can seize, causing you to wake up in pain and discomfort. Since your pillow elevates your head slightly, you want to ensure your shoulders still have the proper alignment so your muscles relax and you sleep better. 

But should shoulders be on a pillow when sleeping? As a general rule, you want to avoid sleeping with your head and shoulders on the same pillow because your neck will end up at an odd angle. However, the sleeping recommendations vary slightly depending on your preferred sleeping position.

Using a Pillow While Sleeping on Your Back

Sleeping on your back allows your lungs and back to open and relax naturally. The correct pillow and shoulder placement are crucial to maintaining that open and relaxed position.

If you prefer sleeping on your back, place a pillow under your head and neck with your shoulders just beneath the pillow. You should rest your head in the middle of the pillow to avoid it rolling awkwardly to one side. 

While the correct shoulder placement can relieve some back tension, you can place another pillow under your knees to alleviate additional pressure on your back. 

Shop our pillows for back sleepers.

Using a Pillow While Sleeping on Your Side

Sleeping on your side, in what resembles the fetal position, keeps your body in a naturally comfortable position.

Your head and neck should lie comfortably on the pillow to ensure that the spine is elongated. Like the back sleep position, your shoulders should fall just beneath the pillow and rest comfortably on the surface of the bed. 

Try putting a pillow in between your knees for extra comfort.  

Shop our pillows for side sleepers.

Using a Pillow While Sleeping on Your Front

To best position your body when you are a front sleeper, place a pillow comfortably under your head. Your shoulders do not need to be on the pillow unless this is comfortable for you. 

If you have additional back pain, consider placing a pillow under your hips and ankles to remove pressure on your neck and back.

Shop our pillows for front sleepers.

How to Choose the Right Pillow for Your Sleeping Position 

Choosing the best pillow to compliment your sleeping position is essential to your overall comfort and wellbeing. Pillows should provide consistent support and comfort for your neck, head, and shoulders at all times, even if you constantly change sleep positions. 

There are numerous types of pillow fillers, including feather pillows, fibres, foam, and down. Each of these fill materials affects the feeling of the pillow. Some provide a firmer feel, which may provide the support your neck and shoulders need. Or, perhaps you need something soft and feathery for the perfect night’s sleep.  

Pillow Choice for Back Sleepers

A medium support pillow is ideal for back sleepers. A medium pillow assists in cradling the neck, allowing your head, back, shoulders, and neck to be correctly aligned. 

A contour pillow may be a good choice as well since it conforms to your natural shape. It allows for ergonomically correct positioning of the body and comes in a variety of different styles. Contour pillows are made from firmer and high-density memory foam to fit your body.

We recommend you read our guide on how to choose the best pillows for back sleepers before making any purchase.

Pillow Choice for Side Sleepers

Choose a slightly firmer pillow if you sleep on your side. Firm pillows can encourage optimal alignment by allowing the full weight of your head to fall deep into the pillow. The thickness of the pillow supports the natural curve of the head, neck, and shoulders. 

We recommend you read our guide on how to choose the best pillows for side sleepers before making any purchase. 

Pillow Choice for Front Sleepers

Front sleepers can place either side of their head on a pillow as they sleep. Due to the amount of weight on the face, neck and head, the thickness of the pillow is essential. You do not want your head propped up high, causing strain. If you are a front sleeper, try a thinner, soft pillow. Elevating your head too much puts stress on your stomach and lower back. 

We recommend reading our guide on how to choose the best pillows for front sleepers before making any purchase.

How to Keep Your Shoulders Down When you Sleep on a Pillow

No matter how your body moves when you sleep, your neck should maintain a neutral position, with your shoulders just below the pillow. 

However, you may fall asleep with your shoulders down but wake up in a different, uncomfortable position. If you struggle with this, a thicker pillow may allow your shoulders to naturally drop down. 

How to Stop your Shoulder From Hurting During Sleep

If you have a shoulder that is causing you pain, the first recommendation is to try not to sleep on that shoulder. Your body may naturally want to turn onto that shoulder anyhow. Move and adjust your sleep positioning and the pillow until you get comfortable.

To reduce shoulder pain, sleep on your back and place your pillow gently under the affected shoulder. If you can, sleep on the opposite side so the sore shoulder is raised. You can also place a pillow between your legs while on your side to relieve additional pressure on your upper and lower back. 

Conclusion

So, should shoulders be on the pillow when sleeping? No. They should generally fall right below the pillow. To achieve this placement, you may consider investing in the perfect pillow that cradles your head and neck, keeping your shoulders just below it. 

Explore different types of pillows for increased comfort, and try the correct pillow placement tonight!

Alongside our luxury pillows, we also offer a variety of bedding including pillow protectors, duvets and mattress toppers.

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