In this article, we will list the ideal and healthy sleeping positions to help you sleep better without straining your body.
Products That Can Help You Sleep Better
Best Sleeping Supplement – Deep Sleep
The ingredients of Deep Sleep mouth-dissolving strips include melatonin, chamomile, and Valerian root. This plant-based supplement eases insomnia, lowers stress, and improves sleep patterns. These strips contain less sugar, making them are more effective than other forms of supplements.
Best Mattress – Duroflex Back Magic – Doctor Recommended |5 Zone Dual Density Orthopedic Support Layer
Best Pillow – SleepyCat Microfiber Cuddle Pillow Covered with 100% Cotton Sateen for Body Support
Suggested Sleeping Positions
Best Sleeping Position – Sleeping on the back
Laying on the back is one of the best positions to sleep in, as it keeps your spine in the right alignment and helps in the even distribution of body weight.
Best Sleeping Position for Back Pain – Sleeping on the side with a pillow between the knees:
Sleeping on the side is a comfortable position for those with back pain as it keeps the spine aligned and neutral. One must keep a pillow or a blanket between the knees to support the hips and reduce pain.
Best Sleeping Position for Pregnancy – Sleeping on the side or foetal position with a body pillow or wedge pillow:
It is best for pregnant women to sleep on their side with knees bent as it relieves pressure off the growing belly.
Best Sleeping Position for Shoulder Pain and Neck Pain- Sleeping on the side or back:
Sleeping on the back prevents misalignment and relieves neck pain. One can support the neck with a memory foam pillow. Those with shoulder pain can also sleep on the back or on the shoulder which is not painful.
List of the 10 Best Products That Can Help You Sleep Better
| S. No | Product | Price (Rs) | Features | Suitable for |
| 1. | The White Willow Junior Size Memory Foam Soft Bed Baby Pillow | 1,199 | Gives neck support | For kids 1 year and older |
| 2. | Cherilo Contour-Shaped Memory Foam Soft Bed Baby Pillow for Kids | 1,099 | Memory foam pillow, provides neck support | For kids 1 year and older |
| 3. | Wakefit Microfiber Height Adjustable Hollow Fibre Sleeping Pillow | 767 | Microfiber pillow, adjustable, medium firm | Young adults |
| 4. | The Sleep Company SmartGRID Ortho 5 Inch Mattress King Size | 19,425 | Made with Japanese SmartGrid technology | Young adults |
| 5. | Wakefit Mattress | 22,929 | Low motion transfer, hypoallergenic | Young adults |
| 6. | Fovers Knee Memory Foam Pillow for Side Sleepers | 949 | Aligns the spine, knees, and hips | Older adults |
| 7. | The White Willow Orthopaedic Memory Foam Adjustable Bed Wedge Pillow | 2,699 | Back support, relieves GERD symptoms, leg support, and acid reflux | Older adults |
| 8. | Fovera Bed Wedge Pillow with Memory Foam | 9,148 | Relieves snoring, sleep apnea, and back pain | Older adults |
| 9. | Duroflex Back Magic – Certified Orthopaedic 6 Inch King Size | 26,567 | Back support, orthopaedic technology | Older adults |
| 10. | The Sleep Company SmartGRID Orthopaedic Pro – Doctor Recommended | 33,490 | Relieves pressure and provides 5-zone support | Older adults |
| 11. | My Armor C-Shaped Pregnancy Pillow for Sleeping | 2,099 | Supports the belly and back | Pregnant Women |
| 12. | SleepyCat Microfiber Cuddle Pillow | 1,691 | Virgin microfiber fill, supports the full-body | Pregnant women |
Summary of the 10 Best Products That Help with Better Sleeping
1. The White Willow Junior-Size Memory Foam Soft Bed Baby Pillow – Click here for the Amazon deal
This high-density memory foam pillow ensures that your child receives the best support and alignment while sleeping. The contoured design of the pillow elevates the neck and head to maintain an optimal level with the spine.
Specifications
- Price-Rs 1199
- Material- high-density foam
- Warranty- 1 year
Who should buy this?
- For kids 3 years and older
- Those who want the right posture for their kids while sleeping
| Pros | Cons |
| Can be used in prams, cots, and cars | The outer cover material is not up to the mark |
| Made with eco-friendly materials |
Findings from Our Product Testing Guru
This premium-quality pillow is an ideal choice for kids, as it gives them comfort while sleeping and ensures the right posture.
User testimonial
“This product is worth the money. It is made to last for several years with the best material.”
2. Cherilo Contour-Shaped Memory Foam Soft Bed Baby Pillow for Kids – Click here for the Amazon deal
The Cherilo contour pillow is the best way to maintain the right alignment for your child’s spine. The memory foam material keeps the pillow firm, ensuring the safety of the kid as well as providing the right neck support while sleeping.
Specifications
- Price- Rs. 1099
- Material-Memory foam
- Warranty- NA
Who should buy this?
- For kids over 1 year
- Those who want the right alignment of the kid’s spine
| Pros | Cons |
| The contoured shape gives maximum comfort | – |
| Can be used in cots, cars, rocking chairs, etc. |
Findings from Our Product Testing Guru
The pillow is designed to maintain the healthy spine posture of kids from a young age.
User testimonial
“My baby girl loves this wonderful pillow. It helps her to sleep comfortably all night.”
3. Wakefit Microfiber Height Adjustable Hollow Fibre Sleeping Pillow – Click here for the Amazon deal
Young adults looking for a pillow for sleeping position must buy this pillow from Wakefit. The microfiber material reconfigures itself as you place your head to provide you with maximum comfort and the right alignment of the head and spine.
Specifications
- Price- Rs. 767
- Material- Microfiber
- Warranty- 3 months
Who should buy this?
- Those who want a medium-soft pillow
- Adults who want a pillow with adjustable foam height
| Pros | Cons |
| Supports the spine | – |
| Long-lasting material |
Findings from Our Product Testing Guru
The hypoallergenic material of the pillow is less likely to cause an allergic reaction for the sleeper.
User testimonial
“An excellent product at this price from a renowned brand.”
4. The Sleep Company SmartGRID Ortho 5 Inch Mattress King Size – Click here for the Amazon deal
This mattress is made with Japanese SmartGrid technology, which allows it to adapt to your body shape while sleeping and keep back pain away. It is soft at the hips and shoulders and firm at the back, ensuring that there is no pressure on the body parts.
Specifications
- Price- Rs. 19425
- Material- Orthopaedic
- Warranty- 10 years
Who should buy this?
- Those with back pain
- Young adults who want a certified orthopaedic mattress
| Pros | Cons |
| Has air channels for adequate airflow | |
| Scientifically approved | |
| It relieves back pain |
Findings from Our Product Testing Guru
This mattress is approved by the All India Health Association and provides ortho support to promote a natural spine position while sleeping.
User testimonial
“This mattress has reduced my body pain after using it for 3 months. Highly recommended.”
5. Wakefit XpertGrid Double Bed Mattress – Click here for the Amazon deal
The Wakefit mattress is constructed with high-density foam to provide you with optimal support while sleeping due to its medium firm and medium soft comfort. The mattress is intelligently designed to prevent motion transfer for a peaceful night’s sleep.
Specifications
- Price- Rs. 22929
- Material- foam
- Warranty- NA
Who should buy this?
- Young adults who want a mattress for maximum body support
| Pros | Cons |
| Air channels keep you cool while sleeping | No warranty |
| Provides soft and firm comfort |
Findings from Our Product Testing Guru
This mattress is made with a responsive form that adapts to the body shape and provides maximum support.
User testimonial
“I get good back support with this mattress. It is the best quality product.”
6. FOVERA Knee Memory Foam Pillow for Side Sleepers – Click here for the Amazon deal
Older adults with knee and hip pain must use this knee pillow to provide support to the lower body while sleeping. The pillow is constructed with dense memory foam that conforms to the lower body and separates the knees while aligning the spine, legs, and hips to provide relief from pain.
Specifications
- Price- Rs. 949
- Material- memory foam
- Warranty-NA
Who should buy this?
- Older adults with knee, hip, and back pain
- Pregnant women
| Pros | Cons |
| Has an ergonomic design | |
| Maintains shape even after repeated use |
Findings from Our Product Testing Guru
Those with knee and hip pain will be relieved using this knee pillow, as it provides the desired support and alignment while sleeping.
User testimonial
“Soft, comfortable, and easy to use product.”
7. The White Willow Orthopaedic Memory Foam Adjustable Bed Wedge Pillow – Click here for the Amazon deal
Senior citizens and other individuals can use this memory foam wedge pillow to sleep in an inclined position of 30/60 degrees to relieve the symptoms of GERD, acid reflux, heartburn, etc. The pillow is made with lightweight memory foam and expert German technology.
Specifications
- Price- Rs. 2699
- Material- memory foam
- Warranty-NA
Who should buy this?
- Those with GERD symptoms, heartburn, and acid reflux
- Those who want support for their knees, hips, and back
| Pros | Cons |
| It can be used in seven ways | – |
| Adjustable |
Findings from Our Product Testing Guru
You can use this memory foam wedge pillow in multiple ways to promote restful sleep by inclining your body to the right degree.
User testimonial
“Highly recommended for those who want a wedge pillow while sleeping.”
8. Fovera Bed Wedge Pillow with Memory Foam – Click here for the Amazon deal
The Fovera gel memory foam wedge pillow is made for senior adults and those individuals who suffer from sleep apnea, snoring, heartburn, etc. It has a 1.5” thick therapeutic memory foam to keep your head raised while sleeping.
Specifications
- Price- Rs. 9148
- Material- gel memory foam
- Warranty- NA
Who should buy this?
- Those with sleep apnea, snoring, etc.
- Those who want a pillow infused with gel
| Pros | Cons |
| Supports the head, back, and legs | Only once inclining option |
| Has a removable outer cover |
Findings from Our Product Testing Guru
This gel-infused memory foam pillow keeps you cool while also helping with sleep apnea, snoring, and other sleep problems.
User testimonial
“I have been using this pillow for 4 months and must say it helps me to sleep without snoring.”
9. Duroflex Back Magic – Certified Orthopaedic 6-Inch King Size – Click here for the Amazon deal
The Duroflex orthopaedic mattress is made with coir material, which offers firm back support. Older adults suffering from back pain and other aches can find relief as the mattress conforms to the body shape adequately.
Specifications
- Price- Rs. 26756
- Material- coir
- Warranty- 7 years
Who should buy this?
- Those with back pain
- Those who want a cool mattress while sleeping
| Pros | Cons |
| Orthopaedic-certified mattress | – |
| Supports 5 body zones |
Findings from Our Product Testing Guru
This high-density coir mattress supports your body optimally and provides sufficient ventilation to keep you cool and comfortable.
User testimonial
“This mattress is an extremely comfortable and high-quality product.”
10. The Sleep Company SmartGRID Orthopaedic Pro Mattress – Click here for the Amazon deal
This orthopaedic mattress from The Sleep Company has a firmness score of 8, providing excellent support for the back. The firmness of the mattress ensures that older adults with backaches and other problems get good relief.
Specifications
- Price- Rs. 33490
- Material- hyper-elastic polymer
- Warranty- 10 years
Who should buy this?
- Older adults with back and hip pain
- Those who want a firm mattress
| Pros | Cons |
| Provides comfort in five zones of the body | |
| Made with hypoallergenic material |
Findings from Our Product Testing Guru
Made with hyper-elastic polymer material, this orthopaedic mattress is designed to provide older people with a natural alignment and facilitate pain relief.
User testimonial
“This mattress provides utmost comfort while sleeping.”
11. My Armor C-Shaped Pregnancy Pillow for Sleeping
This pregnancy pillow is filled with soft microfiber to provide comfort for many hours. Pregnant women can use it to support their entire body, including the back, stomach, pelvis, knees, and shoulders.
Specifications
- Price- Rs. 2099
- Material- Microfiber
- Warranty- NA
Who should buy this?
- Pregnant women
| Pros | Cons |
| Supports the whole body | |
| Has an ergonomic design |
Findings from Our Product Testing Guru
The C-shaped adjustable pillow provides maximum comfort to pregnant women, so they can have a restful sleep.
User testimonial
“Buying this pillow has made sleeping very comfortable for me.”
12. SleepyCat Microfiber Cuddle Pillow
Side sleepers and expecting mothers can find ultimate comfort in this microfiber body pillow. It is a soft pillow that offers excellent support for the body, keeping you comfortable the entire night. Besides, the hypoallergenic material keeps allergies away.
Specifications
- Price- Rs.1691
- Material- Microfiber
- Warranty- NA
Who should buy this?
- Pregnant ladies
- Side sleepers
| Pros | Cons |
| Provides full body support | – |
| Made with hypoallergenic material |
Findings from Our Product Testing Guru
This pillow provides support for the shoulders, belly, knees, and foot so you can sleep peacefully.
User testimonial
“A great pillow to cuddle and find support.”
Different Types of Sleeping Positions for Better Sleep
Infants- As per the American Academy of Pediatrics, the safest way to put infants and babies to sleep is to lay them on their backs. You must keep all stuffed toys, decorative pillows, etc. away from the crib to prevent the risk of sudden infant death syndrome (SIDS).
Toddlers- As children grow and learn to roll, it is safe to let them sleep on their backs as well as their sides. Since toddlers can safely roll back over to their backs, the risk of SIDS is less.
Young Children and Teens- Older children with no risk of SIDS or other dangers must be encouraged to sleep in positions that support their growing bodies. Sleeping on their sides or in a foetal position provides them with several benefits, like better blood circulation, improved digestion, and decreased back pain.
Young Adults- Sleeping positions play a very crucial role in adulthood. Adults can benefit the most from side sleeping as compared to stomach sleeping. Those with back pain can benefit from sleeping on the sides, whereas people with neck pain must sleep on the back to avoid any misalignment.
Old Adults– As age advances, senior adults may develop several health issues. Thus, it is critical to choose the right sleeping position to minimise discomfort and enhance the quality of sleep. Some of the sleeping positions for senior adults are:
- With back and neck pain- Older adults with upper or lower back pain will find relief sleeping on their back as it distributes the body weight across the spine. You can place a pillow under the knees to maintain the natural curve of the spine. Sleeping on the back or side also helps those with neck pain.
- Snoring and sleep apnea- Snoring and sleep apnea can reduce the quality of sleep significantly. Those suffering from these issues must consider sleeping on their side or the stomach as it helps to open the airways and reduce snoring.
- GERD symptoms- According to experts, sleeping on the left side is the best position if you suffer from gastroesophageal reflux disease (GERD). Experts believe that sleeping on the left takes the pressure off the stomach and cools the symptoms of GERD. You can use a bed wedge pillow so your head and torso are inclined.
- Hip/Knee Pain- It is suggested to sleep on the better side and add a pillow between the knees or lower legs to keep the hips, spine, and pelvis aligned for added comfort.
Gym Goers– Gym enthusiasts can improve their muscle-building process by choosing the right sleeping position to provide comfort to their bodies. Gym Goers with shoulder pain must sleep on the opposite side by resting their shoulder on a pillow kept at chest height. If you have lower back pain, knee pain, or hip pain, due to a workout, place a pillow between the knees to keep the lower body alignment correct.
Pregnant women- Doctors recommend pregnant women to sleep on their left side, facilitating increased blood flow to the heart, uterus, and foetus and protecting the liver. Some techniques to make sleeping comfortable include:
- Place a pillow between the legs or under the bump
- Use a body pillow to provide the required support for your body
- Keep a rolled-up blanket under your back to relieve the pressure
The most popular sleeping positions and problems associated with it
Back Sleeping- Back sleeping is among the ideal sleeping positions as it helps in the neutral alignment of the head and spine. However, lying on the back can worsen snoring and sleep apnea as gravity causes a block in the airway. Sleeping on the back is also not recommended for women who are more than 20 weeks pregnant, as this rests the entire weight of the baby and uterus on the back, which obstructs the blood flow to the heart.
Side Sleeping– Side sleeping is the most common and beneficial sleeping position. It is particularly helpful for heart health and for those who snore and have lower back problems. On the contrary, side sleeping puts pressure on the hips, shoulders, and neck. It may also cut off circulation in the arm, which is resting under the body.
Stomach sleeping– Although sleeping on the stomach is beneficial for those with sleep apnea and snoring, it can be taxing for the back and neck. Sleeping on the stomach stresses the back and spine as the weight is concentrated in the middle of the body.
| Sleeping position | Description | Problems associated | Tips to make it better |
|---|---|---|---|
| Back sleeping | Laying flat on the back | Worsens snoring and sleep apnea. It is not recommended for pregnant women as it obstructs blood flow to the heart | Elevate the head while sleeping at 60 degrees |
| Side sleeping | Sleeping on the left or right side | Puts pressure on the hips, shoulders, and neck. It cuts off circulation in the arm, which is under the body | Use a firmer mattress and pillow to avoid back, neck, and shoulder pain |
| Stomach sleeping | Lying on the stomach | Causes neck and back pain. Strains the muscles and joints | Sleep with a thin pillow or no pillow. Place a pillow below the pelvis to reduce back pain. |
| Foetal position | Sleeping on the side with legs curled towards the body | Limits deep breathing. Not suited for joint pain and stiffness | Keep the posture loose and relaxed |
How do I know if my sleep quality is good?
Both quality and quantity of sleep play an important role in the wellness and performance of human beings. According to sleep experts, the four stages of sleep are lightest, light, deep and REM sleep. Quality sleep is the one in which deep sleep is 20-25% of the total sleep time and REM is 20-25% of the total sleep time.
Your sleep quality is good if
- You fall asleep within 30 minutes of going to bed and sleep through the night
- You wake up feeling fresh and energised, although it is normal to feel otherwise for the first 30 minutes after waking up.
- You are awake each night for no more than 20 minutes
- You don’t need caffeine to stay alert and perform tasks
Frequently Asked Questions
1. What are the symptoms of a bad sleeping position?
A bad sleep position can cause several symptoms in your body, like neck pain, shoulder pain, backache, numbness and tingling, snoring, feeling tired, heartburn, and so on.
2. Which side should we sleep on after eating?
It is ideal to wait up to 3 hours after eating before you go to bed, as this allows the food to digest and travel to the small intestine. It is recommended to sleep on the left after eating to aid digestion and avoid heartburn.
3. Is it good to sleep without a pillow?
Sleeping without a pillow can be beneficial for stomach sleepers, as it facilitates spinal alignment. However, side sleepers may experience that sleeping without a pillow increases the pressure on the neck.
4. Is it good to sleep on the floor?
Yes. Sleeping on the floor keeps your neck and spine straight so you do not sink into the mattress. However, you must use a thin pillow under your lower back to support the spine.
Conclusion
Your sleeping position plays a crucial role in the quality of your sleep. If you wake up with aches and stiffness, it is time to pay attention to your sleeping position. Comfortable sleeping positions ensure that the parts of your body are correctly aligned and relaxed; thus, you can wake up fresh and energised.
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