The correct way to lay your head is to avoid tucking your chin or tilting your head back.
Proper Head Alignment
Maintaining a neutral head position is crucial for comfortable and healthy sleep. Here’s what you should aim for:
- Avoid Tucking Your Chin: When you tuck your chin, you compress the neck and might restrict airflow and cause pain.
- Avoid Tilting Your Head Back: Tilting back can strain the neck muscles, resulting in discomfort.
- Neutral Position: The goal is to keep your head in line with your spine, supporting the natural curvature of your neck.
Side Sleeping
If you prefer sleeping on your side, here's how to support your head effectively:
- Fill the Gap: Your pillow should be high enough to fill the space between the point of your shoulder and your head. The reference states: "If you lay mainly on your side, your pillow/s should be high enough to make up the gap between the point of your shoulder and head".
- Pillow Height: This may require a full-sized pillow or even two pillows, depending on your shoulder width.
- Proper Support: Proper support is vital to maintain the neutral alignment mentioned above.
| Sleeping Position | Proper Head Position | Pillow Recommendations |
|---|---|---|
| Side Sleeping | Head aligned with spine, chin not tucked or tilted. | Pillow(s) high enough to fill the gap between the shoulder and head. May require one or two full-size pillows. |
By following these guidelines, you can ensure a more comfortable and supportive sleep position for your head.
