We spend nearly a third of our lives sleeping, and the quality of that sleep has a profound impact on our health. Both sleeping posture and bedtime habits play a key role in ensuring restful sleep.

Here are expert recommendations to help you improve your posture and address common sleep-related issues.

Shoulder Pain

Waking up with shoulder pain? Avoid sleeping on your side, especially on the affected shoulder, and steer clear of stomach sleeping, which can misalign the shoulders.

Best sleeping position: Lie on your back with a thin orthopedic pillow under your head. Hugging a pillow against your stomach can help stabilize your shoulders.

If back sleeping is uncomfortable, try lying on the opposite side of your sore shoulder with slightly bent legs and a pillow between your knees. Avoid tucking your hand under your head, as this can strain your shoulder.

Back Pain

Keeping your spine properly aligned is essential for preventing back pain. If your mattress is too soft, switching to a firmer one may offer better support.

Best sleeping position: Sleeping on your back is ideal—place a pillow under your knees to maintain your spine’s natural curve and relieve tension. A small rolled-up towel under your lower back can provide additional support.

If you prefer sleeping on your stomach, placing a pillow under your abdomen and pelvis can help prevent lower back strain. Side sleepers can try the fetal position, bending their legs slightly while keeping the back naturally arched and using a pillow between the knees to reduce pressure.

Neck Pain

Just like your spine, your neck needs proper support while you sleep.

Best sleeping position: Sleeping on your back with a pillow under your head and another under each arm is often best. An orthopedic or roll pillow can offer optimal neck support.

If you prefer side sleeping, ensure your pillow isn’t too high—it should match your shoulder width (no thicker than 15 cm) to maintain alignment.