The Nightly Choice That Could Protect or Endanger Your Brain

Actionable Strategy: How to Safely Transition to a Healthier Sleep Posture

Your pillow should maintain a neutral neck alignment. When lying on your side:

• Your head should be level with your spine.

• Your chin should not be tucked toward your chest or pushed upward.

• Consider a contoured memory foam pillow or an adjustable shredded latex pillow designed for side sleepers.

Step 2: Use the “Pillow Barrier” Method
To prevent rolling onto your back unconsciously:

• Place a firm, body-length pillow or a rolled blanket against your back.

• Hug another pillow in front of you. This supports the top arm and knee, preventing shoulder and hip strain, and makes side sleeping more comfortable.

Step 3: Consider a Wedge if Back Sleeping is Unavoidable
If you must sleep on your back due to other medical conditions (like severe GERD or certain spinal issues), use a bed wedge pillow to elevate your upper body at a 30-45 degree angle. This can help reduce apnea severity and improve circulation compared to lying flat.