Why sleep with a pillow between your knees?

Are you struggling to find a comfortable sleeping position? Experts agree there's no best way to sleep, but certain positions can help with specific pain and medical conditions. For some people, sleeping with a pillow between your knees can be very beneficial. It can relieve back pain, improve sleep posture, and offer more comfort for side sleepers.

Let's explore the benefits of this sleep position, tips for getting it right, and what to look for in the perfect leg pillow.

Why sleep with a pillow between your knees?

Let's find out by example. Meet Inna Zimermann. She used to sleep on her stomach, but as she got older, she switched to her left side to avoid light from a window. However, sleeping on her left side was bothering an old shoulder injury. She now sleeps on her right side, hugging a full-length body pillow between her knees. What are the benefits she received?

1. Improved Spinal Alignment: The position allows her to keep her left shoulder and arm in a neutral position, similar to sitting in a chair with armrests. This helps improve her spinal alignment.
2. Reduced Lower Back Pressure: Adding a pillow between her legs takes the pressure off her lower back, making mornings much more bearable.
3. Relief from Muscle Cramps: Around 2% of German adults report suffering from nocturnal muscle cramps. An awkward sleep position with legs and hips askew can make nightly cramps even worse. Sleeping comfortably with a pillow between your legs may help.
4. Improved Herniated Disc Pain: A leg pillow can help relieve intense nerve pain and discomfort caused by a herniated disk or sciatica. As the Gelenk Clinic explains, a leg pillow can prevent your hips from rotating and help the pelvis and lower backrest more comfortably at night.

How to Properly Sleep With a Pillow Between Your Knees

Now that we've discussed all the reasons for using that extra pillow let's discuss how to sleep correctly in this position to reap those benefits. This comfortable sleep position should support your spine and hips while helping you sleep soundly.

Pillow between your legs

• Step 1: Lie on your side with your knees bent.
• Step 2: Place a supportive pillow between your knees. Your hips and knees should stack nicely on each other without any strain.
• Step 3: If there's a gap between your hips and the bed, add a pillow under your torso for extra support.

Pillow under your legs

If side sleeping isn't uncomfortable, try sleeping on your back with a pillow under your knees. Here's how:

• Step 1: Lie on your back.
• Step 2: Bend your knees slightly upward.
• Step 3: Place a pillow or rolled-up towel under your knees so that they rest comfortably at a slight bend.

This position can also help support your lower back and improve sleep quality.

What to Consider When Choosing a Knee or Leg Pillow

Choosing the perfect pillow between your knees or under your legs can significantly enhance your sleep quality. Here are some key factors to consider when making your selection:

Factor #1: Firmness

A pillow that is too soft will not effectively elevate your leg or separate your knees. However, it should still be comfortable. Look for a leg pillow that is supportive but cloud-soft.

Factor #2: Shape

Knee and leg pillows come in various shapes and sizes. While you can use a regular pillow, specialized pillows offer better support depending on your body shape and sleep position.

• Back Sleepers: Consider a cylindrical pillow to place under your knees.
• Side Sleepers: Look for hourglass-shaped pillows with a divot for the legs.
• Individuals with Smaller Hips: Heart-shaped pillows are compact and might fit better.

Factor #3: Material

Choose a filling that's both soft and supportive. The choice between memory foam and down depends on personal preference:

• Memory Foam: Smooth and supportive.
• Down: Soft and easy to wash.

Factor #4: Cooling Technology

If you sleep hot, your leg pillow mustn't add extra heat. Look for pillowcases with cooling technology to stay comfortable all night. Cooling bamboo pillowcases, for instance, are designed to prevent overheating