The best sleeping position

The consequences of an incorrect sleeping posture

Many people suffer from neck pain, headaches, and back complaints because they sleep in an incorrect posture. We analyze what goes wrong in the different sleeping positions:

Stable side lying

This is the most common sleeping position. The torso is twisted forward and the legs are apart.

This posture is stressful:

• The neck is twisted and crooked
• Rotation occurs in the lower back

If you lie like this, tension can develop in your neck and back after a while. Over time, this can lead to tension headaches, neck pain, and back pain. You sleep worse, wake up more often at night, and turn over more frequently.

Back lying position

When sleeping on your back, you can turn your head to the side and it 'hangs' from your neck, so to speak. This is stressful for your ligaments, joints, and intervertebral discs.

This can also cause headaches and neck pain.

Stomach lying position

When lying on your stomach, your head turns to the side, often even to the maximum. This is extremely stressful for your neck and can lead to severe neck and headache complaints.

The effect of a good sleeping position 

In this position, the neck and back lie relaxed in a neutral position. This allows the body to optimally recover from the strain of the day.

Body Pillow:   prevents twisting in the neck and back.
Hi4 Pillow:      prevents neck misalignment.

The Hi4 pillow is adjustable in 8 positions, so you can choose the height that suits you.

The Hi4 pillow has a narrow neck support that fits perfectly in your neck. This allows the neck to rest relaxed.

Research

In two scientific studies, the effect of different sleeping positions was examined. It showed that various complaints improved significantly when participants slept with the combination of Hi4 Pillow and a body pillow, instead of their usual pillow:

• Less neck pain                                      
• Less headache                                  
• Less back pain                                      
• Better sleep quality                            
• More rested

The combination of Hi4 Pillow and Mikoala Body Pillow is known as the ‘Sleep Better Set’. 

The combination of both pillows works better than each separately. The body pillow ensures a better sleeping position and the Hi4 pillow provides better support. Together they deliver the best result. If you only sleep with a Hi4 pillow but lie on it incorrectly, it won’t work optimally.

Pillows for the best sleeping position: Mikoala Sleep Better Set

Also watch our explanatory video about the best sleeping position:

©2026, Author: Jan Willem Elkhuizen, physiotherapist and movement scientist