Sleeping with a pillow between your legs has multiple benefits related to body alignment, muscular relaxation, and overall sleep quality. The key reason to do this is to maintain a neutral position for the hips and spine, which can alleviate pressure points, reduce lower back pain, and enhance circulation throughout the sleeping hours. It’s particularly useful for side-sleepers who often experience discomfort and strain due to misalignment.
The Benefits of Sleeping with a Pillow Between Legs
Sleep can be as crucial to health as a balanced diet and regular exercise. One simple yet effective practice for improving sleep is to place a pillow between your legs. Here’s a deeper dive into the various benefits of this practice.
Spine Alignment and Back Pain Relief
When you sleep on your side, your upper leg tends to fall forward, causing the pelvis to tilt and the spine to adopt a curved position. By placing a pillow between your legs, the hips, pelvis, and spine are kept in a more neutral alignment, thereby reducing the potential for back pain and promoting a healing posture for those who already experience lower back issues.
Improved Circulation
Pressure on your legs while sleeping can impede circulation, leading to discomfort or restlessness. A pillow between the legs keeps them slightly apart, reducing pressure and promoting blood flow. Good circulation is vital for carrying nutrients and oxygen to your tissues, which is important during the night when the body performs much of its repair work.
Reduced Hip and Knee Stress
For side sleepers, the weight of one leg on top of the other can result in stress on the hips and knees. By cushioning the legs, the pillow reduces the pressure and strain on these joints, potentially lessening pain or inflammation for individuals with arthritis or hip problems.
Less Strain on Muscles
A neutral sleeping position means your muscles are not working overtime to compensate for an unaligned posture. Sleeping with a pillow between your knees can prevent muscles from pulling your spine out of alignment, and relieve any unnecessary tension or muscle fatigue.
Better Sleep Quality
Pain and discomfort can significantly interfere with your ability to attain deep sleep. By providing a comfortable posture, the pillow between your legs can help you fall asleep faster and enjoy a more restful night.
Benefits for Pregnant Women
Pregnant women often find sleeping with a pillow between their legs especially beneficial because it helps to support the growing belly and can relieve the extra pressure on the back and hips.
Choosing the Right Pillow for Between the Legs
Not every pillow will provide the same benefits when placed between your legs. The goal is to keep your spine aligned which may require a specific type of pillow based on your body size and personal comfort preferences.
Density and Thickness
A pillow between your legs should be dense enough to not flatten completely under the weight of your leg but not so thick that it creates an unnatural angle for the hip and knee joints.
Material Type
Memory foam is often a great choice because it conforms to the shape of your legs, providing adequate support without sacrificing comfort. A memory foam pillow with a contoured shape designed specifically for this purpose can be particularly effective.
Adjustability
Some people prefer adjustable pillows with inserts that can be added or removed to achieve the perfect level of firmness and height for their personal comfort level.
Shape and Size
A longer body pillow can support not just the knees but also the entire leg, which may provide more comprehensive spinal alignment. Smaller, contoured knee pillows are designed to fit snugly between the thighs and are easy to maneuver throughout the night.
How to Properly Place a Pillow Between Your Legs
It’s not just about using any pillow, but also about placing it correctly to reap the maximum benefits.
For Side Sleepers
You should ensure the pillow extends from between your thighs down to your calves so that your legs are parallel. This will also prevent your ankle bones from pressing against each other and possibly causing discomfort.
Top 5 Pillows Recommended By GoodSleepHub.com
Nappler Small Shredded Memory Foam Pillow for Travel and Camping - Compressible Medium Firm Bed Pillow, Contoured Support, Breat...
59% Off (as of May 16, 2024 10:24 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
MyPillow Premium Bed Pillow Queen, Firm
14% Off (as of May 16, 2024 10:24 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Cooling Bed Pillows for Sleeping 2 Pack Shredded Memory Foam Pillows Adjustable Cool Pillow for Side Back Stomach Sleepers - Lux...
15% Off (as of May 16, 2024 22:40 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
MZOIMZO Bed Pillows for Sleeping- Standard Size, Set of 2, Cooling Hotel Quality with Premium Soft Down Alternative Fill for Bac...
35% Off (as of May 16, 2024 10:55 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
Utopia Bedding Bed Pillows for Sleeping Queen Size (White), Set of 2, Cooling Hotel Quality, Gusseted Pillow for Back, Stomach o...
20% Off (as of May 16, 2024 22:40 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)For Back Sleepers
Though back sleepers might not find as much benefit in placing a pillow between their legs, it can help tilt the pelvis slightly and flatten the spine, leading to reduced lower back pain.
Tips for Maintaining Alignment Throughout the Night
Choose the Right Mattress
A supportive mattress is essential for keeping your spine aligned. It should be firm enough to support the natural curvature of your spine but soft enough to cushion your pressure points.
Consistency
For the best results, make sleeping with a pillow between your legs a regular habit. This consistency can help maintain good spinal health in the long term.
Pay Attention to Pillow Hygiene
Like any other pillow, the one between your legs can accumulate dust, sweat, and skin cells, so ensure that it stays clean for health and hygiene.
Pillow Positioning
If you find the pillow moves around at night, consider using a contoured pillow that fits the shape of your legs better or one with straps to stay in place.
Finishing Thoughts
Encapsulating the essence of comfortable and healthful sleep, sliding a pillow between your legs can be a game-changer for many. From proper spinal alignment to enhanced circulation and reduced pain, the benefits of this simple adjustment are profound. Remember to select a pillow that suits your personal comfort and support needs, and consistently maintain the practice for the best results. While it is a small change, the positive impact on your sleep quality and overall health can be significant, making it a worthwhile addition to your nightly routine.
