A pillow that keeps your head and neck aligned with your spine may help. Some people also benefit from placing a pillow between their knees to reduce pressure and improve alignment.
Small adjustments can make a surprisingly big difference.
6. What about sleeping on your back?
Back sleeping isn't necessarily bad.
In fact, it can help some people maintain a neutral spinal position and may reduce pressure on certain joints.
But for people who snore heavily or have obstructive sleep apnea, sleeping on the back can sometimes make breathing problems worse.
That's why the “best” position depends on the individual rather than a universal rule.