Sleep is a complex and dynamic process that affects how you function in ways scientists are now beginning to understand. During a night our sleep is marked by an alternation of 4 different stages: this is what we call sleep cycles.

the phases of our sleep

A sleep cycle progress through the stages from light to deep sleep then reverse back ending with time in REM phase, where dreams occur. Don’t underestimate none of these phases: each one is important to perform good sleep cycles.

Let’s try to understand better the complex mechanism that stands behind our sleep and, therefore, our health.

Sleep architecture

Sleep architecture represents the cyclical pattern of sleep as it shifts between the different sleep stages. It allows us to produce a picture of what our sleep looks like over the course of a night, taking into account various depths of sleep as well as arousal to wakefulness. Sleep architecture can be represented by a graph called a hypnogram.

There are generally four to five different sleep cycles during a given night and each of one lasts for about 90 to 120 minutes, shifting from lighter stages to deepest ones. All single stage is important for a good sleep quality and for your health.

Let’s understand better.

Sleep Cycles

There are two basic types of sleep:  rapid eye movement (REM) sleep and non-REM sleep (which has three different stages).  Each is linked to specific brain waves and neuronal activity.  You cycle through all stages of non-REM and REM sleep several times during a typical night, with increasingly longer, deeper REM periods occurring toward morning.

A sleep cycle is the progression through the various stages of non-REM sleep to REM sleep before beginning the progression again with non-REM sleep.

One does not go straight from deep sleep to REM sleep, however. Rather, a sleep cycle progress through the stages of non-REM sleep from light to deep sleep, then reverse back from deep sleep to light sleep, ending with time in REM sleep before starting over in light sleep again.

Typically, a person would begin a sleep cycle every 90-120 minutes resulting in four to five cycles per sleep time, or hours spent asleep.

A person’s sleep time (approximately 6-8 hours for adults) can be thought of as 2 halves.  The first half for a majority of people consists mostly of a deeper sleep with sporadic periods of Stage 1 and short REM periods.  As the night progresses, the lightest sleep increase  with lengthening periods of REM occurring.

Keep reading to discover the characteristics of each sleep stages.

Sleep Stages

You have already understood that your  6-8 hours of sleep are made by an alternation of different sleep cycles (from four to five per sleep time) and that a sleep cycle itself is the progression through the various stages of non-REM sleep to REM sleep.

A complete sleep cycle progress between 5 different phases:

  • non-REM phase
    • Stage 1: the lightest stage of sleep
    • Preparing for deep sleep: Stage 2 and Stage 3:
    • Stage 4: the deep sleep
  • REM Phase: the deepest sleep, where dreams occur
For a majority of people, a sleep cycle begins with a short period of Stage 1 sleep whereby the body begins to relax.

the 4 stages of non-REM sleep                    the REM phase of sleep where dreams occur

The lightest stage of sleep – Stage 1

Light sleep initiates your sleep cycle and acts as a transition to deeper sleep stages. During this stage your muscles begin to relax, your heart rate and breathing slow down, and you wake up easily. During light sleep, you can expect the following:

  • muscles relax and may jerk
  • respiration slows
  • heart rate decreases
  • body temperature drops
  • sleep begins

Stage 1 is the lightest stage of non-REM sleep.  Often defined by the presence of slow eye movements, this drowsy sleep stage can be easily disrupted causing awakenings or arousals. During this short period (lasting several minutes) your brain wave activity begins to slow from that of wake.

While drifting in and out of Stage 1, people may occasionally experience sensation of falling, hypnic jerks (called Myoclonus) or abrupt muscle spasms

Though arousals or awakenings are prevalent, Stage 1 is important as it allows for the body to enter Stage 2; the first quantifiable stage of NREM sleep.

Preparing for deep sleep – Stage 2 and Stage 3

It is the first actual stage of defined non-REM sleep. In the second stage, your body starts preparing for deep sleep. Awakenings or arousals do not occur as easily as in Stage 1 sleep and the slow moving eye rolls discontinue. Your heartbeat and breathing slow, and muscles relax even further and yr body temperature drops.  Brain wave activity slows but is marked by brief bursts of electrical activity.

This phases occur for longer periods than Stage 1. For most, they comprises approximately 40-60% of total sleep time

The deep sleep – Stage 4

Entering the third stage, you are now in deep sleep. Stage 3 is known as deep non-REM sleep. It reduces your sleep drive as it’s the most restorative stage of sleep and it occurs in longer periods during the first half of the night. It consists of extremely slow brain waves called delta waves, which are intermixed with smaller, faster brain waves.

Pay attention to this phase when taking a nap

If you take a short nap during the day, you’re still able to fall asleep at night. But if you take a nap long enough to fall into deep sleep, you have more difficulty falling asleep at night because you reduced your need for sleep.

Awakenings or arousals are rare and often it is difficult to awaken someone in this stage of sleep. People waking up from a deep sleep are disoriented or groggy. Instead Parasomnias (sleepwalking, sleep talking or somniloquy and night terrors) occur during the deepest stage of sleep.

This restorative stage does not last as long as Stage 2, lasting between 5-15% of total time asleep for most adults. For children and adolescents Stage 3 is much higher in duration.

Deep sleep focuses on your body

It is the most rejuvenating and restorative sleep stage, promoting human growth hormone and restores your body and muscles from the stresses of the day. Your immune system also restores itself.

Much less is known about deep sleep than REM sleep. It may be during this stage that the brain also refreshes itself for new learning the following day.

During deep sleep, you can expect the following:

  • blood pressure drops
  • blood flow increases to muscles
  • repair hormones (i.e. growth hormone) are released
  • tissue growth and cell repair occurs
  • long, slow brain waves
  • brain flushes out waste

The deepest state of sleep, where dreams occurs – REM

Entering the last stage, also called REM sleep (rapid eye movement). It  is the deepest state of sleep, where dreams occur and it is essential to re-energizing your mind. REM is associated with dreaming, memory consolidation, learning, and problem solving

In REM stage your eyes are closed but move rapidly from side-to-side, due to the intense dream and brain activity you go through in this stage. Your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels.  Your arm and leg muscles become temporarily paralyzed, which prevents you from acting out your dreams.  As you age, you sleep less of your time in REM sleep.

In the REM period, you can expect the following:

  • respiration increases
  • heart rate increases
  • temperature regulation is switched off
  • brain activity is high; vivid dreams may occur
  • body becomes immobile to stop you from acting out dreams
  • blood flow increases to genitals

REM can occur at time during the sleep cycle, but on average it begins 90 minutes following sleep onset and is short in duration as it is the first REM period of the night. Following REM, the process resumes starting with periods of Stage 1, 2 & 3 intermixed before returning to REM again for longer periods of time as sleep time continues

A person typically experiences three to five REM periods throughout sleep time with the longest REM period right before awakening for the day. Awakenings and arousals can occur more easily in REM; being awoken during a REM period can leave one feeling groggy or overly sleepy.  Consistent interruptions to REM sleep can lead to a host of potential issues, such as  sleep inertia.


Everyone dreams. A French study  found that all people do in fact dream, whether they remember their dreams or not.

You spend about 2 hours each night dreaming but may not remember most of your dreams.  Its exact purpose isn’t known, but dreaming may help you process your emotions.  Events from the day often invade your thoughts during sleep, and people suffering from stress or anxiety are more likely to have frightening dreams.

Dreams can be experienced in all stages of sleep but usually are most vivid in REM sleep.  Some people dream in color, while others only recall dreams in black and white.

A Full Night’s Sleep

Your body goes through the 4 sleep stages from four to five times each night. The progression through the various stages of non-REM sleep to REM sleep can be visualized through the hypnogram, as following:

Hypnogram to show cycles of sleep

As you can see cycles earlier in the night tend to have more non-REM sleep while later cycles have a higher proportion of REM. By the final cycle, your body may even skip non-REM deep sleep entirely.

Considering that each single cycle last more and less 90 minutes, you can immediately see that overall your body spends more time in non-REM phases of sleep.

Sleep cycles by age

Sleep changes throughout a person’s life.  From a newborn, through toddler years, school age, adolescent and adulthood, sleep is changing.

0 – 4 months: Newborn

Do not have distinctive sleep waves.  Sleep is categorized as “Active”, “Quiet” and “Indeterminate”. Active sleep is the equivalent to REM sleep and quiet sleep is equivalent to non-REM sleep.  A majority of the time, newborns are in active sleep which allows for frequent arousals or awakenings; this is necessary for regular periods of feeding.

4 months – 1 year: Infants

Standard sleep stage distinction is now apparent.  Sleep becomes more consolidated and sleeping routines can be developed, sleep is typically 10-13 hours per 24 hour period with 2-3 daytime naps occurring.

1 year – 3 years: Toddlers

With sleeping patterns fully developed, children spend approximately 25% in Stage 3 deep sleep with almost an equal amount of time in REM.

Average sleep time is 9.5-10.5 hours per 24 hour period. Typically naps will reduce to 1 per day most likely occurring early in the afternoon to allow for proper nighttime sleep.

3 – 6 years: Pre-School

Sleep time is similar to that of toddlers, approximately 9-10 hours per 24 hour period.  The afternoon nap usually subsides around 3-4 years for a majority of children. Stage 3 sleep still remains high in relation to total sleep time.

 6 years – 12 years: School Age

Sleep time remains unchanged; 9-10 hours per 24 hour period and Stage 3 remains approximately 20-25% of total sleep time.  Restorative sleep is important for growth and development.

 12 years and beyond: Adolescent

Sleep time for adolescents is approximately 9-9.5 hours per 24 hour period.  There are physiological changes in circadian rhythm that occur causing sleep onset to be later. This internal shift is the cause for many adolescents to have later lights out and the desire to want to “sleep in” in the morning.


As a person ages, the circadian rhythm shifts back and sleep again appears to regulate to approximately 6.5-8 hours of sleep per 24 hour period as adult.

How much sleep do you need?

Your need for sleep and your sleep patterns change as you age, but this varies significantly across individuals of the same age.  There is no magic “number of sleep hours” that works for everybody of the same age.

Babies initially sleep as much as 16 to 18 hours per day, which may boost growth and development (especially of the brain).  School-age children and teens on average need about 9.5 hours of sleep per night.  Most adults need 7-9 hours of sleep a night, but after age 60, nighttime sleep tends to be shorter, lighter, and interrupted by multiple awakenings.

In general, people are getting less sleep than they need due to longer work hours and the availability of round-the-clock entertainment and other activities. Many people feel they can “catch up” on missed sleep during the weekend but, depending on how sleep-deprived they are, sleeping longer on the weekends may not be adequate.

Take a look to our article “The importance of a good night’s sleep , where you can deeply understand the impact of sleep deprivation on your health.

You have to take into consideration that the quality of sleep  have a direct impact on your life, as well as the quantity. Actually the World Sleep Society states that sleep quality is a better indicator of overall health , mood, and life satisfaction than sleep quantity.

Periods of wakefulness cause interruption of your sleep cycles and, when frequent, denature the quality of your sleep, with a big impact on the quality of your daily life and, unfortunately, on your health.

Impact of unappropriated pillow on your sleep

Do you know that one of the major causes of nocturnal awakenings are the shifts of sleeping position and that often the causes are hidden inside your bed, particularly behind an unappropriated pillow?

A pillow that doesn’t suite your measures can feel you discomfort, causing a restless sleep with a lot of awakenings trying to find a better position. Moreover an unappropriated pillow can affect the way you lay on your bed, causing you bed sleeping habits with a direct impact on your spine and more in general on your health.

If you want to discover if your sleeping position is causing you health risks or if you want to understand how to improve it read our article.

Nightingold can help you designing the pillow for YOU.


The brand Icon of Nightingold_The Nightingale, a bird whose lirical song is utilized as a treatment to relaxFor any information don’t hesitate to contact us, click our Nightingale!

We are happy to put at your disposal our knowledge.

Having a good night’s sleep is, unfortunately, not so common. Do you know that people today get considerably less sleep than their ancestors, and that the quality of their sleep has decreased as well?

the importance of a good night’s sleep for your healthh

A good night’s sleep is incredibly important for your health, as much as eating healthy and exercising.

A recent research by Kristen Knutson , a professor of neurology and researcher,  showed that there was a significant change in the duration of people sleep from 1975 to 2006; an increase of short sleep periods of less than 5.5 hours.

Demographically it seems that people from 45 to 54 years of age were most likely to be short sleepers and that women were less likely to be short sleepers than men.

Actually it has been demonstrated a direct correlation between sleep deprivation and stress or other psychological diseases

Why it’s a a good night’s sleep so important?

The way you feel while you’re awake depends in part on what happens while you’re sleeping.

Do you know that during sleep your body is working to support healthy brain function and maintain your physical health? In children and teens, sleep even helps support growth and development.

More generally, sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

The damage of a poor night’s sleep

Sleep deficiency is a phenomena that can manifest itself in different ways.

If you are lucky, it causes to you immediate and visible effects: fatigue, muscle pain, and nervousness are the most common effects.

But sleep deprivation may be more treacherous.   It is directly correlated with the increase of some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.

Emotional Well-Being and Healthy Brain Function

Sleep helps your brain work properly. While you’re sleeping, your brain is preparing for the next day. It’s forming new pathways to help you learn and remember information.

Sleep deprivation have far-reaching effects on cognitive performance

If you’re sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior.

And there is more. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.

Children and teens who are sleep deficient may feel angry and impulsive, sad or depressed and may have problems getting along with others.

Physical Health

Sleep plays an important role in your physical health.

The health of your spine is put to the test every single day from the position you are assuming while you sleep. Do you know the impact your sleep position may have on your health?

But there is much more.

Sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease , kidney disease, high blood pressure,  diabetes, and stroke.

Sleep deficiency also increases the risk of obesity, particularly on teenagers. A good rest maintain, in fact, a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). The unbalance of these 2 hormones that occurs when you don’t get enough sleep is the cause of the feeling of hunger that brings you overeating.

Risk for diabetes can be increased from sleep deficiency, because it has an impact on the reaction of your body to insulin .

Sleep also supports healthy growth and development, as well as your immune system. It relies on sleep to stay healthy and to properly respond to common infections.

Daytime Performance and Safety

Productivity is another aspect of your life that is impacted by the quality of your sleep.  People who are sleep deficient are less productive at work and school, taking longer to finish tasks, having a slower reaction time, and making more mistakes.

Can you imagine that after losing just 1–2 hours for several night your ability to function suffers as much as you haven’t slept at all for a day or two?

Lack of sleep also may lead to microsleep. Microsleep refers to brief moments of sleep that occur when you’re normally awake.

You can’t control microsleep, and you might not be aware of it. For example, have you ever driven somewhere and then not remembered part of the trip? If so, you may have experienced microsleep.

Even if you’re not driving, microsleep can affect how you function. If you’re listening to a lecture, for example, you might miss some of the information or feel like you don’t understand the point.

The worst is that often people don’t realize they are suffering of this problem: even with limited or poor-quality sleep, they may still think that they can function well.

People aren’t aware of the risks of sleep deficiency and the importance of a good night’s sleep.

Signs and symptoms of sleep deficiency

The signs and symptoms of sleep deficiency may differ between children and adults. Children might be overly active and have problems paying attention. They also might misbehave, and their school performance can suffer.

Sleep-deficient children may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation.

You may not notice how sleep deficiency affects your daily routine. A common myth is that people can learn to get by on little sleep with no negative effects. However, research shows that getting enough quality sleep at the right times is vital for mental health, physical health, quality of life, and safety.

To find out whether you’re sleep deficient, try keeping a sleep diary for a couple of weeks. Write down how much you sleep each night, how alert and rested you feel in the morning, and how sleepy you feel during the day.

Compare the amount of time you sleep each day with the average amount of sleep recommended for your age group by American Academy of Sleep Medicine (AASM), as shown in the chart below:


the amount of sleep duration by age

Note that if you routinely lose sleep or choose to sleep less than needed, the sleep loss adds up. The total sleep lost is called your sleep debt.

Sleeping more on days off might be a sign that you aren’t getting enough sleep. Although extra sleep on days off might help you feel better, it can upset your body’s sleep–wake rhythm.

Sleeping position and sleeping environment are directly involved in the way you are sleeping and have a direct impact on the quality of your sleep.

Do you know that behind a restless sleep often stays an unappropriated pillow?  A pillow that doesn’t feet your necessities can cause you that sensation of discomfort that doesn’t allow you to easily find the proper position and to fall rapidly asleep.

If you want to have more information about how sleeping position impact on your health read our dedicated article. Nightingold can help you in creating the best pillow FOR YOU, for your desires, your necessities, the way you sleep or, even better, a pillow that allow you to change your bad sleeping habits.


The brand Icon of Nightingold_The Nightingale, a bird whose lirical song is utilized as a treatment to relaxFor any information don’t hesitate to contact us, click our Nightingale!

We are happy to put at your disposal our knowledge.

What’s the Best Sleeping Position? Do you sleep on your back, side, or belly? You may have a favorite sleeping position or you may change it up now and then, for instance.

Getting your sleeping posture right can make a big difference in the way you feel when you wake up and in the quality of your daily life. A good posture is that one allow your neck being in a “neutral” position. That means your nose should line up with the center of your body.

Are you sure you are choosing the best sleeping position for your body?

your sleeping position impact the quality of your life

Sleeping position and the impact on the health

Don’t underestimate the value of assuming a correct position inside the bed: we spend there 40% of our lives. It doesn’t exist another place where you stay for so many consecutive hours, and assuming a wrong position means seriously impacting the health of your body.

Your sleeping pose can have a major impact not only on your slumber but on your overall health. Poor sleep posture could potentially cause back and neck pain, fatigue, sleep apnea, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles, and even premature wrinkles.

And that’s not all. Some researches even suggest that the wrong sleeping position may cause toxins to filter out of your brain more slowly, affecting how your brain is able to clear waste, and improving the chances of developing some neurological diseases (Stony Brook University researches).

Which is the position you like the most? Keep reading to learn how the way you sleep could be impacting your health in several ways.

Sleeping Position: there are 6 different ones

Researches identified 6 most common positions people assume during the sleep, which can be categorized in 3 main categories:

The 6 Sleeping Positions categorized in 3 main classes

  1. SIDE position
  2. Prone position ( Sleeping on the STOMACH)
  3. Supine position (Sleeping on the BACK)

Generally people doesn’t  maintain the same position for whole sleep, but change it frequently. It’s quiet normal that the position assumed to fall asleep is not the same you have the morning upon awakening.

But often changing position can occur so frequently to become a real disturbance of your sleep, waking you up several times during the night and impacting the quality of your rest. And this is not so normal and shouldn’t be underestimate, because it cause a loss of the quality of your life. And often the causes are hidden inside your bed.

Let’s understand what can help you in improving the quality of your sleep, analyzing each single category..

The 3 Side Positions

Fetal, Log and Yearner positionsThe three side sleeping positions are the most popular by far: 69% of population choose one of these. As it turns out, sleeping on your side is actually pretty good for you, especially if you’re sleeping on your left side.

There’s a scientific reason why these are the most popular ones. According to the National Sleep Foundation, the  circulation in your body is improved when you lay on one side, with a direct impact in reducing snoring. It is also very useful when pregnant: using the left side, it prevents uterus from pressing against the liver, which is on your right side.

Moreover it seems possible that sleeping on your side could be good for your brain. Scientists recently learned that our brain clear out waste more quickly while we sleep. Whether or not the position you sleep in influences this waste removal is not officially demonstrated even if some studies suggest side-sleeping might clear brain waste more efficiently than other postures.

But pay attention: if this positions may be good for those who snore, there are some risks behind them, particularly if you have some forms of arthritis. Let’s have a deeper look.

Fetal Position

One of the 3 Positions when Sleeping on Your Side_Fetal PositionYou sleep in the Fetal Position when, laying on one side, your legs are bent and curled toward your torsos. It’s a specific option inside the category of Side Sleeper positions and it’s the most popular one, chosen by approximately 41% of adults.

Unfortunately, sleeping in the fetal position does have a few downsides:

  • The position can restrict breathing in your diaphragm because the body is curled up too tight
  • It might leave you sore in the morning, joint pain or stiffness, particularly if you suffer from arthritis
  • You can wake up with neck pain, when the head is not welled supported by the pillow and the spine is not well aligned

This is the reason why hardly anyone is able to maintain this position for the whole night, particularly when there is a misalignment of the neck with the spine, that is when the head is too high or too law if compared with the shoulders.

Log & Yearner position

2 Sleeping Positions when You sleep on Your Side: Log position and Yearner Position28% of adults choose to sleep on one side in a position where torso and legs are relatively straight.

Not only helpful to reduce snoring, it’s great for your digestion and might even reduce heartburn. This is the reason why Log and Yearner positions are really recommended for people who suffer from acid reflux. Contrary to fetal position, since your spine is elongated, it wards off back and neck pain.

Sleeping on your side, on the other hand, may not always be the best. Not only can it cause stiffness in your shoulders, it can also lead to jaw tightness on that side.

And that’s not all. Research suggests that sleeping on your side could contribute to wrinkles, because half of your face pushes against the pillow. This phenomena is much more evident when your pillow is not fitting your necessities, and you rub your face against it trying to find a more comfortable position.

Some TIPS for Side Sleepers

If you are a Side Sleeper, follow these simples tips to improve the quality of your rest:

  • Straight out your body as much as you can, avoiding tucking your chin into your chest and pulling your knees up high. The best is to have torso and legs relatively straight.
  • If you cannot avoid to assume fetal position, make sure your posture is relaxed when you curl up. Deeply breath 3 times after laying down on your mattress before assuming the final position.
  • Pay attention to your pillow, and utilize the one that best suites the shape of your neck.  When not correctly aligned to your spine, your neck is subject to high pressure and you will wake up with that nagging neck and shoulder pain that never let you go.

The misalignment of your neck when using a not proper pillow           The misalignment of your neck when using a not proper pillow       The perfect alignment of your neck when using a perfect pillow


Stomach position or Prone position

One of the most dangerous Sleeping Position_The Stomach Sleeping PositionIf you are usual to sleep on your stomach, it’s important you know this is the worst position for your health. You are one of the 7% of adults that like picking this pose. It may help ease snoring by shifting fleshy obstructions from your airway; but sleeping in this position may aggravate other medical conditions.

Do you wake up with neck pain? Are your arms tingling? Are you sore every single morning?

Stomach sleepers put pressure on their muscles and joints, a big stress every single night. Possibly leading to numbness, tingling, aches, and irritated nerves particularly your neck.

Moreover, since it’s really hard to keep your spine in a neutral position, it can lead to back pain too.

It’s best to try to choose another position. If you think it’s hard to change habits, read our TIPS. You will discover how to do it.

Some TIPS for Stomach Sleepers

Prone position is really dangerous for your spine. This is something you should keep in mind. This position stress the whole vertebral column and irritates nerves.

Often this kind of habit is associated to sleep disorders: difficulties in finding the proper position to fall asleep, frequent awakenings (more or less conscious) to change side or to move arm numb. Strange positioning of legs and knees in order “to release” from back pain.

Do you know that behind this position often stays a unappropriated pillow?

A pillow that doesn’t suite your measures can feel you discomfort when assuming side position or, even worst, the back one. And this is the reason why often people begin to sleep on their stomach, taking dangerous poses of their head, using only a portion of the uncomfortable pillow.

Therefore, before throwing the towel and accept this bad habit, try to understand if your pillow is the correct one 

If sleeping on your stomach is the unique possibility for you to rest, making it as better a you can.

  • Use a thin head pillow to reduce any added stress on your neck. What does it mean “thin”? It doesn’t exist a specific height that can suite to everybody. It must be defined based on anthropomorphic measurement of each specific body. The knowledge of Nightingold can help you in solving this issue.
  • Positioning a second pillow under your pelvis can be useful particularly if you have back pain issues. Raising the hips relax the tension that can be felt around lower back area. But this solution should be carefully evaluated.

Back Positions or Supine Position

2 Sleeping Position when you Sleep on Your BackBack position is considered the best one for the alignment of the spine and for heartburn, if slightly elevated with a pillow of your size. Unfortunately it’s not the most popular position; only 13% percent of people sleep on their backs.

By far the healthiest option for most people, sleeping on your back allows your head, neck, and spine to rest in a neutral position.

As the Cleveland Clinic explains, sleeping on your back uses gravity to keep your body in an even alignment over your spine, which can help reduce any unnecessary pressure on your back or joints. This means that there’s no extra pressure on those areas, so you’re less likely to experience pain and relieve hip and knee pain.

Sleeping facing the ceiling is also ideal for warding off acid reflux. Just be sure to use a pillow that elevates and supports your head enough. In fact your stomach  should be below your esophagus to prevent food or acid from coming up your digestive tract.

But back-sleeping has its disadvantages too.

If you suffer from snoring, sleeping on your back may aggravate these conditions as well. Moreover it is not the best position if you struggle with back pain: it can make existing back pain worse, which is why it’s important to make sure you’re properly supported.

Some TIPS for Back Sleepers

If you are not suffering of specific back pain, this is the best position for you.

The focus point, for you, should only be the pillow.

An unappropriated one can transform a good position in a very dangerous one. In fact:

  • The pillow can cause important misalignments between your neck and your spine. This generate points of stress that will shift into neck pain.
  • If you cannot experience a sensation of comfort and well-being, your sleep will be agitated and restless, and this will have a big impact on the quality of your sleep.

The Misalignment of Your Neck When Using an Uncorrect Pillow        The Misalignment of Your Neck When Using an Uncorrect Pillow          The Perfect alignment of Your Neck When Using a Perfect Pillow

Understanding if your pillow is the correct one can be not so easy, but play a key role for your health. Nightingold can help you with its knowledge and the deep process that have created to investigate your needs and design your perfect solution.

How to improve your current sleeping position

The bed, and especially the pillows, are important to prevent neck problems developing or reoccurring. More than half of reported neck problems are created by, or are worse during or after, being in bed.

Now you have more information about the impact on your health of how you sleep.

We have figure out how important is to keep a neutral position with your neck and your spine and how the pillow play a leading role in creating this alignment.

Get a pillow that allow the right height for you: too high and your neck will be bent too far forward; too low and your neck will be bent too far backward.

Probably now you can better understand why there cannot exist a unique standard pillow dimension that can feet for everybody. Each one of us has his own measures and shapes, as well as own taste, needs and habits. And you need the best for your health.

Positioning your neck at a proper height is key for the health of your body. Don’t compromise.

Choose the best pillow FOR YOU, your desires, your necessities, the way you sleep or, even better, a pillow allow you to change your bad sleeping habits.

Nightingold can help you in designing your best solution. Discover our innovative solution and the process we use to design your pillow.


The brand Icon of Nightingold_The Nightingale, a bird whose lirical song is utilized as a treatment to relaxFor any information don’t hesitate to contact us, click our Nightingale

We are happy to put at your disposal our knowledge.