Sleep Posture Routine

How to do it

1. 1

   Practice lying on your back before sleep.

2. 2

   Adjust pillow height so your neck stays neutral.

3. 3

   If you must side-sleep, alternate sides.

4. 4

   Log which side you slept on to spot patterns.

Why it works

Side-sleeping presses one side of your face for 6–8 hours nightly. The same side every night makes that pressure a cumulative asymmetry factor. Back-sleeping or alternating sides removes or evens out the load.

Common mistakes

• Trying to change overnight — sleep posture shifts gradually over weeks.
• Using a too-high pillow — a bent neck creates its own asymmetry problem.
• Judging by feel without logging — note which side you woke on to see the real pattern.

Signs you're doing it right

Fewer pillow marks and less one-sided puffiness in the morning — plus a fresher neck — mean your posture is improving.

Cautions

• · Don't force changes if you have a sleep disorder.