The best sleeping position is the one that keeps your head, neck, and hips in the most neutral alignment for the longest stretch of the night.
For most people, that means side sleeping with enough pillow height to fill the gap between the shoulder and the mattress, or back sleeping with a pillow that supports the natural curve of the neck without pushing the head too far forward.
How to tell if your setup is the real issue
If you wake up stiff, rotate positions constantly, or find yourself scrunching the pillow to get comfortable, your loft and support are probably off.
- Side sleepers usually need more height and structure.
- Back sleepers usually need medium loft with gentle neck support.
- Stomach sleepers usually need the lowest loft possible — or no pillow at all under the head.