We’ve all been there: you get in bed, snuggle down under your covers, you feel comfortable until just before you fall asleep and then suddenly, bam—before you know what’s happened, you’ve tossed and turned and you’re waiting again to slip off into dreams.... When you wake up, it feels like you fell asleep in a bad yoga pose and you’ll never again gain full range of movement. You’re tired all day, achy, sore, grumpy.

What if you could get in bed, fall asleep, wake up refreshed, and feel great all day by changing one tiny aspect of your nighttime routine? 

Research shows that sleeping with a pillow between your legs can help you align your spine, get more restful sleep, even breathe better if you have sleep apnea. 

Who needs a pillow between their legs?

You do! Anyone can benefit from sleeping with a pillow between their legs.

Spine Problems

It helps align the spine, keeping the vertebrae from twisting during the night and reducing pressure between the legs and knees.

Sleep Apnea

If you have sleep challenges like sleep apnea, research shows that by keeping you sleeping your side, a pillow between the knees can reduce the amount of times you stop breathing during the night. While you should still consult your doctor for a proper treatment method, a pillow between the knees is often recommended.


Sleeping with a pillow between the legs is also beneficial for pregnant women who discover suddenly that their belly needs support too! A woman’s body is home to a growing baby, and it needs all the support it can get—from pillows and a restful night’s sleep. 

How does it help? 

Putting a pillow between your legs can align your spine. Sleeping with your spine aligned takes pressure off the delicate joints in your vertebra.

A pillow between your knees can also release tension in the lower back, preventing muscle pain upon waking and during the day. It releases strain on your hips.

And as stated above, it keeps you balanced laterally and reduces the amount of times you stop breathing if you have sleep apnea.

How should I position a pillow between my knees as I sleep?

Sleeping with a pillow between your legs is best done when sleeping on your side. Bend your knees and pull them up toward your chest. Make sure your head is pillowed too.

If the pillow under your head is too tall, you will lose all the benefits of sleeping with your spine aligned. You should be able to move from your left side to your right and bring your pillow with you.

Try to move your whole body at once and avoid twisting, which can injure your spine.

What pillow should I use?

There are a variety of pillows on the market to help you sleep with your spine aligned. They vary in price, but a contoured memory foam pillow is just the right shape to help you stay aligned.

You may even find specialist pillows that wrap around your whole body, supporting your knees and back. It’s also recommended to purchase a pillow with moisture-wicking fabric, in case you sweat in your sleep.

The important point is to get the pillow that fits right for you and keeps you aligned. Memory foam is best for this since it contours to your shape. Sleeping with the wrong pillow can cause a-s much damage as sleeping with no pillow.

Sleeping with a pillow between your legs can relieve pain, help you get a good night’s sleep, and support your spine where you need it.