How to wake up without a cricked neck

I get asked all the time: "What's the best sleeping position?"

Lying down.

No, seriously..  It's not so much the position you lie in as how you put your head and your pillow.

But firstly, try not to sleep on your front.  Wanna see why?  Turn your head to one side as far as you can, then tip it backwards.  Now stay in that position for several hours and see if your neck hurts.

(Disclaimer: don't actually do that)

Let's have a bit of spinal anatomy - don't worry it'll only take a second!

Normal spine shape from the back and from the left

Your spine has a certain shape: straight from the back, and curved from the side.  Basically you want to keep it in this position as much as you can.  Otherwise it puts stress on your spine, even when you're lying down, and interferes with the flow of cerebrospinal fluid, which flows around your brain and spinal cord (important stuff).

KEY POINT: The pillow should support your neck, not prop up your head at an awkward angle

If you're lying on your side:

• Turn the pillow 45°, so it's lower in front of you than behind you
• Stuff it under your neck, so it's touching your shoulders 
• Only use one pillow, unless you have particularly broad shoulders

If you're on your back:

• Stuff or roll the pillow under your neck, so it's touching your shoulders
• Still just one pillow
• In other words, avoid having your head flexed forward

Simple stuff really, but most good advice is just logic you may not have thought of before.

Obviously we all move about and change position quite a few times when we're asleep; but you do what you can. Just get into the habit of remembering those points, and sleeping will no longer be a pain in the neck!