Posted by Bridget Reed

Sleeping With a Pillow Between Your Knees

Have you ever struggled to find a comfortable sleeping position, tossing and turning through the night? Maybe it’s time to try something different — like sleeping with a pillow between your knees. 

This simple change can make a surprising difference in your sleep quality, helping align your spine, reduce pain, and even enhance circulation. We’re all about changing up your bedding and routine to improve your sleep hygiene and energy when you wake up the next morning, but changing your sleep position really can work wonders. 

Let’s dig into the benefits of this position and whether or not it’s right for you.

What Are the Benefits of Sleeping With a Pillow Between Your Knees?

1. Improved Spinal Alignment

Placing a pillow between your knees helps keep your hips, pelvis, and spine in better alignment. This is crucial because misalignment during sleep can contribute to pain and discomfort, which disturbs your sleep. 

An aligned spine reduces the strain on your back and allows your muscles to relax more completely, promoting a deeper sleep. The Miracle Made® Sheets support this alignment with their soft yet supportive material.

2. Reduced Stress on Hips and Lower Back

For those who sleep on their sides, the leg hanging can pull on the spine and create additional stress on the lower back and hip areas. A pillow between the knees raises the upper leg, which prevents it from pulling on the spine and maintains an even posture, easing the pressure and pain in these sensitive areas.

3. Enhanced Circulation

Better alignment not only supports better posture but also facilitates smoother circulation. This can be particularly beneficial for those with circulatory issues, as improved blood flow throughout the night can prevent numbness and tingling sensations in the legs.

4. Better Sleep Quality

Imagine how refreshing waking up from a night of uninterrupted, deep sleep feels. Stabilizing your position with a pillow minimizes the chances of disruptive tossing and turning. This stability helps you achieve a deeper level of REM sleep, which is crucial for cognitive functions and physical health. 

Who Should Sleep With a Pillow Between Their Knees?

Sleeping with a pillow between your knees can be a practical solution for a range of aches, pains, and minor discomforts. But anything that makes you toss and turn at night, even if it’s only sometimes, even if it’s only a little bit, can have a negative impact on your sleep quality. And poor sleep has a huge effect on how you feel throughout the day!

If you’re dealing with chronic back pain, this setup provides a straightforward, medication-free way to alleviate discomfort. Aligning the spine and minimizing lower back stress reduces the daily strain that can accumulate, allowing for a rejuvenating night’s rest. The relief from this slight adjustment can be huge, offering a newfound sense of well-being each morning.

Pregnant women particularly benefit from this sleeping method. As the belly grows, the extra weight can put considerable strain on the back. 

A pillow between the knees helps support the belly, evenly distributing weight and reducing spinal pressure. This support not only eases back pain but also enhances sleep quality, making rest more attainable during a time when it's often hard to come by.

For side sleepers, a pillow between the knees is actually essential. Sleeping on your side without support can lead to spinal misalignment as the top leg tends to pull the spine, causing discomfort.

If you’re young, this might not cause you discomfort now — but it’ll wear on your body in the long term. By placing a pillow between the knees, the legs remain aligned with the hips, fostering proper posture throughout the night. 

If you deal with circulatory issues, you will likely also find that the improved alignment and reduced pressure from using a knee pillow facilitate better blood flow. This is vital for preventing conditions, such as varicose veins and nighttime numbness or tingling in the legs. 

The gentle separation of the knees provided by the pillow also helps prevent the development of pressure sores and promotes more effective muscle relaxation, contributing to overall cardiovascular health.

How Do You Choose the Right Pillow for Knee Support?

The right pillow can make all the difference. For knee support, consider a pillow firm enough to hold your legs in place without collapsing under their weight. A medium-firm pillow typically offers the perfect balance of support and comfort. 

If you tend to sleep in shorts or have bare legs and are worried about how dirty your pillowcase might get, that’s an easy problem to solve. Transform your nightly routine with our ultra-luxurious Miracle Made® Pillowcases, designed to elevate your sleep experience to a whole new level. 

These pillowcases are infused with silver, utilizing the natural process of ionization to inhibit up to 99.7% of bacterial growth, ensuring that you enjoy cleaner, fresher bedding night after night. Not only do they help maintain the perfect sleeping temperature, but they also reduce night sweats, making them ideal for those who tend to overheat. 

The antibacterial properties of these pillowcases contribute to clearer skin by minimizing the presence of acne-causing bacteria. With Miracle Made® Pillowcases, you'll require less frequent washing — up to three times less than standard pillowcases — saving you time and effort. 

What Are Other Small Changes You Can Make To Improve Your Sleep Quality?

We might sound like a broken record, but let’s be real: we all spend almost a third of our lives sleeping, and sleep has a profound impact on almost every aspect of our well-being. 

So, it’s worth your time to think about how to optimize your sleep hygiene and overall experience. To help you get there, let’s talk about some other minor shifts you can make in addition to perfecting your sleep position to get the best possible sleep.

Proper Mattress Selection

A good mattress is just as important as the right pillow. Ensure your mattress supports your body adequately and complements the benefits of sleeping with a pillow between your knees.

Sleep Hygiene Practices

Adopt a bedtime routine that prepares you for a good night's sleep. Dim the lights, put down your device, reduce noise, and avoid stimulating activities right before bed. 

Going to bed and waking up at consistent times can significantly improve the quality of your sleep. Over time, this consistency will help your body's internal clock, making it easier to fall asleep and wake up naturally.

Make Bedtime Your Favorite Time

Like anything else in your life, it’s easier to build habits you enjoy. Make your bed your favorite place to be with our ultra-luxurious Miracle Made® Sheet Set, expertly designed to enhance your nightly comfort. Our sheets help you maintain the perfect sleeping temperature throughout the night and reduce night sweats. 

The Bottom Line

If poor sleep is impacting your quality of life, consider adding a pillow between your knees tonight. This simple adjustment could be the key to a more comfortable, restful night’s sleep, supporting your body and overall health and well-being. 

Why not give it a try and see how much better you could feel in the morning? The only thing you have to lose is aches, pains, and daytime grogginess — so it seems like a safe bet to us.


Antibacterial Silver | National Library of Medicine

We Spend About One-Third of Our Life Either Sleeping or Attempting To Do So | National Library of Medicine

Color of the Light | Centers for Disease Control and Prevention

Good Sleeping Posture Helps Your Back | University of Rochester Medical Center

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