How To Sleep to Correct Forward Head Posture

Forward head posture is a very common problem!

It’s an especially common problem among people who work desk jobs, who are constantly on their phone, or who spend a lot of time driving in a car.

Basically, most of the adult population have this postural issue in some degree.

Think about it – how much time during your day are you spending sitting in a chair at work, or looking down at a screen or at your phone sending a text, or even just sitting and driving in a car?

Having a forward head posture can lead to neck and shoulder issues, headaches and other unwanted pain. This pain could eventually become chronic pain.

The first step for you is to become aware that you might have this problem-inducing postural issue.

The second step for you is to work on fixing it!

There are several different ways to work on correcting your forward head posture, including exercises, stretches, and certain lifestyle changes.

But did you know that you can also work on correcting this bad posture while you sleep? That’s right! A few relatively easy tweaks can make a big difference.

Fixing your forward head posture can be a long a tough process, so why not make sure you are doing what you can while sleeping as well?

Now that we’ve covered the bases, let’s take a look at the several different ways you can sleep to correct forward head posture.

(Looking for some exercises to help improve forward head posture then check out this list from

What To Do Before You Sleep

Buy A Supportive Neck Pillow

Having a pillow with a firm, curved section at the bottom of the pillow allows your head to fall into the middle of the pillow, providing more support for your neck.

The human head is approximately 10 pounds, so it is important to buy a pillow that will be firm enough to support the weight of your head and neck.

Make Sure Your Pillow Is The Correct Height

When you sleep with a pillow that is too high, you are only further encouraging a forward head posture and forcing your neck into an unnatural upright position.

3) Remove Extra Pillows Grom Under Your Head

Along with making sure your pillow is the correct height, you should also avoid using more than two or more pillows, especially if they are too stiff or too high. You could cause even more neck strain if you are sleeping on too many pillows.

Even though having a lot of pillows can be comfortable and it may take some time getting used to the change, sleeping on just one pillow is the most ideal sleeping situation for your neck.

Buy A Supportive Mattress

Having appropriate support from your mattress is crucial to maintaining a neutral spine while sleeping through the night. Take your time while mattress shopping to find the one that will work best for you!

Buy Supportive Travel Pillows

Do not neglect proper sleep health while traveling. Try to use a horseshoe-shaped pillow while in a plane, train or car in order to prevent your head from dropping when you’re sleeping. Make sure not to buy a pillow that is too large behind your neck, because this will force your head forward.

Women in bed

Sleeping on the back is probably the best for your posture

What To Do While Sleeping

Keep Your Head Level En Your Pillow

Your neck should be in a straight line with your spine when you are lying down.

If you tend to sleep on your side, use a pillow that is higher under your neck than your head. This will help your spine stay straight while sleeping.

Try To Reinforce Ghe Healthiest Sleeping Position

Sleeping on your back, while sometimes unpopular is definitely the healthiest position to sleep in. It allows your head, neck and spine to rest in a neutral position (making sure you have a pillow at a neutral height!)

By doing so, you are ensuring that there is no extra pressure on your head, neck or spine. If you tend to sleep on your side, just make sure to keep your spine aligned in a straight and neutral position. It may also help to place a pillow between your legs, if you are a side sleeper.

Doing so will help prevent your upper leg from rotating your body.

Read more about sleeping positions here.

Sleeping On Your Back

Your pillow should be placed in the small of your neck and there should be no contact with the back of your shoulders and your pillow. If your pillow is too high, you will most likely experience a loss of normal cervical curvature in your neck.

Since we spend approximately one-third of our lives, it’s incredibly important to make sure we sleep in positions that encourage good posture and to use supportive pillows to rest our heads on.

We can take measures before we sleep to set ourselves up for healthy success while we sleep. Study these tips and you should begin to see a difference in your posture!


Fixing forward head posture can be a long and tough process.

You didn’t get your forward head posture overnight, and similarly, you won’t be able to fix it overnight.

Besides making tweaks to the way you sleep or getting a new pillow, there are some special shirts that might also be worth taking a look at.

You might also be interested in buying some massagers for your neck.

My name is Marcus, I am a lawyer (LL.M.) and the founder of this website. Besides sometimes doing lawyer stuff, I like to write about fitness and health and share what I have found “works” for people like YOU. If you want to know more about me and my vision for this website then you can click here.