Step 2: Sleeping position Another thing that affects the quality of your sleep is the position you sleep in. We all have our preferences, but for a perfect night's sleep you should try to keep your body in a 'midline' position, where both your head and neck are kept roughly straight. All you need is a properly supportive and comfortable bed and some strategically placed pillows. If you sleep on your side, place a pillow between your knees, this will help support your hips. If you sleep on your back: Place pillows under your knees to take the load off the lower back. Make sure there are enough pillows to support the neck and head in the midline position, thereby preventing the head and neck tilting forward or back. Sleeping on your front isn't recommended. Head and neck are twisted in this position, which is bound to give you aches and pains.

　　2. 睡姿
　　影响你失眠质量的另一个因素就是你的睡姿。我们都有自己喜欢的睡姿，但是为了睡得好，我们应该尝试"中线"睡姿，头和脖子保持在一条直线上。这样，你还需要的就是一张舒适的床，和几个精心摆放的枕头。如果你选择侧卧睡姿，在两膝之间放个枕头，这样能让你的髋关节放松。如果你喜欢平躺着睡觉，把枕头放到膝盖下，以便减轻背部下方的压力。采用"中线"睡姿时，一定要确保有足够多的枕头来支撑你的头部和脖子，以免让头和脖子前后倾斜。趴着睡是不可取的。这种睡姿，你的脖子是弯曲的，会让你感到疼痛。