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
　　影響你失眠質量的另一個因素就是你的睡姿。我們都有自己喜歡的睡姿，但是為了睡得好，我們應該嘗試"中線"睡姿，頭和脖子保持在一條直線上。這樣，你還需要的就是一張舒適的床，和幾個精心擺放的枕頭。如果你選擇側臥睡姿，在兩膝之間放個枕頭，這樣能讓你的髖關節放松。如果你喜歡平躺著睡覺，把枕頭放到膝蓋下，以便減輕背部下方的壓力。采用"中線"睡姿時，一定要確保有足夠多的枕頭來支撐你的頭部和脖子，以免讓頭和脖子前后傾斜。趴著睡是不可取的。這種睡姿，你的脖子是彎曲的，會讓你感到疼痛。