The towel trick side sleepers swear by

It's one of the oldest tricks for side sleepers who wake up stiff: a rolled-up bath towel hidden inside the pillowcase. It takes about 10 seconds and costs nothing. Here's how to do it tonight.

How to do it

1. Fold a regular bath towel lengthwise into thirds.
2. Roll it up tightly from one short end, so you get a firm roll about as thick as your wrist.
3. Slide it into the bottom edge of your pillowcase, along the side your neck will rest on.
4. Lie on your side with the roll under your neck and your head on the pillow behind it.

Why it works

When you lie on your side, there's a gap between your head and your shoulder. Most pillows are flat where your neck needs them most, so your head tips down all night. The towel roll fills that gap and keeps your head more level with your spine.

Why most people give it up

• It unrolls. By 3am the roll is loose and doing nothing.
• It slides. Every time you turn over, it moves out from under your neck.
• It does nothing for your arm. You still end up with an arm jammed under the pillow.

That's why a lot of people who like the towel trick end up switching to a pillow with the shape built in.

The built-in version

Butterfly-shaped pillows do the towel's job without the towel. A raised edge supports your neck, a dip in the middle cradles your head, and the side "wings" leave space for your hands and arms. Because it's high-density memory foam, it doesn't unroll, slide or flatten overnight.

Try the towel tonight. If you like how it feels but you're tired of re-rolling it, this is the upgrade.

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