The best thing I did was getting 2 v pillows, one for bed and one for the sofa! It meant once I got my pillows in bed sorted I didn’t have to move them to go downstairs and it was so handy to have on the sofa when I was napping! You can’t reach back to move your pillows as easy in bed so it takes ages to get even slightly comfy to sleep haha good luck!! It’s not as painful as you think!