How To Find Out Which Is The Best Sleeping Position For Your Health
What’s the position of your body when you sleep at night? Do you sleep only on one side, are you crunched up like a fetus in a womb or do you sleep on your back, straight like a soldier?
Although it’s difficult to remember your sleeping posture, there are 2 ways to sleep: good and bad. Bad placement of your back, arms, head and legs might be the cause of your aches or your insomnia.
It is clinically accepted that a change in sleep position may benefit the systematic health of individuals,” was written in a 2007 study published in “The Internet Journal of Allied Health Sciences and Practice”.
Sleeping on your side or back is best!
Cynthia Vaughn, professional chiropractor, explains that the best sleeping position is either on the side or on the back. It’s not important whether you sleep on your right or left side, unless you’re pregnant. These two sleeping positions support your neck and spine and can help you prevent injuries.
An Australian telephone survey shows that most people love sleeping on the side and they’re less likely to report waking up and complaining about shoulder, neck or arm pain compared with people who slept in another position.
If you sleep on your back, Vaughn suggests you to put a pillow under your knees just so your legs get in a more direct line with your lower back spine. Also, try not to sprawl your arms over your head, but rather keep them down your side. Sleeping on your back intensifies the snoring. If you’re suffering from sleep apnea, avoid sleeping on your back.
If you sleep on your side, slightly bend the upside leg and put a pillow between your knees. This will prevent unnatural twisting and will keep your pelvis in a straight line. Vaughn advises you to avoid sleeping in the fetal position, especially when you are sleeping with another person in the same position, because it can irritate your skin, since your knees are constantly touching.
The worst position of all is sleeping on your stomach. When you’re sleeping with your face pressed into your pillow, you might crane your neck in order to catch a breath.
“It’s a natural tendency, too, for the person to then bend the knee and hip of the same side to which the head is turned, and bring that leg up. This causes an unnatural lateral, or outward, rotation of that leg that, overtime, leads to a chronic lateral hip rotation on that side,” explains Vaughn.
Bedding also affects your quality of sleep. “Memory foam” mattresses give you the best body support. Choose a mattress that breaks a bit so that can mold to the natural curve of your spine.
Also, don’t use pillows that are too hard because they won’t support the “C” curve of your neck. Too hard pillows can cause neck pain. To get rid of neck pain, you should choose a pillow for neck pain side sleeper that helps provide relief and offer you a great night’s sleep.
Put a pillow between your legs
Sleeping on one side of your body is known to be one of the most comfortable positions and one of the most common. To make this position more comfortable, try putting a pillow between your bent legs. Slide the pillow between your knees and keep the pillow in place as you lay down on your side. This can help to protect your lower back and take the strain off your neck as you sleep.
Rest your head on a single pillow
Though you may be tempted to stack several pillows under your neck, sleeping with a single pillow under your neck can ensure your neck is not strained when you sleep. Try sleeping with one semi-firm pillow under your head when you sleep on your side. Having a pillow that is too soft or fluffy can make your neck feel unsupported and sore in the morning.
Avoid hugging a pillow to your chest when you sleep
Doing this can end up making your lower back curl forward and lead to spinal issues in the future. Try sleeping with a pillow between your knees instead for better back and spinal support.
Slide a pillow under your knees
If you tend to sleep on your back, slide a pillow under your knees to alleviate any lower back tension or pain. It will put less pressure on your lower back. Use a thin pillow and slide it under your knees once you lay down on your back for extra comfort.
Place a rolled up towel under your lower back
Sometimes, sleeping on your back can lead to lower back pain or soreness in the morning. To support your lower back while you sleep, place a rolled up towel under your lower back before you go to sleep. The rolled up towel should slide right under the slight dip in your lower back when you lay down on your back in bed.
Avoid this position if you snore
Sleeping on your back can cause you to snore or make your snoring worse, as it can make it difficult for you to breathe properly while you sleep. If you tend to snore, you may want to try sleeping on your side instead. Sleeping on your side can help to reduce your snoring or make it less severe.
Place a pillow under your pelvis and lower abdomen
Sleeping on your stomach can put strain on your joints as well as your lower back. But some people find sleeping on their stomachs the most comfortable position for them. If this is the case, try placing a pillow under your pelvis and lower abdomen. This can help to reduce the strain on your lower back and make this position even more comfy.
Have one pillow under your head
To make sleeping on your stomach more comfortable, try sleeping with only one pillow under your head. Doing this can prevent straining on your neck and make this position more relaxing for you while you sleep.
Bend one leg toward your chest when you sleep
This option is a good way to keep your spine straight when you are sleeping on your stomach. Bend your elbow and knee, moving your leg towards your chest. Then, place a pillow underneath your armpit and your hip. This can help protect your spine when you sleep on your stomach.
Avoid this position if you have poor posture
Sleeping on your stomach can put stress on your back, neck, joints, and muscles. If you have poor posture when you are sitting or standing, sleeping on your stomach may make your posture worse. Try adjusting your sleep position so you are sleeping on your side or your back to help improve your posture.