How Should We Sleep?
Did you know you spend approximately one third of your lifetime sleeping or attempting to sleep? That’s a lot of time to be in the same place and potentially same position, which is why this week I want to discuss sleeping positions to help you take care of your spine and body whilst in bed.
If you’ve ever woken up with a stiff neck or aches and pains you will know how frustrating it is. And although we can’t say for certain it was caused by a particular sleeping position, based on the amount of time spent in bed there is the potential it may have contributed to it. Understandably once you are asleep, you can move into all sorts of weird and wonderful positions which you aren’t aware of. But just trying to start off in the right position and correct yourself when you do wake in the night, can go a long way to improving your spine.
So what is the best sleeping position?
The way I like to think of this one is to consider how our distant ancestors would have slept. Imagine lying down on the hard, bare ground. It would be impossible to sleep on your front and way too painful on your shoulder and hip to sleep on your side. Naturally you would end up on your back. And there is my advice for sleeping position, above all, try to sleep on your back.
But easier said than done, so here is a little more…
Here are the 3 most common sleeping positions and things to keep in mind:
1. On your back
Laying on your back allows your body and spine to remain in a neutral position. If you are able to sleep on your back, this is likely the position that will create the least tension through your body which may help to minimise those aches and pains upon waking. With this position I’d recommend using a thinner pillow whilst on your back, so your head is not being forced forwards.
If you find lying on your back puts too much tension on your lower back, try placing a pillow behind the back of your knees for support.
2. On your side
This is a very popular sleeping position but there are a couple of things to keep in mind. If you stretch your leg out in front of you whilst on your side, you are going to put tension through your lower back and pelvis. Therefore, keeping your legs directly on top of each other will keep this to a minimum. Having a pillow that supports your head is key too. I would recommend getting a pillow that fills the depth of your shoulder. You can check this with a mirror, and just make sure that when you put your head on the pillow, your head remains supported in line with the rest of your body. This will help to support your shoulder joint and reduce the tension through your neck.
If you are struggling with lower back or pelvis pain, putting a pillow between your legs when on your side can offer further support and help to make it more comfortable.
3. On your front
Unfortunately sleeping on your front has the potential to put your body in an awkward position because it forces your head to one side. The rest of your body will likely be twisted and under tension too. So quite simply, I would not recommend this position.
If you must sleep on your front, try using a thinner pillow, but where you can, stick to sleeping on your back or side. I promise your body will be thankful for it!
A question I am also asked often is “which mattress or pillow should I go for?” We are all so unique, and what works for one person may not be right for another, which is why I’d recommend trying various brands out before you buy. Many companies offer a significant return policy for mattresses which is helpful in finding the right one for you.
So, when you tuck yourself in bed later, take a moment to check in with yourself and observe if you are feeling tension through your body. Does your sleeping position need to change? Are your pillows supporting you and is your mattress comfortable? Fine tuning these areas can contribute towards the quality rest you deserve and support the health of your spine and chiropractic journey with us.
If I can be of any further help please get in touch.
With love,
Tom