Did you know that 45% of Americans Suffer from a Lack of Sleep?! Yikes!
Here are some recommendations that will not only help your posture but your sleep as well.
Sleeping Positions that help and hurt your posture:
Sleeping on your side or your back are the preferred sleeping positions for good posture. When sleeping on your stomach, your spine is unable to reach a neutral position, resulting in strain on the back, neck, joints, and muscles. If you are unable to get comfortable on your side or back, you can improve your posture by placing a pillow or cushion under your pelvis and lower abdomen.
Your pillow and how it’s used can make a big difference when it comes to sleeping positions for good posture. Make sure to use a pillow that is not too soft or thick. Just like your mattress, you need a pillow that provides enough support so that your neck remains in a neutral position while you sleep. Be sure to keep the pillow underneath your head and neck, rather than under your shoulders. Try to avoid turning your head, instead opting for a back or side position that keeps your head facing straight.
Tips:
- Side sleepers – A pillow should be placed between the knees to keep the hips adequately spaced.
- Back sleepers – Keeping a pillow under the knees can prevent the back from arching and reduce the stress placed on the lumbar spine.
- Stomach sleepers – Those who assume this position should sleep with no pillow at their neck but should place one under the hips to remove stress from the lower back.
Picking the Correct Mattress and Pillow:
Chiropractors agree that proper mattress and pillow support can facilitate a healthier sleep position and ultimately a more restful night’s sleep. “Memory foam mattresses contour to the body, reduce pressure points, and support these three natural curves most effectively”. Memory foam forms to the body in response to heat and pressure, evenly distributing body weight. “It keeps the spine in the right alignment and because of the technology they use and the memory foam, it gives you support where support is needed”.
A proper mattress is especially important for someone who is overweight. This is because a mattress that is too soft is going to have a significant “hammock” effect (dipping in the middle) as weight placed on it increases. By contrast, if the mattress is too firm, it can create significant pressure and be very uncomfortable.
In terms of pillow support, “The pillow, no matter what the sleeping position, should cushion and support the head. The pillow should also conform to the shape of the neck”. In the end, we must all find a sleeping position that is comfortable and healthy for our specific physical concerns. Sleep is the body’s natural recovery and healing process from the stressors it’s subjected to during the day. We can protect our health by making sure that we are fully rested so that our immune system has the resources it needs to work well. “It really comes down to finding a comfortable way to sleep…and it’s all about reducing pressure and preventing or eliminating pain and stiffness”.