Good posture is training your body how to stand, sit, and lie in positions where the least strain is placed on the supporting muscles and ligaments during movement or when bearing weight.
Your sleeping pose can have a major impact on your sleep as well as your overall health
Poor sleeping posture can lead to back and neck pain, fatigue, sleep apnea, muscle cramping, impaired circulation, headaches, heartburns, tummy troubles and even premature wrinkles
There are three main sleeping positions with different variations; On:
- the side
- the back
- On the stomach
Sleeping on the side
This posture is highly recommended in order to rest more comfortably and decrease the likelihood of interrupted sleep.
While there are many variations of sleeping on your side, the most comfortable position involves; bending your knees slightly upward towards the chest area.
Your upper body and legs are relatively straight in this position which also helps decrease acid reflux. Since your spine is elongated it wards off back and neck pain
Consider placing a pillow between your legs to relieve pressure on your hips and lower back. Especially if you are suffering from back and hip pains
-Fetal positions
41% of adults choose this position
A loose fetal position is where you lie on your side and your upper body is hunched and knees are bent
This position is great for pregnant women especially when they lie on the left
This is because it improves circulation in their body and in the fetus. Also prevents the uterus from pressing against the liver
This posture is good for snorers
Note that sleeping in a fetal position that is curled up too tightly can restrict breathing in your diaphragm. Therefore can leave you feeling sore in the morning particularly if you have arthritis in the joints and back
Prevent these by straightening out your body as much as you can instead of tucking your chin into your chest and pulling your knees up high
Sleeping on your back
This pose may induce lower back pain and even episodes of apnea (cease breathing) which interfere with normal sleep and restfulness
However if you prefer to sleep on your back try placing a soft pillow or rolled up towel under your knees to activate the natural curve of the spine
Note that this position can make snoring more severe
Sleeping on your stomach
7% of adults pick this posture but it can lead to back and neck pain since it is hard to keep your spine in a neutral position
This then causes strain on the lower back and neck as it is forced to be on one side
In this pose a lot of pressure is put on the muscles and joints possibly leading to numbness, tingling sensation, aches and irritated nerves
If you cannot sleep in any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Use a pillow under your head if it does not place too much strain on your back. If it does cause strain, try sleeping without a pillow under your head
Lastly it is important to sleep with the right kind of supports. An orthopaedic pillow conforms to the contour of your neck and supports it adequately. Sleeping with a big pillow or no pillow at all causes a lot of strain on the neck muscles leading to stiffness and pain.
A firm mattress or orthopaedic mattress is also critical for a good night’s sleep. It contours to your body’s shape and helps the spine remain straight. A mattress that is too soft will make the spine curve causing back pain. On the other hand a mattress that is too hard will create a lot of pressure on the shoulders and hips.
Do have a restful sleep.
