Sleeping Position Tips for Better Sleep

Sleeping is not easy when you have body aches and pains. You feel the need to toss and turn but when you do, pain shoots and disturbs you. The pain can be annoyingly dull or excruciatingly sharp. Either way, it’s a bummer.

One good tip to get a satisfying sleep at night is to observe good sitting posture during the day – do not slouch, and make sure that you stand frequently to increase blood flow.

Good day habits should be complemented with healthy sleeping positions. You should learn how to have a healthy sleeping posture and support so that have quality zzz’s.

With specific aches however, the optimum position may vary.

Take note that there are certain sleeping positions that can put added strain on the already aching muscles, but there are other tricks to help you find relief as well. Find those positions that work for you and help you the most.

Sleeping On your Back

Back sleeping benefits spine and back health.

If you are comfortable sleeping on your back, lie in a neutral position instead of arched or curved, for this will increase pressure on your spine.

Slightly bent your knees upward and place a pillow under your knees, or you can use a McKenzie night roll under the curve of your back for lumbar support.

It is also suggested to use a small rolled up hand towel right under your neck to add support, or use a contoured pillow to alleviate neck strain.

Moving around a bit while you sleep is normal and a good thing. Minimal movements can lessen burden on your back rather than staying in one position the whole night.

Sleeping On Your Stomach

What’s good about stomach sleeping is that it reduces snoring and eases sleep apnea.

However, stomach sleeping is not really a good sleeping position for it causes awkward bends and twists in your spine’s natural curve, putting more tension on your back muscles. Moreover, your neck is ninety degrees rotated to the left or right, which can actually result in neck, back and shoulder pains.

Now, if you really favor sleeping on your tummy, you can put a pillow under your hips to keep your pelvis slightly elevated. Select a firmer mattress type for your pelvis to have better support.

For your neck, it is better to move from left to right from time to time and do not let it stay for a longer moment on either side. A thinner, low loft pillow (than thicker pillow) can be of help, to prevent your neck to bend upwards and reduce unnecessary pressure.

Sleeping on Your Side

Side sleeping is the most desired position because it promotes best spine alignment from the neck all the way down.

In a side-sleeping position, draw your legs up slightly toward your chest and have a pillow between your knees. The pillow will keep the spine-pelvis alignment throughout the night and maintains comfort to the knees.

It is better also to alternate sides often to prevent organ strain and arm numbness. A rolled-up towel under your waist can be an advantage against back pain.

As much as possible, keep your top leg from falling over your bottom leg to restrain more weight on the lower leg.


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