It’s essential to maintain a good posture while sleeping in order to minimize the risk of back, neck, and shoulder pain. Poor sleep posture can lead to chronic pain that can affect your emotional well-being as well as disrupt your sleep. In addition to increased tension and poor circulation, you might also experience emotional tension related to chronic pain.
Hence, it is essential to see whether or not your sleeping position is negatively affecting your posture. Understanding the problems in your sleeping position will help you find relevant solutions which can further reduce the stress on your shoulder and neck.
In this blog post, we will discuss seven tips that will help understand how to sleep better while maintaining proper posture so that you don’t wake up with a strain on your muscles.
Choose the right mattress:
Your mattress is the first step to making sleeping better. Choose a firm, quality mattress that will provide adequate support for your body so that you don’t sink into it too much and cause yourself pain. You can find the sealy mattress reviews to understand fully which is the right mattress for your requirements. Having the right mattress will help you wake up feeling free of pain and create a good impact on your posture.
Choose the right pillow:
Your sleeping posture directly relates to how you use your head, neck, and back during sleep. The wrong kind of pillow can cause more tension in these areas, leading to pain that you will feel throughout the day. This includes finding the right pillow based on how tall or short you are and your preferred type of filling material (feathers, down, foam). Make sure that you choose a high-quality, ergonomic pillow so that it provides adequate support to your neck.
Try to sleep aligned:
Sleeping on your back with a medium pillow under the knees can help reduce lower back pain and improve your posture while sleeping. Sleeping on either side is also suitable for you, but make sure that there is enough room to avoid rolling into an awkward position during sleep. This will only worsen any existing body pains or discomfort.
Stick to natural materials:
Try not using anything unnatural in bed like synthetic pillows or mattresses if possible. This includes changing out of clothing made from artificial fabrics before going to sleep because these types of clothing can cause increased tension and tightness, which translates onto the mattress when we lie down.
Keep it cool:
Make sure that your bedroom temperature stays at around 18-degree Celsius to 22-degree Celsius so that you don’t overheat during the night. If possible, use a fan to keep your skin from overheating while sleeping and avoid using cotton sheets as they may cause sweating which can be uncomfortable.
If lying on either side does not provide relief, then change positions periodically throughout the evening or when waking up to alleviate this discomfort. This includes switching between back and stomach or adding pillows under your arms for arm support if necessary.
Put something underneath your head:
It is essential to put padding beneath your cervical spine-the area of the neck between the skull and first vertebral body-to ensure optimal alignment for better spinal health while sleeping on any surface, including soft mattresses, hard beds, long pillows, or anything else that’s available.
There are three different sleeping positions:
- The fetal position.
- The log or soldier position.
- A variation of these two where one leg is bent.
It’s important to consider how your body will feel in each type to choose the right technique for yourself. The advantages and disadvantages of each are listed below.
Fetal Position (facing down):
This position allows your head, neck, and spine to relax as it rests on the surface beneath you. However, there may be difficulty breathing due to increased pressure on your chest from gravity pushing against your lungs; this could lead to snoring or sleep apnea issues, depending on how severe they are. This also puts more stress on muscles in the arms, hands, and legs.
The Log Position (lying on one side):
This position is more comfortable for those who have a back or shoulder injury but causes neck strain because the weight of your head will be supported by only one arm. It also puts pressure on one hip joint from lying in this way too long and can cause numbness in your feet if you’re not careful to turn them periodically. A variation of this where both arms are used as support could allow some relief from these issues while still feeling secure enough for sleeping, which may lead to better sleep quality overall.
A Variation Of The Log Or Soldier Position:
In order to avoid many of the problems that occur with the log position, using two pillows instead would provide extra support to your neck and both arms. The pillows are placed behind you, one under your head to support it, while the other pillow is used as a barrier between your arm and hip for added comfort.
Understand that your sleeping posture may be contributing to your overall stress and pain levels. Awareness of this can help you make better decisions for how you sleep, which will lead to greater feelings of freedom from these pains and also improve your body posture.