Our sleep environment often becomes the object of our aches and pains; the bed is too firm or the pillow is too soft. But it is possible that your sleep posture is to blame. Misalignment during sleep can put stress and strain on the spine, neck, shoulder, hips and jaw which in turn affects how you feel the next day. It can also sabotage your ability to relax well enough to fall asleep.
Try to sleep in a position that helps you maintain the curve in your lower back. We recommend lying on your back with a pillow under your knees or on your side with your knees slightly bent.
If you are suffering back pain, you could try lying over a lumbar roll or peanut cushion at night to make you more comfortable. A rolled sheet or towel tied around your waist may also be helpful.
You may wish to avoid sleeping on your stomach, especially on a saggy mattress. This can cause back strain and can be uncomfortable for your neck.
Sleep difficulty can be caused by a number of things, ranging from eating or drinking the wrong things before bed to our sleep position.
1. On Back Postion
Sleeping on your back with your arms at your side is generally considered to be the best sleeping position for spine health and it’s good for your neck, too, as long as you don’t use too many pillows. That said, back sleepers tend to snore more than those in any other position and sleep apnea is strongly associated with sleeping on the back.
This position is good for your back, too. It prevents facial wrinkles and skin breakouts.Lying on your back means the head is elevated, and the stomach is able to sit below the esophagus, making it less likely for digested substances to come back up. It’s important to note sleeping in this position can result in snoring. In addition, placing your arms up adds pressure on the nerves of the shoulders, which leads to pain.
3. Face Down
Sleeping on your stomach can improve digestion but unless you’ve developed a way to breathe through your pillow, it most likely leads to you tilting your face in one direction or the other. This can put a lot of strain on the neck. Sleeping face down can also cause back pain, as the curve of the spine is not supported.
4.On The Right Side Or On The Left Side
The side in which you sleep on can also play a role in your health. Sleeping on the ride side can worsen heartburn. However, sleeping on the left side can put a strain on internal organs like the liver, lungs, and stomach, but also while reducing acid reflux. Pregnant women are advised to sleep on their left side for optimal blood flow.
5.On Your Stomach(worst)
Sleeping on your stomach is never advised because it doesn’t support the natural curve of your spine, leading to overarching. This places pressure on joints and muscles that can lead to pain, numbness, and tingling. It forces your neck to be in a rotated, closed pack, tight position, which also compromises your breathing and circulation.
Stomach-sleeping could be beneficial for those who snore as it helps keep the upper airways more open. However, this having the head to one side for a long period of time could soon lead to aching. This position should also be avoided for those who suffer from neck or back pain.
6. Fetal Position(worst)
Sleeping all curled up into a ball with your knees drawn up and your chin tilted down might be comfortable but it’s probably one of the worst sleeping positions to consider as it can do a number on your back and neck.
The extreme curl of the fetal position can also restrict deep breathing. That considered, sleeping like a fetus can have you sleeping like a baby if you typically have problems with snoring or if you’re pregnant.
Choosing a proper sleeping position is important but regardless of which sleeping position you prefer, it’s highly likely that you can get a better night’s rest with less pain in the morning by supplementing your body with a pillow.
Back sleepers can put a small pillow under the arch of their spine, side sleepers can place a pillow between their knees, and stomach sleepers can place a pillow under their hips to support the joints and allow for full, pain-free relaxation.