Do you notice that despite getting a good night’s rest, you frequently wake up with aches and pains in previously unrecognised regions of your body? This is a sign that your sleeping position is improper.
Everyone is aware that getting eight hours a night will improve both your health and way of life. However, even if you get eight hours of sleep, your sleeping position could be hurting your body more than helping it if you don’t have the right sleeping position.
The way your body is positioned on your mattress and pillow while you sleep each night is known as your sleeping posture. The majority of the time, people with injuries, neck pain, sleep apnea, or chronic back and body pain can find a sleeping position that supports their body’s natural movement.
There is still some work to be done after you determine your body’s ideal sleeping position. How are things with your pillows and mattress? The next step on the road to finding the ideal sleeping position is the type of mattress and pillow you use.
Below, we go over how to maintain good sleeping posture, the best mattress for your particular sleeping position, and why all of this is so crucial.
What Makes Posture So Vital?
Every year, millions of Indians seek medical attention for back pain. Your back’s health can be influenced by a variety of factors, including genetics, stressful situations, long periods of desk work, stress, and physical activity. In addition to affecting your back, neck and shoulder pain can also be caused by back pain. One of the simplest ways to protect your back and spine and enhance the quality of your sleep is to correct your posture.
Better blood flow, spine alignment, and maintenance of healthy nerves and muscles are all made possible by good sleeping and sitting posture. Making good posture a habit will probably help you experience less neck and back pain.
Different Sleeping Positions
It seems simple enough to sleep. As you lay there, the circadian rhythm takes over in mysterious ways. Not exactly. It takes more to get good sleep, and if you have pain in your body, you know how difficult it can be to fall asleep and stay asleep.
Even if you have trouble maintaining a consistent sleep schedule or wake up at odd hours, chances are good that you always sleep in the same position. It takes time to adjust to a new sleeping position and develop good sleeping posture habits.
So, go slowly and give your body time to adjust. You’ll soon notice that each morning when you wake up, you feel better than ever. The benefits of sleeping with good posture and how to do it are broken down as follows:
Sleeping on your back
Enjoy taking long naps? The good news is that gravity naturally relaxes muscles and joints when you sleep on your back.
For active people without severe back pain, it’s a great sleeping position. Sleeping on your back relieves knee stress and promotes blood circulation. The natural curve of the spine is supported and proper spinal alignment is encouraged by placing a pillow under your knees if you sleep on your back and want to improve your posture.
But snorers should avoid lying flat on their backs while they sleep. Breathing may become difficult if you sleep on your back due to airway obstruction. This position is not the best choice for someone with sleep apnea.
Sleeping on your side
Sleepers who prefer the additional support of their shoulders are not alone; according to a study, 63% of people prefer to sleep on their side. There are many variations of the side sleeping position. Along with the foetal position, which involves the legs curled up, there are the left and right sides.
In many ways, sleeping on your side is advantageous. It is advised for promoting healthy digestion, decreasing snoring, and easing back pain. It’s crucial to keep the head neutral while side sleeping because it helps with posture.
Sleeping on your side with a pillow between your knees is the ideal position for people with back pain. It’s a great way to lessen lower back pain and keep your body on your side all night. However, shoulder pain sufferers should avoid sleeping on their sides. If this describes you, alternate sleeping on your left and right sides or choose to lie on your back.
Sleeping on your stomach
The least common sleeping position is on one’s stomach. Numerous challenges arise from stomach sleeping, such as strain on the neck and arms and compression of the spine. Most stomach sleepers enjoy the comforting sensation of the mattress pressing against their bellies. Despite this, it’s not the best sleeping position to lessen joint and muscle pain.
It can be challenging to switch from stomach to back sleeping. Shifting to one side and placing a pillow between the knees is the best way to make the transition to proper sleeping posture. In this manner, the back is not overly strained and the abdomen can still feel caressed.
Observe how your body naturally unwinds on the bed before you go to sleep tonight. Find new positions to align your body with a suitable sleeping position by moving around a little. Once you learn how to rest your body properly, you’ll experience better sleep and wake up feeling more energised than ever!
What is the healthiest sleeping position?
Setting a peaceful mood and making sure your bedroom is quiet and dark are essential before bed. Outside noise or light can disrupt your sleep cycle and leave you feeling drained the following day. To prevent back pain, you should also make sure your mattress is cosy and conforms to your body while you sleep.
The best sleeping position is thought to be on your back because it protects your spine, eases pressure points, and ensures that your head and body are properly aligned.
It is preferable to have a thin pillow that doesn’t significantly raise your head if you sleep on your back. But if you prefer to sleep on your side, you require a pillow that fits the space between your neck and shoulders and contours to your head, like a memory foam pillow. Your head will be at an uncomfortable angle if the pillow is too firm, which can cause neck pain.
Best Mattress For Correct Sleep Posture
Before discussing the ideal sleeping positions, let’s talk about your mattress. You must be certain that your bed is working for you rather than against you because you spend one-third of your life in bed.
Hybrid mattresses are two of your best choices for the best spinal support. It feels plush and has body-adaptive qualities that support your spine as you move. A hybrid mattress combines memory foam’s unique qualities with a base layer of coils for added stability and a softer bounce that some people find more comfortable.
If you’re considering an upgrade and are unsure of which mattress to choose, don’t be. Finding the ideal mattress online is incredibly simple when you can try it out at home.
The wrong pillow can cause shoulder or neck pain as well as significant strain on the head and neck. The best pillows for sleeping in various positions are cervical pillows or bamboo pillows because they support the neck and can be adjusted to various heights.