We all would like to know how to sleep well so that we get up feeling fresh in the morning. A number of factors are involved in how to sleep well. One of the factors is our sleeping posture. In this post we will reveal which is good sleeping posture and why.
Which is good sleeping posture?
If you usually sleep on your stomach – try to change it and avoid sleeping on the stomach. Sleeping on your stomach is not healthy for your back and spine. 1/3 of all back and neck problems are caused by sleeping on stomach. If you cannot help yourself, then keep those things in mind:
- Use a low pillow.
- Eat dinner several hours before going to bed.
If you sleep on your side. If you sleep on your side, keep the following things in mind to ensure good sleeping posture:
- Do not pull your knees up to the chest as this pulls your spinal posture out of position.
- Keep your knees slightly bent to ensure proper spine alignment.
- Placing a pillow between the knees and the elbows is an effective way to find a neutral body position.
- Do not use a pillow that is too low or too high. Your head should be aligned with your body, between shoulders.
If you sleep on your back. Sleeping on your back is a good sleeping posture for most of the people. It is an excellent way to ensure a neutral posture. But there are some things to keep in mind to ensure good sleeping posture:
- Use only one pillow to avoid the forward head posture.
- Use something soft underneath your knees to reduce strain to your low back.
- Do not place your elbows higher than your shoulders – this position will tense your neck and shoulder muscles.
Good sleeping posture and sleep quality depends also on your mattress and pillow. Here are some tips in terms of choosing proper mattress and pillow:
- Choose a firm mattress that keeps you in correct sleeping position.
- The mattress should be not too hard and not too soft.
Keep in mind, that changing from a soft mattress to a firm mattress might cause some extra pain at the start, but your body must adjust to the new sleeping posture.
- The role of the pillow is to keep your head and neck well supported and in a neutral position. A general recommendation for side sleepers is to have one medium height pillow.
- A smaller person may need a lower pillow, similarly a larger person may need a higher pillow.
- People who sleep on their back should have one low pillow that keeps the head in line with your body.
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