How To Sleep with Good Posture

Getting a good night's sleep is essential for good health. We spend almost a third of our lives asleep, yet most of us neglect the importance of good posture during our time spent in bed. 

The emphasis is often on maintaining a healthy posture when sitting, working or exercising. However, a good sleep posture is as important as focusing on the right lumbar support for sitting.

This can also be helped with the use of a magnetic Neoprene posture corrector during the day.

Maintaining a good posture when you sleep is important to achieve restorative sleep. 

Let´s take a closer look at how you can improve your sleep. 

Why Posture Matters When Sleeping

Our bodies are still ¨on duty¨ when we sleep. The muscles are more relaxed but just like the spine, they are working. Poor sleep posture puts stress on both muscular and skeletal systems. 

In the long term, this leads to a range of health conditions. If you are experiencing any of the below issues, your sleep posture needs attention.

Back Pain 

When the spine is not aligned correctly when sleeping, you probably notice back pain and stiffness when you wake up or when you take off your posture corrector. The sooner you address the problem the better. 

Back pain when waking up indicates that your muscles are under strain. It can also mean the discs in your spine compress when you sleep. 

This type of back pain normally eases through the day only to return the next morning. 

Neck Pain

If you are experiencing neck pain throughout the day, you should also examine your sleeping posture. It is often a result of excessive screen time or sitting incorrectly, but is also associated with poor sleep posture. 

Headache

Are you waking up with a headache in the morning?

Headaches experienced due to stress or tiredness normally go away when we sleep. If you wake up with a headache, you should ask yourself why. 

Sciatica

Sciatica is a health condition caused by many factors including injury. When your sciatica is worse in the morning look at your mattress. Is it giving you the right support when you sleep?

Sleep Apnea and Snoring

Sleep apnea is caused by soft tissues and the tongue blocking your airway when sleeping. 

It is a much more common problem than we think. Although the problem can be caused by excess weight, poor sleep posture is a contributory factor. Snoring is another symptom of sleep posture problems.

Reduced Circulation

The blood in our bodies continues to circulate when we sleep. Cramps, numbness and tingling indicate that circulation is reduced when lying down. 

Herbal supplements help but don´t forget to examine your sleep posture. 

The Best Sleep Posture For You

As we are all designed differently, there is no such thing as the ideal sleep posture. Finding a sleep posture which works for you is the best way forward. When sleeping in a healthy posture is challenging consider using a sleep support. 

While individual preferences vary, some sleep positions are inherently better for your posture than others.

Fetal Position

This is a sleeping position which comes naturally to many. 

When we are stressed or overtired, curling up too tight is common. If you find yourself doing this, placing a pillow between your knees supports better alignment. 

Side Sleeping

Sleeping on your side is great when you experience back pain or sleep apnea. 

The key to good quality side sleep is maintaining spinal alignment. There are different ways of achieving this. For instance, try placing an orthopedic pillow between your legs. However, one of the best options is a full-size body pillow. 

Sleeping On Your Back 

Sleeping on your back is considered one of the best sleeping positions for spinal alignment. It is also one of the most challenging positions to maintain. 

A pillow under the knees helps. Just make sure your natural spine alignment is maintained. The pillow should not be too high or low. 

The downside of back sleeping is that it increases the risk of snoring and sleep apnea. 

Stomach Sleeping

When you experience back pain, physiotherapists seldom recommend stomach sleeping. 

Understanding why is easy. Sleeping on your stomach forces you to twist your head. This puts strain on your neck and upper spine. It also leads to restrictive breathing and circulation problems. 

Creating the Best Sleep Environment for Better Posture

Your sleeping environment matters just as much as your sleeping position. What should you put on your shopping list?

The Right Mattress For You

The perfect mattress has two functions. It must provide support and be comfortable so that you can relax. 

When you are a back or stomach sleeper a firmer mattress is better. Side sleepers should have a slightly softer mattress. 

Support Pillows

Supported pillows have a role to play. They help with better head and neck alignment. 

When you sleep on your side, you create a larger space between your body and mattress. The solution is to fill this with a thicker pillow. 

Stomach and back sleepers need a thinner pillow or cervical pillow. Cervical pillows increase neck support reducing the likelihood of neck pain.

Body Support

When you are experiencing neck problems or headaches, consider buying a unisex back posture corrector. There are many supports which are comfortable to wear when sleeping. 

Identify what you need and buy the right one for your needs. 

Choice of Bedding

The right choice of bedding helps as well. Not feeling restricted when you sleep is important.

The Scandinavian way of sleeping with two separate covers for partners is a good idea. 

Practical Tips For Improving Sleep Posture

Waking up pain-free is not only about the right sleep support. You can also take practical, physical steps for better sleep.

Daytime posture: Good posture during the day means better sleep. Make sure you pay attention to how you sit. Using ergonomic furniture is a top tip, especially if you work from home. 

Stretching: Stretching increases flexibility making it easier to maintain your posture once in bed. 

Strength Training: We often forget our muscles help to keep us in ¨position.¨ Practising strength training is as important as working on aerobic function. Building up a strong core is particularly important. 

Professional Advice: Getting professional advice from an expert is worth considering. 

Final Thoughts

Understanding the importance of good sleep posture can revitalise your life. Instead of waking up tired and in pain, you wake up refreshed and rejuvenated. 

Prioritising good sleep posture is essential for long-term well-being and better health. 

Brought to you by Your Back Pain Relief