Is Your Sleeping Position the Right One For You?
We are told to watch our posture when we are standing or sitting - but have we ever thought about our sleep posture?
Sleep posture is the position you settle into as you go to sleep as well as the positions you move into during the night. If your sleep posture is poor, it can lead to problems over time - problems such as reflux, back pain, breathing difficulties and even wrinkles.
What can we do about poor sleep posture?
If you can change your sleep posture, it can completely reset your nighttime routine with a comfortable night's sleep helping you to fall into a deeper sleep and allowing you time for your brain to rest and recover.
Sleeping on your side
This position is popular but problems can arise if your spine is not supported or overextended (such as in the foetal position) it can put stress on your neck and your back. Another drawback is that when you are laying on one side frequently, your face could be prone to wrinkles or puffiness of the skin.
A solution is to add a pillow between your knees while making sure your main pillow is at the correct height to support your head.
Another suggestion is to alternate sides each night to even out the pressure while a good quality eye mask can help prevent that delicate under eye skin from creasing against your pillow.
Sleeping on your back
Another popular position but again you need to be aware of how supported your spine is. This support could be insufficient if your mattress is too soft.
Sleeping on the back is not always ideal for those with sleep apnoea or respiratory conditions as it can apply pressure to the airways. The same problems can arise for those suffering from heartburn, reflux or high blood pressure.
Another problem can arise if sleeping on your back means stretching out your arms and legs for long periods. This might lead to numbness in the hands.
If you sleep on your back, it is best to put a pillow under your knees as it helps by tilting the pelvis back, letting the spine relax. A flatter pillow under your head can help to reduce the strain on the neck, opening up your airways.
Sleeping in the spooning position
If you are cuddling your partner in this position, happy hormones will be released as your drift off to sleep. While some will sleep better, others may find it uncomfortable for the spine and even put a strain on the neck.
In addition, sleep can be disturbed because of the close proximity of the two sleepers. Snoring by one partner can also sometimes be a problem.
If sleeping in this position, ensure that your neck is supported and your spine is straight. One suggestion is to sleep like this for a short time before changing to a more comfortable choice.
Sleeping on your front
Unfortunately, this position does put a lot of strain on the neck with the unnatural curvature of the spine even leading to long term back problems. Such a position can make snoring more pronounced when airways are more restricted.
In conclusion
When deciding which sleeping position is best for you, it is important to test which is most comfortable for you - and which will will help your health in the long run.
It is also important to have a suitable sleeping environment with a cool room temperature, the correct mattress and pillow, lack of intrusive light and a minimum of distractions.
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Written by Jane Chitty
Jane writes for Healing Natural Oils, a producer and retailer of high-quality, all-natural treatments for a variety of conditions as well as a range of beauty products. Apart from writing about those various conditions, she also covers general health, environmental and other subjects of interest. She has lived in Kenya as well as Cape Town, South Africa and spent time in San Diego, USA. She now lives in Somerset, England with regular visits from her far-flung children and grandchildren. She is a keen gardener and enjoys growing fresh fruit and vegetables with her husband on their joint allotment. As a result, there is something available to use in the kitchen virtually all year round. Her regular posts can be found on our blog.