3 Tips for Proper Sleeping Posture (plus other considerations)

Tips for Proper Sleeping Posture

[Updated on 1 March 2023] If you are one of those people whose sleeping position make them look like they are about to run or hurt somebody, then you need serious tips about how to fix your posture while sleeping. There is a high chance that your sleeping posture is to blame if you often wake up feeling sore, tired and uncomfortable. You know those mornings when your back is hurting, the coffee tastes like mud and the universe seems to be against you.

We know just how frustrating this can be for you and that is why we have listed tips for proper sleeping posture to help you out.

Stomach Snoozers

Unfortunately, sleeping on your stomach is highly discouraged by sleep experts because it causes strain on your lower back and neck pain. Sleeping on your stomach is the reason you keep kicking your partner out of the bed as you toss and turn to try to get a comfortable position for you to sleep.

So avoid this sleeping position even if sleeping on your side or back feels strange. If it’s a position you find hard to change, then improve your posture by placing a pillow or cushion under your pelvis and lower abdomen.  You can try the Science of Sleep Trim Stomach Sleeper pillow, which is made of polyester fiber and helps alleviate upper neck and shoulder pain.

Side Snoozers

If you are a side snoozer, then you are not a stranger to lower back pain especially when you wake up in the morning. You can fight this by placing a firm pillow between your knees to prevent your body from twisting slightly as your upper leg moves to rest on the mattress when you sleep. This prevents you from straining your pelvis and lower back.

Try out the Carex Knee Pillow or the EverRelief pillow, both of which promise to provide adequate spinal alignment to help reduce back, hip or joint pain.

As a side sleeper, you may also experience pain on one shoulder, especially if you prefer sleeping while facing one side more than the other. You can prevent this by either sleeping on your back or by sleeping on your other side more often.

Back Snoozers

Back sleepers sometimes wake up with discomfort because their sleeping position causes their backs to arch, which places a lot of stress on the lumbar spine. As a back sleeper, you may experience lower back pain and even apnea episodes. You can improve your posture further by using pillows under your neck and knees.

Sleeping on your back is the winner among the tips for proper sleeping posture because it puts the least pressure on your body as you sleep.

What about your mattress?

Your mattress determines whether you wake up feeling rested or sore even if you use appropriate sleeping positions. Your whole body weight presses on the mattress when you sleep and if it does not offer adequate support then you might as well say goodbye to your back.

So your mattress should be firm and even firmer if you are a stomach sleeper. Pick mattresses that are made of convoluted form because they provide sufficient support. These mattresses are often soft and resilient to touch.

Step away from mattresses that have coils in them because all they add to your bedroom is a little fancy vibe. You may have heard people say that a mattress’ comfort depends on its coil count. But the coils have very little effect on the durability and the quality of the mattress. Instead, base your mattress choice on how it feels like when you try it out at the store.

How often should you replace your mattress?

It is generally recommended to replace your mattress every 7 to 10 years. However, this can vary depending on the quality of the mattress, how often you use it, and your individual sleep habits. Over time, mattresses can become worn and lose their ability to provide proper support for your body, which can lead to poor sleeping posture and discomfort.

If you are experiencing discomfort or pain while sleeping, it may be a sign that your mattress needs to be replaced. Additionally, if you can feel springs or other parts of the mattress poking through the surface, or if the mattress is sagging or lumpy, it is likely time for a new one.

It’s important to invest in a high-quality mattress that provides the proper support for your body and sleeping posture. This can help ensure that you get a good night’s sleep & wake up feeling rested and refreshed.

What about your pillow?

Furniture catalogs annoy me every time with pictures of fancy beds drowning in pillows. But all you need is a pillow that is not too thick or too soft but just the right size to support your neck in a neutral position.  Just be sure to position the pillow underneath your head and neck rather than under your shoulders when you sleep.

Other things you can do to improve sleep posture

Walk around the house before you go to bed to loosen up your muscles and get rid of stiffness on your joints. When you wake up in the morning be sure to stretch. Stretching your back and rotating your shoulders helps you maintain the right posture the whole day and prepares you for a good night sleep later.

Another way to maintain the right posture during the day is by walking, standing and sitting with your head high and your shoulders back.

What if these measures fail?

If all these tips for proper sleeping posture fail and you continually experience neck or back pain when you wake up, then it may be necessary to see a doctor or a spine specialist.  The doctor will perform a physical examination and even order for tests like MRI or CT scan to determine whether an underlying spinal condition is what is causing the pain. Some conditions that cause back or neck pain include spinal stenosis, bone spurs, degenerative disc disease or a herniated disc.

If your back pain is caused by your old mattress or hard pillow or your terrible sleeping posture, then:

• Buy a good pillow
• Adopt a new sleeping position
• Exercise and stretch your muscles

Important Features of Proper Sleeping Posture

Here are some important features of proper sleeping posture:

1. Alignment: The spine should be in a straight, neutral position.
2. Support: The mattress should provide sufficient support to maintain proper spinal alignment.
3. Comfort: The pillow and bedding should be comfortable and conducive to relaxation.
4. Position: The body should be positioned in a way that promotes proper breathing and circulation.
5. Relaxation: The muscles should be relaxed, and the body should feel comfortable and at ease.
6. Temperature: The room should be cool and well-ventilated.
7. Darkness: The room should be dark and free of distractions.

Importance of Proper Sleeping Posture

The position you sleep in can significantly impact the quality of your sleep. Poor sleeping posture can lead to discomfort, pain, and even injuries. It can also cause snoring, sleep apnea, and other breathing problems. Here are some reasons why good sleeping posture is important:

1. Reduces pain: Sleeping in the wrong position can cause pain in different parts of the body, such as the neck, back, hips, and shoulders. Proper sleeping posture helps align the spine and reduce pressure on the joints, which can alleviate pain and discomfort.
2. Improves breathing: Certain sleeping positions can obstruct the airways and cause snoring or sleep apnea. Sleeping on your back, for example, can cause the tongue to fall back into the throat and block the airway. Sleeping on your side or stomach can help keep the airway open and improve breathing.
3. Enhances digestion: Sleeping on your left side can help improve digestion and reduce acid reflux. This is because the stomach is located on the left side of the body, and sleeping on this side can help prevent the contents of a stomach from flowing back into the esophagus.
4. Promotes circulation: Sleeping in a position that puts pressure on certain areas of the body, such as the arms, legs, or hips, can reduce circulation and cause numbness or tingling. Proper sleeping posture helps improve circulation and reduce the risk of these symptoms.

Measures to be taken to for Proper Sleeping Posture

Maintaining a proper sleeping posture is crucial for getting a good night’s rest and avoiding potential health problems. Here are some measures that may be taken to ensure proper sleeping posture:

1. Choose the right mattress: A comfortable and supportive mattress is essential for good sleeping posture. It should be firm enough to support your body weight but soft enough to relieve pressure points.
2. Use a supportive pillow: A good pillow will support your neck and head in a neutral position, keeping your spine aligned. Choose a pillow that fits your sleeping position, whether you are sleeping on your side, stomach, or back.
3. Avoid sleeping on your stomach: Avoid sleeping on your stomach causes pain and discomfort and can strain your neck and back muscles. It is good to sleep on your back or side instead.
4. Keep your spine aligned: Whether you are sleeping on your back, use a pillow to support your neck and keep your spine in a neutral position. When sleeping on your side, place the pillow between your legs to keep your hips and spine aligned.
5. Relax your muscles: Try to relax your muscles before going to bed. You can do this by taking a warm bath, practicing yoga, or doing some gentle stretching exercises.
6. Avoid using electronic devices: The blue light emitted from electronic devices can disrupt your sleep patterns. It’s best to avoid using them before going to bed.
7. Avoid caffeine and alcohol: Caffeine and alcohol can interfere with your sleep quality, so it’s best to avoid them before bedtime.
8. Maintain a consistent sleep schedule every day: Try to go to bed same time and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep.

FAQs

1. What is the proper way to sleep?

The proper way to sleep is to lie on your back with a soft pillow to support your head and neck. Your spine should be in a neutral position, meaning it should be aligned with the rest of your body.

2. Is it harmful to sleep on your stomach?

Sleeping on your stomach is not recommended as it can cause strain on your neck and back. Stomach sleeping puts a lot of pressure on your spine and can lead to pain and discomfort.

3. Is it better to sleep on your right or left side?

Sleeping on your left side may be better for people who experience acid reflux. However, sleeping on your back is generally considered the best position for proper spinal alignment.

4. Is it okay to sleep without a pillow?

Sleeping without a pillow can cause strain on your neck and back. It is recommended to use a pillow to support your head and neck in a neutral position.

5. Can sleeping position affect snoring?

Yes, sleeping position can affect snoring. Sleeping on your back may cause your tongue and soft palate to collapse to the throat back, which can cause snoring. Sleeping on your side may help reduce snoring.

6. Is it better to sleep on a soft or hard mattress?

The best type of mattress is a matter of personal preference. Some people find a soft mattress more comfortable, while others prefer a firmer one. It is essential to choose a mattress that provides proper support and aligns with the natural curvature of your spine.

7. Can sleeping with a body pillow helps with proper alignment?

Using a body pillow can help promote proper alignment by providing support to your back, neck, and hips. It may also help to reduce the risk of developing pressure points and alleviate pain and discomfort.

Conclusion