Tips for Proper Sleeping Posturehow 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.
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.
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.
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 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.
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