Have you woken up at some point to a painful sore muscle or stiff neck? Do you sleep laying on your back with your head straight?
Well, that's where you are going wrong!
It is recommended to try to keep the all-natural contours of your spine while you sleep to reduce the pressure on your neck, back, and knees.
How?? Try sleeping on your back with your head a little elevated or by laying on your side with a cushion in between your knees. It’s also advised not to sleeping on your stomach.
Your posture is important -- even when you go to sleep!
Researchers show that resting positions affects your quality of sleep as well as your total wellness. There is no one-position-fits-all referral for sleep, but there sure are changes you can make to obtain a good night's rest.
One research analyzed the relationship between sleep positions and a high quality of sleep, using self-assessment, and differences experienced by good sleepers (those who were satisfied with the high quality of their rest) and poor sleepers (those that complained about their sleep quality).
Compared with bad sleepers, good sleepers experienced a substantially better high quality of sleep, were in better form in the morning, had less difficulty in dropping off to sleep, felt much less frustration, and also had less awakenings in the evening.
The same research went on to reveal that bad sleepers regularly spent more time on their back with their heads directly. In comparison, good sleepers seldom slept on their back for long periods of time, recommending sleep position could be an essential variable affecting the high quality of sleep.
To get the best out of your sleep, it is very important to find the ideal position. Sleep professionals claim whatever position you opt to sleep, make certain that your body remains in the midline, that is, preserve the natural curves of the spine.
That said, some positions can be actually excellent or horrible for you depending upon various other variables.
What's The Advise?
1- Sleeping on the back isn't a preferred sleeping position. In spite of this, several specialists suggest this position because it rests the head, neck, back, as well as interior body organs in a neutral and ideal alignment.
2- Using a pillow so your head is somewhat elevated as well as your tummy is below the esophagus is suitable for warding off heartburn.
However, if you are someone who snores or suffer from rest apnea, this placement is not suggested as it significantly impacts the high quality of sleep.
3- If you like sleeping on your side, pull your knees up to your chest.
4- Keeping a pillow in between your knees will minimize the anxiety on your back and knees and also ensure your spine is aligned.
According to the National Rest Foundation, this is also the most effective placement for those who snore or have rest apnea.
5- Sleeping on one side, particularly on your left, is specifically advised during pregnancy. It helps increase the quantity of blood as well as nutrients that get to the placenta as well as the fetus.
Expectant moms who experience pain in the evening as a result of neck and back pain, heartburn, or lack of breath are suggested to oversleep this position by propping the upper body with pillows.
6- Experts state that sleeping on your belly is the worst position as it stresses the neck, back muscles, and joints since the back is not in a neutral placement.
If you are among those who discovers comfort in this position, a little increasing one side of your body with a pillow or keeping a cushion under your tummy or upper body as opposed to your head will certainly help alleviate the stress on the neck.
So when you go to bed tonight, try some of the points and see how do you feel tomorrow morning!