Sleep position

The 3 Do’s and Don’ts of Sleep Position for a Better Night’s Sleep.

Don’t sleep on your stomach

Sleeping on the stomach can aggravate you neck and upper back.  I encounter this issue every day in practice.  Some people are emotionally attached to sleeping on the front because it can feel comfortable.  Until it doesn’t.

I think everyone agrees, you must keep breathing.  Lying on your front makes that difficult.  Unless you turn your head to the side.

Turning your head to the side will shorten ligaments, muscles and tendons on 1 side of the neck.  The other side will be lengthened.  When you fall asleep and the support muscles in the neck relax further.  This will increase the lengthening and shortening in the neck leading to imbalance.

Imbalance weakens the neck and creates or aggravates neck pain.

Don’t use multiple pillows under the head.

It will be extremely difficult to get the correct alignment and support for your neck using multiple pillows.  Maintaining that alignment once you start moving around in your sleep is impossible.

Don’t sleep all twisted

A bit like sleeping on your stomach really.  Sleeping in a twisted position will also strain the rest of the spine, hips, and shoulders.

Lying so that your head, shoulders and knees all face the same direction will reduce the strain.

Do sleep on side or back

The best sleep position depends on your comfort preference.  Place a pillow under the knees while laying on the back can improve comfort.  A pillow between the knees (or under the top leg) while on the side can avoid the hips and low back rolling forward and effecting your sleep position.

Do use the correct size pillow

The correct size and shape pillow improves sleep and decreases pain through the day.   Use a pillow that fills the gap between your head and the mattress.  Keep a look out for an in depth review on how to choose the right pillow in an upcoming blog.

Do update mattress and pillow

Mattresses and pillows have a limited lifespan.  They work hard every night.

A typical mattress will last 8-10 years.  Pillows should be changed every 2 years to ensure optimal support.