05 Feb How To Choose Your Sleeping Position
Getting a good night’s sleep
There is no doubt that for a healthy human, sleep is vital. Sleep allows your body and mind to recharge, allowing you to feel refreshed and alert. Lack of sleep can reduce attention span and cognition and there are links between lack of sleep and risk of certain diseases like high blood pressure, heart disease and type 2 diabetes. One of the best ways to have a good night’s sleep is to be comfortable, so let us look at sleeping positions:
Side Sleepers
This is probably the most common way to sleep for most people. It is also the recommended sleeping position for women who are pregnant and for people with heart failure. Due to the position of the organs, sleeping on your left side and at a slightly elevated angle can help reduce heartburn or acid reflux pain.
If you’re concerned about the bed you are going to be sleeping on, side sleeping in with your knees bent is probably the most supported position for your back, as it allows the back to maintain a neutral position.
With side sleepers, it is important to keep your neck in a neutral position, so your pillow should not be too shallow on too thick so that your neck is at a bend. Also, if you have problems with your lower back or hips, sleeping with a pillow between the knees can help.
Back Sleepers
If you are sleeping on a good mattress, then sleeping on your back is when your spine is most supported. To avoid neck issues, it is best to avoid a thick pillow and instead go for a thinner one.
If you start getting/currently suffer lower back pain when laying on your back, try sleeping with a pillow or rolled up towel under your knees. This is especially true for people who have a deep curve in their lower back, they may also find it better to try another position
Those that snore or have sleep apnoea should avoid this position as it can make it worse due to gravity working against you. Pregnant mothers, especially in their 3rd trimester, should also avoid sleeping on their back.
Front Sleepers
These type of sleepers tend to be a very rare breed! This position probably ranks the lowest in terms of favoured and recommended. This position puts unnecessary strain through the body’s muscles and joints, especially in the neck, which is even more the case when the head is turned to one side and propped up on a pillow.
People who snore or suffer from sleep apnoea may notice that their symptoms reduce, but people already with bad necks need to be careful. As a tip, if using a pillow, opt for a more shallow one.
Sleepers who can’t lay flat
For some people, sleeping on a flat bed in any position can be a real challenge. One option is to invest in a motorised bed with incline settings, however the financial cost may be quite considerable, another option is to buy a comfortable recliner.
Just remember…
When it comes to sleeping positions, what works for you is what you should go with, the more comfort the better the sleep and sleep pattern is just as important as sleep quality, so try to be consistent with your bedtime and waking up schedule.
If you feel your current sleep position is causing you problems then switching to a new one may take time to get used to, in the meantime why not speak to us and see if we can help.
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