To get the best out of your daily night sleep, one should not only ensure that the S‘-shape of the spine is properly supported, but also have good blood circulation during the sleep.
There are three main sleep positions — back, stomach and side.
During a night's sleep, most people use more than one position. There may be several sleeping positions that one might find comfortable and at the same time ensure proper blood flow. Having a correct sleeping position prevents stiffness and soreness one might experience in the morning. A proper sleeping position can effectively relieve any back strains, as the sleeping position determines which part of the body comes in contact with the mattress. This in turn determines the amount of the body‘s stress. If one is frequently experiencing headaches when waking up, changing the sleeping position might just do the trick. Use of a pillow can also help provide additional support and take pressure off certain parts of the body.
Sleeping on one‘s side is one of the most common positions. This is done in the foetal position with the knees bent and a pillow tucked between the legs and will take away most of the back stress. Neck and spine should be properly aligned. Some say it is best to always sleep on the right side, as sleeping on the left would cause stress on the vital organs (liver, stomach, lungs). Sleeping on one‘s side can help people with osteo-arthritis, spinal stenosis or those suffering from spinal and hip problems. Side sleepers usually put the biggest amount of weight on the smallest areas of the body thereby creating pressure points, which reduce circulation and can be a cause of the tossing and turning during sleep. A side sleeper will probably require a softer mattress, as it will support the body‘s curves to minimize pressure points, especially if they have a more round figure.
Sleeping on your back is yet another position you can try. This is done with a big, fluffy pillow placed beneath your knees to help maintain the natural curve of your lower back and to reduce the pressure on the sciatic nerve. The pillow should have just the right thickness to fit the space between the surface of your bed and your limbs. This position is best for people with low back pains. It also allows internal organs to rest well. This can also be achieved by a bed base that can be adapted to the body shape. Use a small pillow or a rolled-up towel under your neck as long as it does not push your chin too far forward. In order to support the neck, the pillow must accept the weight of the back of the head. Back sleepers need a mattress offering enough support to fill in the gaps in the contour of the back, while at the same time providing enough comfort.
One can also sleep on the abdomen. Although some health experts attest that this sleeping position could exaggerate the arch at the base of the spine and would strain the neck, head and lower back, it is advisable for people suffering from degenerative disc disease. One can minimize the strain by tucking a pillow underneath the lower abdomen and/or pelvis. One can either use a pillow under the head or do without one. Stomach sleepers probably need a firmer mattress to keep the spine aligned and to prevent spinal distortion that can result in back pain when waking up. Mattresses, pillows and recliners also play a big role in promoting a good sleep. If changing your sleeping positions did not improve your backache and muscle pains, then invest in a quality bedding system and feel the improvement.
To rise from bed:
- Roll onto your side and bend both knees.
- Drop your feet over the side of the bed as you push with both arms to sit up.
- Scoot to the edge of the bed and position your feet under your buttocks.
- Stand up, keeping your back in the neutral position.