Improving your sleep posture will help you sleep better at night and benefit your health. Want to know how? Then read on!
People spend roughly a third of their lives sleeping, so it’s no surprise that a good sleep posture is important for your health. According to Traditional Chinese Medicine, our posture and sleep posture are important for Qi and blood circulation when standing, sitting, walking, and when we are asleep.
Why is Good Sleep Posture Important?
The ligaments and muscles of your back relax and heal themselves while you sleep. In order to protect your back, good posture is important while sleeping. The ideal position lying down will keep the spine in alignment, take the pressure off muscles and bones and enable Qi to flow smoothly.
If your spine isn’t aligned properly during sleep, it can put a lot of strain and stress on your spine. As well as the neck, shoulders, hips, and even the jaw.
Which is the Best Sleeping Position?
Do you sleep on your back, or on your side? Or do you prefer sleeping on your stomach? Do you want to know which sleeping position is best?
Well, the jury is still out on which is the best position for people to sleep, but most experts will say to go with the flow.
That means we are naturally inclined to lie a certain way in bed, and it is better not to interrupt our natural sleeping pattern. That can, however, shift with age and health issues. We don’t usually stay in one position throughout the night, so it’s normal to expect to wake up in a different position from that which you started in.
Your sleep posture plays a significant role in your sleep quality, which means it might be time for you to switch it up. Modifying your sleep position will ensure your body is getting what it needs. If you gradually train yourself to sleep in a new position, it will positively impact your health and quality of sleep.
13 Top Tips for Better Sleep Posture
If you are not sure which sleeping position is best for you, read these 13 things you need to know about sleep posture and health:
1.) Sleep in a Hard Bed
A relatively hard bed is important to keep the spine straight. If it is too soft, there won’t be enough support to prevent possible spinal problems, especially in the 18 and younger age range who still have growth spurts.
2.) Raise Your Neck
Use a pillow to keep your neck raised in the appropriate position. If you sit at the computer all day with your head down, then make sure you bend your neck into a raised position if you sleep on your side, and use a pillow if on your back.
3.) Change Your Sleeping Position
Changing your sleeping position overnight will help prevent fatigue, circulate Qi, and minimize pressure on the body’s spine and muscles. So, don’t worry if you are already a restless sleeper.
4.) Sleep on Your Back
Sleeping on your back will relax your organs, put pressure on the spine, and cause breathing difficulties and snoring.
5.) Sleep on Chest/Stomach
Sleeping on your stomach or chest will help you breathe more easily and expel excess mucus from the lungs if you have respiratory problems. However, chest sleeping causes pressure on the chest and heart, making it an unsuitable position for people with heart problems or high blood pressure. It also can strain and even damage neck muscles long-term.
6.) Sleep on Your Side (Fetal Position)
Sleeping on a side position with bent knees relaxes muscles and allows blood and Qi to circulate more freely. However, sleeping in the fetal position and having all of your body weight pressing down on one side throughout the night, every night, may result in blood and energy stagnation.
7.) Sleeping on Your Right Side
Sleeping on your right side is recommended in general as it puts less pressure on the heart and stomach and enables smoother digestion, and Qi flow.
Things to avoid to help you with your sleep posture:
8.) Avoid Sleeping on the Left Side
Avoid sleeping on the left side if you suffer from heart disease, gallstones, or digestive problems such as acid reflux. The right side is the preferred position.
9.) Avoid Sleeping on Your Side
Avoid sleeping on your side if you have emphysema. Instead, sleep on your back with a pillow placed to raise your head adequately for easier breathing.
If you are pregnant or suffer from health issues, here are some ways to improve your sleep posture:
10.) Sleep Partly on the Right Side
If you have high blood pressure, sleep partly on the right side with the head raised.
11.) Raise Your Legs
Raise your leg(s) on a pillow if you suffer from edema.
12.) Sleep with Pillows Under Your Knees
If you suffer from backache, sleep on your side with pillows under thighs, knees, etc., to keep your spine straight and in alignment.
13.) If Pregnant Sleep on the Left Side
Pregnant women late in pregnancy should sleep on the left side to reduce pressure on arteries and ensure an adequate blood supply to the uterus.
Quality of Sleep Is Just As Important As Your Sleep Posture
Everybody is different so, the best sleep posture will vary from person to person. What’s important is that you’re doing what works best for your body and your sleep needs.
Quality of sleep is just as important as your sleep posture. A good night’s sleep is important for your physical and mental health. If you are having trouble sleeping, it can impact your health. To help aid you in the sleep process, try to:
- Avoid excess caffeine
- Exercise regularly
- Establish an evening routine that enables you to relax and prepare for sleep
Do you struggle to sleep at night? Do you wake up with neck and back pain?
Get Help from The Experts!
If you are worried about your sleep posture, having trouble sleeping, or any other aspect of your health. Nava Health can help.
Schedule a consultation today talk with one of our experts, and we will help you get your health back on track and feeling your best self again!