You may be surprised to learn that sleeping position is important. There are good positions and bad ones. Find out what sleeping positions are best, and how to change if you need to.
It is common for people to sleep in the position that is best in the moment. You probably have a couple go-to positions you choose in order to fall asleep rapidly. You might be unaware that your sleep position matters at all. What difference could it possibly make what position my body lies in while it's asleep,
as long as I'm asleep, right? Wrong.
A person spends roughly on average 1/3 of our lifetime slumbering. As recurring motions trigger injuries, for example carpal tunnel syndrome, remaining in the same pose for too much time can produce injuries, as well, all the more if the position does not comply with natural posture. Sleeping in an awful pose could bring about pain to one’s body in as little as one night. Ever wake up with a stiff neck or back? Extend that out to days and weeks and you just might form constant neck and back injuries.
Sleep Positions
Even though there are variations on these, there are basically three main sleeping postures. Any sleeping posture must be evaluated as indicated by the support and proper alignment of the lower back, hips and neck.
Back Position
The person lies on their back, head facing directly up. The back pose is an ideal sleep pose. Keeping the spine and head in proper alignment is a cinch. The only difficulty is where to put the feet. If there is space underneath your covers the toes should aim at the ceiling, but occasionally your feet need to point at an angle outwards a bit. As long as this is kept to a minimum there shouldn't be an issue.
Side Position
Lying on either side with both legs roughly aligned, your head on its side resting on your pillow, arms in front of the body. This position is also an excellent posture for sleeping. Again, the spine and head are able to be kept in proper alignment with ease. Your legs can be bent slightly at your knees and hips. Be careful to not bend yourself into a fetal position where the back becomes arched. This would likely put too much pressure on your back and neck.
Front Position
The person lies on their stomach, or mostly on their stomach, with their face twisted to one side setting on the pillow. The arms could be downwards at the sides or instead they could be place up around and hugging the pillow. Even though this is one of the most frequently used positions because of its being so comfortable. Nevertheless, this is an awful position for one's lower back, but even more so the neck. To be able to breathe you have to angle your head sideways at a right angle from front which places a huge amount of pressure on the cervical spine. You'll also be putting a lot of extra pressure on the abdominal muscles.
Changing your Sleeping Pose
If you tend to be a front-sleeper you just need to work towards changing the habit. It may be awkward at first but it should only take a few nights to acquire the new habit. Meanwhile, the benefits of altering to a healthier sleep position can pay off in big ways for the rest of your life!
You will probably need to adjust to a new pose little by little. Be sure you are drowsy and almost asleep before you turn out your light. Begin on the back or side, whichever you decide is more comfy. If you’re drowsy enough you’ll fall right into sleep. If not, try only switching between these two for a while. If you are unable to get comfortable you may try the front pose for a while. You may need a few days to adjust to the side and back, but in time you will succeed.
