Cabanas Clinicbest posture to achieve good rest while sleeping

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best posture to achieve good rest while sleeping

October 16th, 2017

Your posture while sleeping can affect your overall health. Sleeping on your back is considered the best posture to achieve good rest. It also helps prevent back and neck pain, fatigue, heartburn and wrinkles. There could be a down side to sleeping supine however. When we sleep on our backs, gravity forces the base of the tongue to collapse into the airway, which obstructs breathing and can lead to snoring.

Sleeping on your back allows your head, neck, and spine to rest in a neutral position so that there’s no extra pressure on those areas and you’re less likely to experience pain. The ideal pillow fit depends on which type of sleeper you are (back, side, stomach). The pillow should keep its shape, even when you move, and should not need to be fluffed often. It should keep your head in “neutral alignment,” so that it is not too far back or too far forward.https://sleep.org/articles/what-pillow-is-best-for-you/

Many of us have a decreased neck (cervical) curve. A flattened curve is often referred to as a military neck, meaning the cervical spine is straight instead of having the normal “C-shaped” curve. A military neck typically results from poor neck posture which is sustained or repeated for long periods of time. It can also result from a pillow that lacks proper support. A pillow that is too high or using 2 or more pillows when lying on your back worsens a military neck.https://www.necksolutions.com/best-pillow-for-military-neck/

Everyone has a propensity toward one position or another, but side sleepers are the most common. Although sleeping on one’s back is ideal, side sleeping is the next best thing but it’s not all is good. Side sleepers often suffer from frequent neck and back pain. This position has even been shown to cause more wrinkles.

Side sleeping may also lead to the constriction of the neck and the shoulder muscles and, thus, may lead to morning stiffness. Also the shoulders support most of the body weight and the pressure on the arms can lead to arm and hand pain and numbness. When people remain on their left side for a longer period of time, the heart and the lungs are forced to cope with some pressure. Alternating sides is one of the best possibilities for overcoming this. https://www.sleepridiculouslywell.com/pros-cons-side-sleeper/#tab-con-3

When you sleep on your side, you need a mattress that supports your curved areas: your neck and your waist. To protect your back you need good posture and to support the areas that help keep your spine aligned during that restorative period. Having a good mattress to support the body, particularly the neck and the waist, is important. A good memory foam mattress (medium softness) will offer support only where it’s needed. Placing a pillow between the knees also helps to maintain the right posture.

Many people are stomach sleepers. Sleeping on your stomach eases snoring and in some cases sleep apnea (a condition that causes periods of breathlessness), but that’s pretty much the only good thing about sleeping face down. Stomach sleeping is regarded as the worst sleeping position. It flattens the natural curves of the spine which can, in turn, lead to lower back pain

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best posture to achieve good rest while sleeping

October 16th, 2017